E2MOM 12
*Deadlift 1×5 at 50% 1RM
Deadlift 1×5 at 50% 1RM
Deadlift 1×4 at 55% 1RM
Deadlift 1×4 at 55% 1RM
Deadlift 1×5 at 60% 1RM
Deadlift 1×5 at 60% 1RM
2 rounds:
Run, 500 m
Bear Crawl, 200 ft
20 Burpee Dumbell Deadlifts
Rest 1:30 between each round.
*Sets 1-4 tempo X133
(Xplode off floor, 1 sec pause at lockout, 3 sec controlled lower, 3 sec hold at the floor)
Sets 5-6 to be done touch and go at no specific tempo.
Strength:
ss
DBL DB Push Press
Bent over DB Row
5×12
15 Min Amrap
200m Run
10 Burpee Deadlifts
15 sit ups
OLY
EMOM 8
1 Power Clean + 1 Hang Power Clean + 1 Squat Clean + 1 Split Jerk
WOD
For 5 rounds:
In 1:30, for max reps:
60 Double Unders
max reps in remaining time Dumbbell Power Snatches, 50/35 lbs
— Rest 30 secs —
In 1:30, for max reps:
10 Lateral burpee over bar
max reps in remaining time Toes-to-bars
Rest 30 secs between each round.
Strength:
EMOM 10
10 Russian KB Swing
5 BURPEES
12 Min Amrap
7 SA KB PRESS (left)
14 Alt. Lunges
7 SA KB PRESS (Right)
3 Roll the candle-stick
STRENGTH
Superset Every 2min
Back Squat 10-8-6-4-2, using heaviest weight per set
Russian Kettlebell Swing 10-10-10-10-10, using heaviest weight per set
WOD
For 2 cycles:
AMRAP in 3 mins of:
12 Wall Balls, 20/14 lbs
8 Hang Power Cleans, 115/75 lbs
— Rest 1:30 —
AMRAP in 3 mins of:
12 Box Jumps, 24/20 in
8 Push Jerks, 115/75 lbs
Rest 1:30 between each cycle.
Tabata 4 Min Stations
/1 Min Rest b/t 20 sec on/ 10 sec off
1.PVC OH Lunge
2.Flutter Kicks
3.DB Deadlifts
4. lateral DB Hop-overs
STRENGTH
Super Set
Every 2:00 for 10
Deadlift 10-8-6-4-2, using heaviest weight per set
DB Squat 5×10, use same weight every set
WOD
For time:
21/15 Assault Bike Calories
42 Dumbbell Hang Power Snatches, (50/35)
15/12 Assault Bike Calories
30 Dumbbell Hang Power Snatches, (50/35)
9/7 Assault Bike Calories
18 Dumbbell Hang Power Snatches, (50/35)
Time cap: 10 mins
15 min Amrap
50 plank Jacks
20 SA DB Push Press
200m Run
ACTIVE RECOVERY
Core:
4 Sets
8-10 hanging knee raises
1:00 Plank
30 MB Twists (1=1)
Rest 1:00
WOD
Each for time:
Row: 3x 500 m
Rest 1 min between efforts.
— Rest 3 mins —
Row: 6 x 250 m
Rest 1:00 between efforts.
5 Rounds
10 DB Thrusters
15 DB Floor Press
10 Alt Lateral Lunges
10 Superman-Hollow Flips
GYMNASTICS
AMRAP 10:
5 Handstand Negatives- 3-5 sec lower
Wall Facing Handstand Hold- 20-30 secs
7-10 Seated Dumbbell Strict Press
WOD
EMOM 8
– 20 Thrusters (65/45)
– 15 Burpees
– 50ft SA OH Walking lunges
– Rest
—-Rest 3 min —-
EMOM 8
– 20 Thrusters (65/45)
– 15 Burpees
– 50ft SA OH Walking lunges
– Rest