OLY
E2MOM 10
Clean Deadlift 1×5 at 70% 1RM
Clean Deadlift 1×4 at 75% 1RM
Clean Deadlift 1×3 at 80% 1RM
Clean Deadlift 1×2 at 85% 1RM
Clean Deadlift 1×1 at 90% 1RM
WOD
For time:
30 Hang Power Cleans, (95/65)
15 Box Jumps, (30/24)
24 Hang Power Cleans
12 Box Jumps
18 Hang Power Cleans
9 Box Jumps
12 Hang Power Cleans
6 Box Jumps
6 Hang Power Cleans
3 Box Jumps
BODY BUILDING
4 SETS
10 DB Curl and Press
10 DB Lateral Raise
8/8 DB Reverse Lunge
5 3 sec Dec. Push-up
Rest 1:00
3 ROUNDS
AMRAP 4
20 Mtn Climber (1=1)
10 Squats
10 Sit-ups
Rest 1:30
STRENGTH
E2MOM 10
Back Squat 1×5 at 70% 1RM
Back Squat 1×4 at 75% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1×2 at 85% 1RM
Back Squat 1×1 at 90% 1RM
WOD
For time:
80 AbMat Sit-ups
60 Alternating Dumbbell Snatches, (50/35)
40 Toes-to-bars
20 Back Squats, (155/115)
Accessory
4 sets
20 crunches
12 DB Arnold press (each)
:30 SA DB Flutter Kick
Rest 1:00
18 min Amrap
Row 250m
20 RKS
*15 plank Jacks
10 Up/Down
Max Snatch Day
2omin clock
MAX Snatch
(spend time working up to 1rm)
WOD
EMOM 24
1) 18/14 Row Calories
2) 15 Overhead Squats, (95/65)
3) 15 Chest-to-bar Pull-ups
4) Rest
Strength
4 sets
12 DB Deadlift
12 DB Strict Press
12 DB Step-up
Rest 1:00
12 min EMOM
1: 15 MB Clean
2: 12 MB Up/Down
Active Recovery Day
10 min
Running Specific Warm up
then:
Max Plank
(from elbows)
this is the montly challenge, put numbers up
Active Wod
5 Rounds
Every 5 min complete:
500m Run
Rest 3min
AMRAP 7
MAX burpees
Mobility
10 min
Glutes/Ham
Shoulders
Coaches choice
For Time
800m Run
75 Dubs/150 Singles
50 Squats
25 DB Push Press
600m Run
50 Dubs/100 Singles
30 Squats
20 DB Push Press
400m Run
25 Dubs/50 Singles
20 Squats
15 DB Push Press
STRENGTH
E2MOM 10
5 Front Squats, 55-65%
WOD
For time:
4 rounds of:
5 Front Squats, 135/95
10 Toes-to-bars
— Rest 1 min —
4 rounds of:
4 Front Squats, 155/105
8 Toes-to-bars
— Rest 1 min —
4 rounds of:
3 Front Squats, 185/125
6 Toes-to-bars
Accessory:
3 sets (Heavier Weight)
20 DB Frog Pump
15 Single DB Floor Press
10 Single DB Row
Rest 1:00
16 Min Amrap
10/10 DB Reverse Lunge
20 Mtn Climbers (2=1)
10 Push-up
rest 1:00
OLY
E2MOM 10
5 Bench Press, 55-65%
WOD
For time:
Run, 500 m
*100 ft Handstand Walk,
15 Deadlifts, (225/155)
Run, 500 m
75 ft Handstand Walk
10 Deadlifts
Run, 500 m
50 ft Handstand Walk, 50 ft
5 Deadlifts
*Bear Crawl – 200ft / 150ft / 100ft