STRENGTH
E2MOM 10
Overhead Squat 1×4 at 75% 1RM
Overhead Squat 1×3 at 80% 1RM
Overhead Squat 1×2 at 85% 1RM
Overhead Squat 1×1 at 95% 1RM
Overhead Squat 1×1 at 95% 1RM
WOD
For time:
Run, 400 m
12 C2B
Run, 400 m
10 C2B
Run, 400 m
8 C2B
Run, 400 m
3 Rounds
15 Up/Downs
15 Renegade rows
15 Plank Toe Taps
500m Run
2 Rounds
15 Up/Downs
15 Renegade rows
15Plank Toe Taps
400m Run
1 Round
15 Up/Downs
15 Renegade rows
15Plank Toe Taps
200m run
STRENGTH
E2MOM 12
Power Snatch 1×3 at 70% 1RM
Power Snatch 1×2 at 80% 1RM
Power Snatch 1×2 at 80% 1RM
Power Snatch 1×1 at 85% 1RM
Power Snatch 1×1 at 85% 1RM
Power Snatch 1×1 at 85% 1RM
(note: We max out next week)
WOD
EMOM 25:
1) max Row Calories, 45 secs
2) 5 Power Snatches, (155/105) or (70%)
3) max rep Double Unders, 45 secs
4) 16 Single Dumbbell Box Step-ups, (50/35) (24/20 in)
5) Rest 1 min
Mobility:
Glutes
Hips
Chest
Shoulders
21-15-9
Push-ups
Speed Skaters x3
Rest 1:30
30-20-10
Mountain Climbers x2
Single DB Front rack Reverse lunge
ACITIVE RECOVERY
Accessory
3 rounds of:
max effort Kettlebell Suitcase Hold, pick load
max effort Wall Facing Handstand Hold
Active Wod
10 rounds, each round for time, of:
12/10 Assault Bike Calories
Go Every 2min
Accessory:
3 sets
20 Alt. V-ups
50 Flutter Kicks (2=1)
Max Superman Plank
Rest 1:30
14 Min Amrap
20 Kb Upright Row
200m Run/ 10 Cal Bike
20 Goblet Squats
STRENGTH
E2MOM 10
Front Squat 1×4 at 70% 1RM
Front Squat 1×4 at 75% 1RM
Front Squat 1×3 at 80% 1RM
Front Squat 1×2 at 85% 1RM
Front Squat 1×1 at 90% 1RM
WOD
For time:
50 AbMat Sit-ups
25 Pull-ups
40 AbMat Sit-ups
20 Pull-ups
30 AbMat Sit-ups
15 Pull-ups
20 AbMat Sit-ups
10 Pull-ups
10 AbMat Sit-ups
5 Pull-ups
Body Building
4 sets
10 DB Front Raise
10 DB Lateral Raise
10 DB Cuban Press
4 Rounds
15 DB Deadlift
15 Hollow Rocks
15 Box Jump
15 Renegade Rows
OLY
E2MOM 12
Power Clean & Push Jerk 1×3 at 70% 1RM
Power Clean & Push Jerk 1×2 at 80% 1RM
Power Clean & Push Jerk 1×2 at 80% 1RM
Power Clean & Push Jerk 1×1 at 85% 1RM
Power Clean & Push Jerk 1×1 at 85% 1RM
Power Clean & Push Jerk 1×1 at 85% 1RM
WOD
For 3 cycles:
In 6 mins do:
Run, 500 m (OR Bike 30/25)
then in the remaining time,
AMRAP of:
12/10 Row Calories
15 DBL Dumbbell Push Jerks, 50/35 lbs
Accessory:
3 sets
12 Single DB Hammer Curl
12 OH DB Tricep Extension
15 Single DB Front Squat
15 min EMOM
1: 3 DB Front Rack Reverse lunge (both)+ 2 Front Squat plus + Thruster
2: 20 Ballistic Sit-ups
3: 12 MB Up/Downs
STRENGTH
E2MOM 10
Overhead Squat 1×4 at 70% 1RM
Overhead Squat 1×4 at 75% 1RM
Overhead Squat 1×3 at 80% 1RM
Overhead Squat 1×2 at 85% 1RM
Overhead Squat 1×1 at 90% 1RM
WOD
For time:
3 Burpee Box Overs, 24/20 in
6 Overhead Squats, 95/65 lbs
6 Burpee Box OverS
12 Overhead Squats
9 Burpee Box Overs
18 Overhead Squats
12 Burpee Box Overs
24 Overhead Squats
15 Burpee Box Overs
30 Overhead Squats