OLY
E2MOM 12
Snatch 1×3 at 70% 1RM
Snatch 1×3 at 70% 1RM
Snatch 1×3 at 75% 1RM
Snatch 1×3 at 75% 1RM
Snatch 1×2 at 82% 1RM
Snatch 1×2 at 82% 1RM
WOD
AMRAP in 4 mins of:
max set Overhead Squats, 75/55 lbs
30 Double Unders
— Rest 2 mins —
AMRAP in 4 mins of:
max set Thrusters, 75/55 lbs
8 Chest-to-bar Pull-ups
— Rest 2 min —
AMReps in 4 mins of:
Burpees
Mobility:
:30 Each Pose
Standing Forward Fold
Pigeon each side
Child’s pose
Thread the Needle each side
Workout
3 Rounds
15 DB Goblet Squat
10 Push-up
10/10 SA RKBS
400m Run
3 Rounds
15 Single DB Step-up
10 Push-up
7 Burpee
ACTIVE RECOVERY
accessory
4 rounds for quality of:
12 Dumbbell Rear Delt Flies, pick load
10 Dumbbell Lateral Raises, pick load
8 L/8 R Single Arm Dumbbell Rows, pick load
Active WOD
2 rounds for max reps of:
Assault Bike Calories, 2 mins
Rest 1 mins
Assault Bike Calories, 3 mins
Rest 1:30
Assault Bike Calories, 4 mins
Rest 2 mins
Accessory
4 x 12-15
Bicep Curl
Strict Press
For Time
80 Box Jumps
70 Grasshopper (2=1)
30/30 SL DB DL
50 Sit-ups
40 Squat
30 DB Push Jerk
200m Run
10 Navy Seal Burpee
STRENGTH
Every 1:30 for 10:30
2 Deadlifts, pick load
WOD
For time:
50/40 Row Calories
50 Push-ups
50 Dumbbell Deadlifts, (50/35)
50 Handstand Push-ups
50 Dumbbell Walking Lunges, (50/35)
Core:
4 Sets
:30 Hollow Rock
:30 Superman Hold
:30 Bicycle Kick
:30 Hollow Upper lift
Rest 1:00
15 Min EMOM
1: Max Single-unders
2: 12-15 Up/Down
3. rest
WEIGHTLIFTING
E2MOM 12
Clean & Jerk 1×3 at 70% 1RM
Clean & Jerk 1×3 at 70% 1RM
Clean & Jerk 1×3 at 75% 1RM
Clean & Jerk 1×3 at 75% 1RM
Clean & Jerk 1×2 at 82% 1RM
Clean & Jerk 1×2 at 82% 1RM
WOD
3 rounds, each round for time, of:
Run, 200 m
— then —
5-4-3-2-1 Power Cleans, (135/95)
10-8-6-4-2 Box Jumps, (24/20)
Rest 2 mins between each round.
Strength
4 Sets
15 Heavy RKS
20 Cossack Squats
8/8 KB Strict Press
12 min Amrap
15 Jumping Lunge
16 Alt. V-up
15 Push-up
STRENGTH
Every 1:30 for 10:30
2 Back Squats, pick load
WOD
For time:
27 Toes-to-bars
54 Wall Balls, (20/14)
21 Toes-to-bars
42 Wall Balls
15 Toes-to-bars
30 Wall Balls
Recovery:
3 sets
20 Banded Side Step Ea way
15 Banded Abduction ea side
10 Banded 1+1/4 Squat
Rest 1:00
For Time
3 Rounds
1000m Row
20 Jump Squat
30 Alt. Birdpicker
40 DB Pike Toe Tap
ACTIVE RECOVERY
4 rounds for quality of:
12-15 Barbell Bicep Curls, 45/35
12-15 Barbell Skull Crushers, 45/35
15 Toe Touches
— Rest 1 min —
ACTIVE WOD
Every 1 min for 18 mins,
alternating between:
10/8 Bike Calories
14/11 Bike Calories
Rest 1 min
11/9 Bike Calories
16/13 Bike Calories
Rest 1 min
12/10 Bike Calories
18/15 Bike Calories
Rest 1 min
COOL DOWN
1 min Cobra Pose
1 min Twisted Lizard Stretch L/R
1 min Piriformis Stretch L/R
1 min Banded Bully Stretch L/R
1 min Wall Hinge