A.
12mins to establish a heavy
Overhead Squat x6
B.
EMOM for 20mins
0-1 16/11 cal AB
1-2 Double Unders 30-50
2-3 Wall Walks 1-3
3-4 Strict T2B/High Knees 5-10
4-5 Rest
*If you are not quit hitting the Cals on the AB, then pick a number that is achievable & stick to it.
A.
E2MOM for 12mins
0-2 Bench Press x8-10 @ 75%
2-4 Bent Over BB row x8-10
B.
1km Run
3 rounds of
20 Plate GTOH 20/10
20 Alternating Lunges (holding plate at chest)
20 Plate Burpees
1km Run to finish
20min time cap
For Time
30-20-10
Hang Power Snatch 42.5/30
Wall Balls 9/7
10min rest
30-20-10
Thrusters 42.5/30
Cal Row
A.
E3MOM for 15mins
Back Squats x5 @ 77.5-82.5%
B.
12min Amrap
3, 6, 9, 12, 15, 18 etc…….
DB Push Press 22.5/15 each Arm
C2B
Burpees over the DB
EXTRAS
100 Cal Assault Bike
RPM between 55-75
E3MOM for 15mins
2x Squat Cleans
Conditioning
15-12-9
Squat Cleans 75/50
BOBs
12min cap
EMOM FOR 30mins
1 – Strict HsPU x 1-10
2 – Kipping/Butterfly Pull Ups/C2B
3 – Rest
4 – Rope Climbs 1-3
5 – Box Jumps 30/24 x10-15
*use this as an opportunity to practice skill of the movements
A.
15mins to find a heavy
Strict Press x1
B.
For Time
Buy in: 800m Run
5 rounds of
10 KB Swings 32/24
15 HR Push Ups
Buy out: 800m run
20min time cap*
*scale appropriately to fit inside time cap:
Reduce length of run to 400m
Drop weight on KB
Reduce reps on push ups
Speak to Coach for best alternatives
A.
E3MOM for 18min
Back Squat x1 @ 90-95%
B.
3min on 3min off x3 rounds
Row 500/400m
Max Effort Double Unders
*Make sure you stay in your percentages on your squats. We are still working on this phase, so will be hitting 1RM in 3 weeks.
???
Turn up & smash it!
A.
E3MOM for 15mins
Deadlift x3 @ 80-85%
B.
For Time:
60cal Row
40 Box Step Overs w/KB 24/16
20 Strict Ring Dips
EXTRAS
20x Ring Muscle Ups or Coaches Transitions for Time.
20Min Time Cap