A.
E3MOM for 15min
Front Squats x1 @ 95%
B.
10min Amrap
2, 4, 6, 8, 10, 12 etc…….
Clusters @ 70/45
C2B Pull Ups
Scaling Options:
60/50/40/30/20kg Clusters
Pull Ups/Banded
EXTRAS
Every 4 mins for 20 mins
5x eccentric Chin Ups (2sec hold at top, 4sec down)
Rest 20 seconds
6 inverted KB press (each arm)
A.
E2MOM for 14mins
Power snatch x3 (build to a heavy set, TnG)
B.
“Twist and Shout” (comptrain 28/09/18)
14min AMRAP:
1 Power Snatch 60/40*
2 Overhead Squats
3 Power Clean and Jerks
40 Double Unders
*find a weight you can move through each of the movements with good form.
A.
E2MOM for 16mins
0-2 Bench Press x4-6@ 75-80%
3-4 Bent Over Row x4-6@ 75-80%
B.
In Pairs (alternating rounds)
3 rounds each of
15/10 cal AB
10 Burpees
For Time:
1km Run
Then
5rounds of
27 Sit Ups
18 Wall Balls 9/7
9 Box Jumps 30/24
Then
1km Run
35min Cap
A.
E3MOM for 15min
Push Press x 1 @ 95+%
B.
10-20-30
DB Alternating Hang Clean and Jerk 22.5/15
Cal Row
A.
E3MOM for 15min
Front Squats x3 @ 85-90%
B.
10min Amrap
8 T2B
8 BOB
8 Back Rack Alternate Lunges 50/35
A.
E3MOM for 15min
Push Press x3 @ 85-90%
B.
For Time
21 Squat Cleans 70/45
21 T2B
15 Thrusters
15 Pull Ups
9 Clusters
9 C2B
20min Time Cap
*All movements scalable to suit all abilities
A.
E3MOM for 12mins
Deadlift x6 @ 75%
B.
For Time
30 DB Snatch @ 22.5/15
10 Burpee Box Overs
20 DB Snatch
10 Burpee Box Overs
10 DB Snatch
10 Burpee Box Overs
10min Time cap
A.
E2MOM for 16mins
0-2 Max Effort Unbroken Strict Ring Dips
2-4 Max Effort Unbroken Strict Chin Ups
B.
6 rounds for time
200m Run (1min rest between rounds)
E2MOM for 32mins (4 rounds)
0-2 2-5 Rope Climbs
Max Effort Cal AB
2-4 Rest
4-6 10-20 HSPU
Max Effort DU
6-8 Rest