A.
E2MOM for 16mins
0-2 Ring Dips x4-6 (add load)
2-4 Strict Pull Ups x4-6 (add load)
B.
In Teams of 3 complete:
15x 200m Sandbag Carries
90 Pull Ups
120 HR push Ups
300 Synchro Air Squats (2 people at a time)
Movements must be completed in the prescribed order and athletes alternate
Sandbag carries ie 1,2,3,1,2,3 etc…..
Time Cap 25mins
A.
E3MOM for 12mins (build to a heavy set)
Power Cleans x5 (TNG)
B.
3mins on 3mins off x3
40 Wall Balls 9/7
Max Reps Target Burpees
A.
E3MOM for 15min
Back Squat x3 @ 87.5-92.5%
B.
In Pairs for time
4000m Row (200m intervals)
In Pairs For Time:
100cal Row
80 DB Snatch 22.5/15
60 Burpee Box Overs 24/20
40 Pull Ups
60 Burpee Box Overs
80 DB Snatch
100 Cal Row
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