EMOM15
1st: 5 bench press + 5 plyo pushups
2nd: 5 sumo deadlift SINGLES
3rd: Rest
Bench press - use weight from set of 8 from last week
Sumo DL - use 80% of top weight from last week, and pull each rep FAST
AMRAP20
30 burpees
30 wallballs (20/14)
30 pull-ups
2 rounds
2 minute elevated pigeon L/R
2 minute split w/ legs on wall
Run
5 rounds
300m run
Rest :60 seconds
200m run
Rest :30 seconds
100m run
Rest 2 minutes
Pace 100m faster than 200m, and 200m faster than 300m. 100m should be at PR 400m pace.
A) Single-arm KB Cossack squat (front rack)
4x6L/R
B) FLR
4x:60 seconds
ROMWOD
Every :75 seconds for 9 rounds
1st: 4 power snatch
2nd: 2 power snatch + 2 OHS
3rd: 1 power snatch + 4 OHS
Increase weight every 3 rounds
Every 3 minutes for 18 minutes
400m run
2 squat snatches (use same weight as final weight from strength)
A) Side plank hold
4x:45 seconds L/R
B) Front lever tuck on bar
4x6
4 rounds
1 minute seated forward fold
1 minute frog
1 minute childs pose
1) EMOM6
Max UB strict chin-ups
2) EMOM6
Bench dips
Use boxes...add weight to target 10-12 reps
3) EMOM6
8L/R bent-over DB row
Use bench/box for support
4 rounds
:90 second row for max calories
Rest 3 minutes
A) Tall box step-up (hold DB at side)
3x8L/R
Rest :20 seconds between sides
B) Ground support l-sit hold w/ single-leg lateral movement
3x10L/R
Raise body off floor from ground support, but feet remain on ground. place obstacle 12" outside leg and raise leg over to outside obstacle, then return to middle. repeat with other leg
3 minute standing straddle
2 minute thread the needle L/R
2 minute saddle
1) HBBS
2x2 @90%
2x2 @97.5%
Based off 2RM
2) HBBS
1x20 @50%
Based off 2RM. Immediately after completing last set of 2, load 50% of 2RM and complete set AFAP.
5 Rounds
50 DU
10 power cleans (155/105)
Walk 100m between rounds
100m walk is active 'rest' between each round of this workout. This can be as fast or as slow as is needed in order to hit each round with intensity. Weight should be something heavy that can be complete in large unbroken sets.
A) Single-leg hip extension on GHD
4x10L/R
B) Single-arm upright row
4x5L/R
2 Rounds
2 minutes keg stretch
2 minutes dragon L/R
Teams of 2
10 Rounds (each)
15 wallballs (20/14)
10 reverse lunge w/ WB
100m run w/ WB
Each partner completes a full round before switching. Every time medicine ball touches the ground, both partners complete 20 burpees before proceeding.
1) Bench press
1x3
2x8
1x15
Rest :90 seconds between
Heavier than last week
2) Sumo DL
4x8
Heavy and perfect across
Every minute for 14 minutes
1st - 5 hang squat cleans (165/115)
2nd - Max burpees
Score is total burpees completed
A) Face pulls w/ band
3x20
B) Straight arm pull-downs w/ band
3x15
C) Side plank hold w/ rotation
3x12L/R
2 minute seated forward fold
2 minute hurdler stretch L/R
2 minute thread the needle L/R
