Workouts
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- AMRAP
- As Many Reps/Rounds As Possible
- FT
- For Time
- SDHP
- Sumo Deadlift High Pull
- STOH
- Shoulder To Overhead
- DB
- Dumbbell
- WB
- Wall Balls
- UB
- Unbroken
- GTOH
- Ground To Overhead
- DU
- Double Unders
- TGU
- Turkish Getups
- EMOM
- Every Minute On The Minute
- EOMOM
- Every Other Minute On The Minute
- CTB
- Chest To Bar
- K2E
- Knees To Elbows
- T2B
- Toes To Bar
- OHS
- Overhead Squat
- ME
- Max Effort
- AFAP
- As Fast As Possible
- BURPEE OTB
- Burpee Over The Bar
Back Squats
5x5 @ 90%ish of 5RM from test week
*If you made all your sets from last week, then add 5-10# this week.
15:00 EMOM
1: x150' farmers carry
2: x15-20 push ups
3: x12 box jump overs
Sumo Deadlifts
3x3 halting SDLs @ 70-75% (with :01 at the knee)
3x2 halting SDLs @ 75-80% (with :01 at the knee)
4x1 @ 85-92.5% (climb through set if possible)
*Work "touch and go" reps for 3x3s and 3x2s if possible. Same rep scheme as last week - so try to start and end slightly heavier than last week. Rest should about 1-2 minutes between sets
4 rounds
x15 hang power snatch (75/55)
x25 echo cals
x50 DUs
5 rounds
x12 DB bench (choose a weight that allows you stay unbroken)
*rest between sets alternates between:
400m burden run (holding 20/14 medball) and
1000m on C2 Bike on 10/8 damper
4 rounds (to be done after conditioning)
:20s Copenhagen Planks (each side)
ss
x10 heavy bent over rows
ss
x16 alt OH lateral medball slams
rest 1-2 minutes between sets
Squat clean
3x3 @ 72-77.5% of 1RM*
4x1 @ 82.5-87.5%
*For each of these sets, practice touch and go reps with an emphasis on a slow/intentional lowering of the finished rep back to the floor to build movement awareness. Try to climb with with each lift through the 4x1s.
3 rounds
2:30 work/:90s rest
x15/12 calorie echo
x18 alt DB snatch (50/35)
ME weighted box step over (24/20)
Squat snatch
3x3 @ 72-77.5% of 1RM*
4x1 @ 82.5-87.5%
*For each of these sets, practice touch and go reps with an emphasis on a slow/intentional lowering of the finished rep back to the floor to build movement awareness. Try to climb with with each lift through the 4x1s.
E5MOM for 4 rounds
200m run
x15 DB STOH (50/35)
x10 sandbag cleans
Strict Press
4x4 @ 82.5%
*should be same weight as two weeks ago - just different set/rep scheme.
Accessory:
8:00 EMOM
1: 100' gun walk
2: x12 swimmers press with light weight DBs
Each round is done in :90s of work - with :90s rest between rounds
3-6-9-12-15 burpees
15-12-9-6-3 thrusters (95/65)
*ME burpees in remaining time
Sumo Deadlifts
3x3 halting SDLs @ 70-75% (with :01 pause at the knee)
3x2 halting SDLs @ 75-80% (with :01 pause at the knee)
4x1 @ 85-92.5% (climb through set if possible)
*Work "touch and go" reps for 3x3s and 3x2s if possible. Rest should about 1-2 minutes between sets
8:00 AMRAP
x2 (+2) SDHP (95/65)
x10 (+10) DUs