Strength

E3MOM 15
2 Deadlifts
1: 75 – 80%
2: 80 – 85%
3: 80 – 85%
4: 80 – 85%
5: 85 – 90%

Conditioning

AMRAP 9
18 Toes to Bar (Fx: 12)
9 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)

Strength

E2MOM 10
Push Press
1 – 4: 3@75 – 80%
5: AMRAP @75 – 80%

Conditioning

5 Rounds
16 Jumping Air Squats
8 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)
16 Box Jumps (20/24)
4 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)

Don’t forget about the Toes-to-Bar/Double Unders Skills Clinic tonight at 6:45 PM!

“Man Test”

AMRAP 10
Clean and Jerks (Bodyweight/85% Bodyweight)

Post-WOD Skill/Strength

Rx+:
E3MOM 15
5 Strict Toes to Bar + 5 Strict Chest to Bar Pull Ups
1 Turkish Get Up Each Side

Rx:
3 – 5 Strict Toes to Bar + 3 – 5 Strict Pull Ups
1 Turkish Get Up Each Side

Fx:
3 – 5 Strict Straight Leg Raises + 3 – 5 Toe/Band Assisted Strict Pull Ups
1 Turkish Get Up Each Side

Scaled:
3 – 5 Strict Knee Raises + 3 – 5 Ring Rows
1 Turkish Get Up Each Side

Want to get better at Toes-to-Bar or Double Unders? Sign up for the Skills Clinic tomorrow night at 6:45 PM on ZenPlanner!

Strength

E3MOM 15
2 Back Squats
1: 75 – 80%
2: 80 – 85%
3: 80 – 85%
4: 80 – 85%
5: 85 – 90%

Conditioning

EMOM 15
1: 80 Double Unders (Fx: 60)
2: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
3: Rest
4: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)
5: AMRAP Push Ups

Want to learn more about nutrition? We have our monthly Nutrition Seminar with Ann Burbaker tonight at 7:30! This week’s topic is on Protein.

Strength

E2MOM 14
Clean High Pull + High Hang Squat Clean
Sets 1 – 2 @60 – 65%
Sets 3 – 4 @65 – 70%
Set 5 @70 – 75%
Set 6 @75 – 80%
Set 7 @80 – 85%

Percentages based on 1RM clean.

Conditioning

3 Rounds
200m Run
5 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)