Strength
E2MOM 10
6 Front Rack Lunges (↑)
Conditioning
30 – 20 – 10
Box Jump Overs (24/20) (Rx+: 27/22)
Alternating Pistol Squats (Fx: Reverse Goblet Lunges (24/16))
American Kettlebell Swings (32/24) (Fx: 24/16)
WOD / Events
Strength
E3MOM 18
High Hang Power Clean + Push Press + Hang Power Clean + Push Jerk + Power Clean + Split Jerk (↑)
Conditioning
AMRAP 8
8 Push Press (135/95) (Fx: 95/65) (Rx+: 155/105)
16 Burpees Over the Bar
Strength
E3MOM 15
2 Tempo Overhead Squats (5555)
“Amanda”
9 – 7 – 5
Ring Muscle Ups
Squat Snatches (135/95)
| Weekly Overview | Events/Classes | |
| Monday | Turkish Get Ups | |
| Tuesday | Tempo Overhead Squats | |
| Wednesday | Clean/Press/Jerk Complex | Ab Attack at 6:45 PM |
| Thursday | Front Rack Lunges | |
| Friday | Pull Up/Wall Walks | Comp WOD at 7:15 AM |
| Saturday | Snatch Complex | |
| Sunday | Cossack/Goblet Squats |
Strength
4 Rounds
5 Each Arm Turkish Sit Ups + 2 Turkish Get Ups
5 Seated Leg Lifts
5 Seated Straddle Leg Lifts
Conditioning
E2MOM 20
1: 12 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
AMRAP Calorie Row
2: Rest
Strength
Every :30 for 4 Rounds
1: High Plank
2: 10 Push Ups (Fx: 5)
3: 3 Supinated Grip Strict Pull Ups (Fx: Supinated Ring Rows)
4: 3 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
5: Rest
6: Rest
Conditioning
AMRAP 14
14 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)
21 Back Squats (165/115) (Fx: 135/95) (Rx+: 185/125)
84 Double Unders
Strength
EMOM 4
3 Strict Presses (↑)
Directly Into:
EMOM 4
3 Push Presses (↑)
Directly Into:
EMOM 4
3 Push Jerks (↑)
Conditioning
AMRAP 8
10 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
15 Burpee Box Jump Overs (24/20)
Conditioning
With a Partner:
1200m Run Switching Every 200m
100 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
800m Ski Switching Every 200m
100 Toes to Bar (Fx: 60)
1200m Run Switching Every 200m
Strength
E3MOM 15
3 Tempo Front Squats (44×4) (↑)
Conditioning
15 – 12 – 9
Thrusters (95/65) (Fx: 75/55) (Rx+: 115/80)
21 – 15 – 9
Pull Ups (Fx: 15 – 12 – 9) (Rx+: Chest to Bar)
25ft Handstand Walk After Each Round (Fx: 50ft Bear Crawl) (Rx+: 50ft)
Strength
4 Rounds
5 Kettlebell Push Presses + 5 Kettlebell Wind Mills Each Arm
10 Bear Crawl Bird Dogs (Fx: Bird Dogs)
10 Each Side Banded Russian Twists
Conditioning
AMRAP 12
20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
20 Sit Ups
10 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)