WOD

Strength:

E2MOM

5 sets of 10 Alternating Back Rack Reverse Lunges (from the rack)

Workout:

5 Rounds

8 Shoulder-to-Overhead (135/95)

12 Lateral Hops over Barbell

16 Calorie Row

Workout:

EMOM 32
1- 15 Unbroken Kettlebell Swings
2- 10 Renegade Rows
3- 15 Sit-Ups
4- 10 Burpees

Workout:

“Kelly”

5 rounds:

Run 400m

30 Box Jumps (24/20″)

30 Wall Balls (20/14lbs)

Strength:

TEST WEEK!!!
Back Squat E2MOM
5×3 no tempo

Workout:

5 Rounds for Time:

150m Run

8 Unbroken Touch-and-Go Power Snatches

Rest 1 minute between rounds

Strength:

Athlete has 15 minutes to complete 5 rounds of:

2 Reps @11X1 Strict/Weighted Pull-Ups

10 Single-Arm DB Push Press per arm + pause at lockout

:45 Plank

Time Trial:

2000m Row!!

Strength:

Deadlift – TEST DAY

5×2 Touch-and-Go

1 set every :90 seconds

Workout:

5 Minute AMRAP

4 Clean and Jerks (medium/heavy)

10 Lateral Hops over Barbell

Rest 3 minutes

5 Minute AMRAP

8 HEAVY Ball Slams

20 Double-Unders

Workout:

FLEX DAY

4 Rounds Not For Time:

10 Standing Arnold Press

12 Med Ball Sit-Ups

14 Kettlebell Swings – as heavy as possible

16 Banded Pull-Aparts

At some point during the workout, athletes are to complete THREE different intervals on the Echo Bike: 1 x :90 effort, 1 x :60 effort, 1 x :30 effort

Strength:

Power Clean – TEST DAY

5 sets of 3 reps

High Hang Power Clean (hip) + Hang Power Clean (just above knee) + Power Clean (touch-and-go from ground)

Workout:

For Time:

50/40 Calorie Row

50 Push-Ups

50/40 Calorie Row

50 Wall Balls (20/14#)

50/40 Calorie Row

16 Minute Time Cap