Function / Fitness Options:

A. E2MOM X 24 minutes

10 thrusters 95/63 75/53

10 pull-ups / ring rows etc

10 burpees over bar

Or:

Conditioning:
20 thrusters 115/83
20 hardest pull-up variation
20 burpee box jump overs 30/24

Rest 2 minutes 

30 thrusters 95/63
30 less hard modification
30 burpee box jumps 24/20

Rest 3 minutes 

40 thrusters 75/53
40 easiest pull-up variation.
40 bar lateral burpees

A. AMRAP 8

3 hang power cleans 155/105

Alt 1:1

6 box jump over 30/24

9 / 6 cal row

Into,

B. 7 min clock for

3rm hang power clean

Rest 2 min

C. Afap

200 double unders (each)

100 ghd sit-ups / weighted sit-ups / sit-ups

800m sandbag run 80/60 *modify accordingly

400m farmers carry 70/53’s

Bodybuilding Wed

A1. Bench Press – 7 sets of 5 @65-70%

– speed focus

A2. Bent over barbell Row x 10

A3. 10-15 wall ball GHD Sit-ups

(7 sets above)

B1. Weighted pull-ups

3-3-3-3-3

B2. 2-3 wall walks

///

Post class:

A. Running option

100m x 5; building out intensity with each interval
+
5 min run @-:10 from 5k pace of last week
200m walk
X 2
Into,
400m run @-:10 from 5k pace of last week
200m run @50-60% – breathing focus
X 3

B. Bike

10 min @60%
10 min @:35 hard / :25 easy
10 min @70-80%
5 min cool Down

Emom x 35

Min 1: 10-10-10-8-8-8-6 – deadlift

Min 2: 10 /7 cal bike + 10 Russian swings 70/53

*modify accordingly

Min 3: 30 double unders + 10-15 t2b

*modify accordingly

Min 4: 10 ub alt db box step ups 24/20 + 10-15 box jumps

Min 5: rest / add weight for next rd DL

***

Notes:

1. Deadlifts: focus of Emom should be here. HEAVY tng sets here for rep scheme above. % wise, you can look at prior weeks weights and rep schemes and judge accordingly. Again, this DL should be a major focus of your Emom.

2. Modifications can be dictated by time durations of your minutes. :50 should be cap no matter the minute so you can transition.

3. T2b 2-3 sets max here, athlete specific.

Power Repeats

5-6 rds

30 double unders

6 bar muscle ups

12 burpees over parallette

18 wall balls 20/14# to 10/9’

24 / 18 cal row

Rest 2:30-3:30 between rounds

*modifications for bar muscle ups = strict pull-ups, c2b, pull-ups etc

**row calories should be altered where needed relative to stimulus and timing of rounds.