EMOM 9
1 Pause Tempo Front Squat
:05 Down, :02 at bottom, up aggressively
Set 1-3@ 60%, Set 4-6@ 64%, Set 7-9@ 68%
“Singled Out” 3 Rounds
1:00 Wall Balls (20/14)
1:00 Alt DB Snatch (50/35)
1:00 Box Jumps (24/20)
1:00 Alt Single Arm DB C&J (50/35)
1:00 Cal Row
1:00 Rest
EMOM 16
Odds- 15 KB Swings (24/16kg)
Evens- 100m Shuttle Sprint
:20 L-Sit Hold
:30 Wall Facing Handstand Hold
:40 Double KB Overhead Hold
Pause Overhead Squat :10 Pause at bottom
5 sets of 1
Set 1@ 50%, Set 2@ 55%, Set 3@ 60%, Set 4&5 build to heavy
“Double Jointed” AMRAP 16
15 OHS (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
4 Giant Sets – rest after all movements are complete
10 Horizontal Ring Rows
:10-:20 Ring Support Hold
“Sea Horse” 3 Rounds for time
1 Mile Bike
800m Row
400m Run
20 Burpee Box Jump Overs (24/20)
5 Rounds on the 2:00s
3 Power Cleans
3 F Squats
3 Push Jerks
Set 1@ 60%, Set 2@ 65%, Set 3@ 70%, Sets 4&5 build to heavy
“Randy Savage” AMRAP 12
3 Rounds of Macho Man (135/95)
15 Toes to Bar
Macho Man = 3 P Cleans, 3 F Squats, 3 Push Jerks
7x on the :90s
30 Double Unders
3 Position Power Clean (Hi Hang- Hang- Floor)
*** begin at 50% of P Clean and build to 70-75%
“Power Bar” AMRAP 12
9 Strict Pull-ups
12 Hang P Cleans (135/95)
9 Strict HSPU
12 Deadlifts (135/95)
5x on the 2:00s
3 BTN Sn Grip P Press+ Sn Balance+ OHS
*** all sets at 60% of Snatch 1RM
3 Rounds for Time
1000m Row
10 Squat Snatch @ 80%
6x on the :90s
1 Pause B Squat (:03 in bottom)
1 B Squat
Set 1-2 @ 65%, Set 3-4 @ 70%, Set 5-6 @ 75%
“Step Aerobics” 3 RFT
30/24 Cal Bike
20 Single DB (50/35) Box Step Up (24/20)
10 Squat Cleans (135/95)
