December 2018

10min EMOM HSPU Training Pick a number, try for 7 HSPU EMOM x 10min = 70 HSPU or Set an Achievable number and stick with it. Use any style HSPU you need to work. OR One Set Max Unbroken HSPU or Max Distance Handstand Walk in 10min window. 3 Rounds For Time: 6 Sumo Deadlift High Pull 95/65 RX+ 115/75 […]

Cluster Build Up E2MOM x 14 minutes 1 Split Clean Left Leg to 1 Split Clean Right Leg to 2 Hang Power Cleans 11min AMRAP: 3 Ring Muscle-Ups MRX 3 Chest to Bar Pull-Ups 4 Split Cleans (alt legs) 5 Hang Power Cleans 10 Box Jumps Cleans = 135/95 RX+165/115 MRX 115/75 Box Jumps = 24/20″ RX+ 30/24

Tempo Back Squat E3MOM 5 Sets x 3 Reps **4 seconds down – 3 second Hold/Isometric Squeeze – 1 second Explode up** “Dropped Lung” by DB For Time: Run 400m 25 Thrusters 75/55 MRX 45/35 Run 400m 25 Burpees Run 400m 25 Thrusters Run 400m 25 Burpees

“Nancy Sprints, Rows & Jumps” by DB 5 Rounds For Time: 400m Row or 1km Assault Bike 15 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 10 Box Jumps 24/20″ RX+ 30/24 MRX 20″ Step Up Rest 2min After Each Round

15 Minute Build Up: 6min Build Up Squat Snatch 5min Build Up Hang Squat Clean Thruster 4min Build Up Clean & Shoulder to Overhead 5min AMRAP: 5 Rounds of: CINDY – 5 Pull-ups -10 Push-ups -15 Squats THEN Max Clean & Shoulder to Overhead 135/95 RX+ 155/105 MRX 115/75 Rest 3min & Reduce Weight 4min AMRAP: 4 Rounds of: Toes to Bar

For Time: 400m Run 25 Kettlebell Sumo Deadlift High Pulls 24/16kgs RX+32/24 MRX 20/12 150′ Bear Crawl RX+ 50′ Handstand Walk MRX 100′ 400m ROW or 1km Assault Bike 25 Russian Kettlebell Swings 50 Double-Unders 400m Run 25 American Kettlebell Swings 150′ Bear Crawl RX+ 50′ Handstand Walk MRX 100′ 400m ROW or 1km Assault Bike 25 Irish Kettlebell Swings

Bench Press E3MOM 10 – 10 – 10 – Max Reps – Max Reps Team WOD 15min AMRAP: 10 Deadlift (Partner 1) – Deadlift Hold (Partner 2) 5 Synchronized Bar Facing Burpees 10 Deadlifts (Partner 2) – Deadlift Hold (Partner 1) 5 Synchronized Barbell Push-Ups 10 WallBalls (Partner 1) – WallBall Goblet Hold (Partner 2) 10 WallBalls (Partner

10min EMOM Pull-Up Training Pick a number, try for 10 Pull-Ups EMOM x 10 minutes = 100 Pull-Ups or set an achievable number to stick with. Use any style of Pull-Up you need to work OR one set max unbroken Pull-Ups or Chest to Bar Pull-Ups in the 10 minute window. For Time: 10 Power Clean 135/95

Build Up E2MOM Back Squat 6 – 4 – 2 Front Squat 5 – 3 – 1 Overhead Squat 3 – 2 – 1 2 Rounds For Time or (1 Round For Time): 50 (100) Double Unders 10 (20) Overhead Squats 95/65 RX+ 115/75 MRX 75/55 200m (400m) Run or 0.5km (1km) Assault Bike 15 (30) Front Squats 300m (600m) Row 20

E2MOM Build Up Strict Press 6 – 4 – 2 Push Press 5 – 3 – 1 Power Jerk 3 – 2 – 1 4min AMRAP: 3 Rounds of: 6 Handstand Push-Ups RX+ Strict 4/2 Deficit MRX 2/4″ Rise or 2 Wall Walks 8 Ring Dips RX+ Strict MRX Bar Dips 10 Hand Release Push-Ups Then Max Reps Shoulder to Overhead