Strength
Press
E2MOM For 8mins (4 Sets)
8 Reps @ 55%/60/65/70%
Rest 2mins
WOD
5 Rounds For Time (Including Rest)
Press
E2MOM For 8mins (4 Sets)
8 Reps @ 55%/60/65/70%
Rest 2mins
WOD
5 Rounds For Time (Including Rest)
Accessory
Teams of 2
300yd Dash(er)
Rest 3mins
4&5min AMRAP’s at Each Station w/ 2min Rest Between
AMRAP 1: Sled Pull 25yds / 25yd Broad Jumps = 1 Rep
Teams of 2
300yd Dash(er)
Rest 3mins
4&5min AMRAP’s at Each Station w/ 2min Rest Between
AMRAP 1: Sled Pull 25yds / 25yd Broad Jumps = 1 Rep
Strength
Deadlift
E2MOM For 8mins (4 Sets)
Build to a Heavy 7 Over the 4 Sets
Rest 2min
E: 90s For 3 Sets
8 Reps Barbell Bent Over Row
WOD
Deadlift
E2MOM For 8mins (4 Sets)
Build to a Heavy 7 Over the 4 Sets
Rest 2min
E: 90s For 3 Sets
8 Reps Barbell Bent Over Row
WOD
Strength
Bench Press
E2MOM For 8mins (4 Sets)
8 Reps @55/60/65/70%
Rest 2mins
AMRAP of Strict Pull-Ups in 4mins
WOD
AMRAP in 10mins
Bench Press
E2MOM For 8mins (4 Sets)
8 Reps @55/60/65/70%
Rest 2mins
AMRAP of Strict Pull-Ups in 4mins
WOD
AMRAP in 10mins
Strength
Back Squat
E2MOM For 8mins (4 Sets)
8 Reps @ 55/60/65/70%
Rest 2mins
E: 90secs For 3 Sets
10 Barbell Good Mornings
WOD
Back Squat
E2MOM For 8mins (4 Sets)
8 Reps @ 55/60/65/70%
Rest 2mins
E: 90secs For 3 Sets
10 Barbell Good Mornings
WOD
For time
To the Tune of the 12 Days of Christmas: 1; 2, 1; 3, 2, 1; 4, 3, 2, 1; 5, 4, 3, 2, 1 etc
1. 100m Run
2. Clean & Jerks (115/75) (RX+ 135/95)
3. Front Squats
4. Bar Facing Burpees
To the Tune of the 12 Days of Christmas: 1; 2, 1; 3, 2, 1; 4, 3, 2, 1; 5, 4, 3, 2, 1 etc
1. 100m Run
2. Clean & Jerks (115/75) (RX+ 135/95)
3. Front Squats
4. Bar Facing Burpees
Accessory
Teams of 2 – One Partner Works, One Rests
For Time
600m Run
100 Walking Lunge Steps
100yd Sled Pull
100 Power Cleans (135/95)
600m Run
100 Bar Facing Burpees
Teams of 2 – One Partner Works, One Rests
For Time
600m Run
100 Walking Lunge Steps
100yd Sled Pull
100 Power Cleans (135/95)
600m Run
100 Bar Facing Burpees
Strength
Bench Press
E2MOM For 6mins (3 Sets)
10 Reps @50% Last Week's 1 Rep Max
Rest 1min
E2MOM For 6mins (3 Sets)
10 Barbell Bent Over Row
Bench Press
E2MOM For 6mins (3 Sets)
10 Reps @50% Last Week's 1 Rep Max
Rest 1min
E2MOM For 6mins (3 Sets)
10 Barbell Bent Over Row