EMOM x 6 MINUTES
MIN 1 – 10 Ring Rows + MAX Jumping Jacks
MIN 2 – 10 Air Squats + MAX Alt. V-ups
EVERY 2:00 FOR 4 SETS
5 Strict Pull-ups
15 Supinated Bent Over Row*
*Keep weight moderate.
FOR TIME
200m Farmer Carry (53/35)
into…
7 ROUNDS
5 Pull-ups
10 Sit-ups
15 Air Squats
into…
200m Farmer Carry
HEAVY WEIGHT JAMS:
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.
3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Power Snatch*
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
FOR TIME
50 Sit-ups
25 Burpees
(rest remainder)
STATION 2
Recovery Bike @ Moderate Pace
STATION 3
FOR TIME
50 Burpees
25 Sit-ups
(rest remainder)
STATION 4
Recovery Bike @ Moderate Pace
No Additional Conditioning. Hit Full GPP with 75% effort.
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.
3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Power Snatch*
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.
3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Power Snatch*
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
FOR TIME
11-9-7-5
Power Snatch (95/63)|[135/93]
Chest to bar pull ups | [Bar Muscle Ups]
-15:00 Hard Cap-
FOR RECOVERY
15:00 Stretch & Mobilize as Needed