A.
E3MOM:
5×3 Deadlift @ 85%
B.
For Time:
30-20-10
Deadlift @ 100/70kg
Box Jumps @ 30/24″
Session Focus:
Scale the deadlift weight accordingly, you should choose a weight that you can perform a minimum of 5 unbroken reps from fresh & with good form.
A. E3MOM:
5×5 Strict Press @ 75%
B.
30 Minute AMRAP:
In Teams of 3 Waterfall Style
20/14 Calorie Row
20 Down Ups
20 Air Squats
(1 minute rest after everyone finishes the squats)
‘Leg Burner’
A.
E3MOM:
4×8 Front Squats @ 70%
B.
E3MOM:
3×20 Alternating Step out Kettlebell Lunges @ 24/16kg in each hand
C.
6 Minute AMRAP:
2,4,6,8,10,12……
Dumbbell Front Squats @ 22.5/15kg
T2B
Score = Reps
A.
E3MOM:
5×3 Hang Power Snatch @ 80% of 1RM Snatch
B.
21-15-9
DB Hang Power Snatch L Arm @22.5/15
DB Hang Power Snatch R Arm @ 22.5/15
800-400-200
Metre Run
A.
15 -20 minutes to work up to a heavy Bench Press
B.
5 Rounds of:
12 Strict Pull-Ups
24 Press Ups
12 Strict Press @ 42.5/30kg
24 Sit Ups
20min Time Cap
Scaling Options:
Lighter weight/Banded Pull Up
Session Focus:
Todays focus is to work on the strict strength that is so important for building a strong foundation and maintaining training longevity.
“Now You Can Sandbag The WOD”
In Pairs
800m Sandbag Run 20/15
80 Sand Bag Cleans
80 HR Push Ups
80 Sand Bag Squats
80 T2B
80 Sand Bag Box Step Overs 20”
800m Sand Bag Run
30min time cap
A.
E3MOM 5×2 Bench Press @ 90%
3mins on, 3mins off x4
25/20cal Row
12 over erg Burpees
ME Wall Balls 9/7
A.
E3MOM 5 x3 Deadlift @ 85-87.5%
B.
3 Rounds For Time:
10 Squat Cleans 70/50
15 HSPU
50 DU
15min time cap
3 Rounds for max reps:
1:00 Thrusters @ 42.5/30kg
1:00 Power Cleans @ 42.5/30kg
1:00 Box Jump Overs @ 24/20″
1:00 Pull Ups
1:00 Calorie Bike
1:00 Rest
Score = Reps
A.
E3MOM 4×10 Front Squats @ 65-70%
B.
18 Minute AMRAP:
400m Run
10 Double KB Power Cleans @ 24/16
20 Over KB Lateral Burpee
10 Double KB Push Press @ 24/16
Score = Reps