Author: Mike Stoodley

E2M x 5 5 Front Squats @ 70% or increase from previous if 10 reps on last set *Max reps, up to 10 on last set   :10 AMRAP 8 Push ups 10 Alt. DB Snatch 12 Goblet Squats RX = 40/30   Accessory work: Crossover Symmetry   7pm Oly = C&J...

For time: 10 x 25m Run 20 Cal Air Bike 30 Cal Row 400m Run 50 Sit ups 60 Double unders *Complete exercises in any order. *Each distance, reps or calories must be completed before moving to the next exercise.   Accessory work: Crossover Symmetry + TABATA: Air Bike...

E2M x 5 5 Back Squats @ 70% or increase from last week if 10 reps on last set *Max reps, up to 10 on last set   15-12-9-6-3 Hang Squat Clean 95/65 Toes to Bar *Go for a weight that you can try to go unbroken.   Accessory work: 3 “Compound sets”: 10 BB Glute...

EMOM x 20 1: 10 Push Press 95/65 2: 10 BB/Pendley Row 95/65 3: Max Pull up/Ring row in 40 seconds 4.  Rest *Use the BB/weight for each movement. *Each lift should be controlled and unbroken.   Accessory work: Crossover Symmetry   +   3 “Compound sets”: 10 BB Rollouts 20 Russian twists 30 second plank *Rest as needed between sets...

3 Rounds: AMRAP 4:  Row for Calories On the 0:00: 15 Abmat Sit-Ups On Minute 1: 12 Abmat Sit-Ups On Minute 2: 9 AbMat Sit-Ups On Minute 3: 6 Abmat Sit-ups Rest 2 minutes Score = total calories   *Alternate WOD: 3 Rounds: 15-12-9-6 Sit ups 200m Run after each set Rest 2 minutes Score = time completed   Accessory work: 3-4 x Supersets of: 8-12 Bench Press 8-12...

E2M x 5 5 Deadlifts @ 70% or increase 2-5% from last week if you got 10 reps on your last set *Max reps, up to 10 on last set   :12 AMRAP 50m Farmers Carry 53/35 25m Walking lunge 25m Run 10 C&J 135/95   Accessory work: 3-4 x Supersets of: 8-10 BB Rollouts 8-10 Single leg...

For Time: 80-60-40-20: Double Unders 40-30-20-10: GHD Sit-Ups 20-15-10-5: Pull ups   Accessory work: 3-4 “Giant Sets”: 10 Bent Over DB Rows (each side) 10 Half Kneeling KB/DB Press (each side) 10 BB Curl 10 Lying BB Tricep extension *Rest as needed between sets   7pm Oly = Snatch...

E2M x 5 5 Back Squats @ 70% or increase 2-5% from last week if you got 10 reps on your last set *Max reps, up to 10 on last set   WOD: “KAREN” 150 Wall Ball 20/14   Accessory work: 3-4 “Compound sets”: 10 Banded BB Glute bridge/Hip Thrusts 10 Banded Clams (each side) 20 Banded...