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...

5 Rounds: 1 minute of max Double unders 1 minute Rest *Double under practice with built in rest   ~ 5 minutes Rest   2 Rounds for time: 400m Run 25 Pull ups 400m Run 50 Sit ups   Accessory work: 3-4 x Supersets of: 8-12 Bench Press 8-12 BB/Pendley Row   7pm Oly = C&J...

*Nothing difficult; just mental.  Stay moving and push through each 5 minute AMRAP. :5 AMRAP Burpees :2 Rest :5 AMRAP Walking Lunges :2 Rest :5 AMRAP Turkish Get ups 40/25 :2 Rest :5 AMRAP Calorie Row   Accessory work:   3-4 x Supersets of: 50m Farmers Carry 10-12 BB Curls...

E2M x 5 Half Kneeling KB Press 10L+10R *Stay on the light side, stay smooth and in control throughout For Time: 40 Box Jumps (Step downs) 20 Ring Dips 1 Rope Climb 30 Box Jumps 15 Ring Dips 2 Rope Climbs 20 Box Jumps 10 Ring Dips 3 Rope Climbs   Accessory work: Crossover Symmetry   7pm Oly: Snatch...