478-222-4229

MONDAY

E2MOM BACK SQUAT
8 @ 55%
6@65%
4@75%
2@80%
2@85%
1@90
1@95%

5-7-9MIN AMRAP
2 MIN REST BTWN

5 SQUAT CLEANS 95/65
200MTR RUN
10 RING DIP
200 MTR RUN

TUESDAY

FORM
SNATCH
SNATCH SQUAT

4RDS -KB 55/35
20 KBS-A
20 GOBLET SQUATS
20 KB SNATCH (10 PER ARM)
200 MTR FARMERWALK

WEDNESDAY

E2MOM PUSH PRESS
8@55%
6@65%
4@75%
2@80%
2@85%
2X1 @90%

3-6-9-12-15-18-21
SPLIT JERK 95/65
BURPEE
BOX JUMP. 24/20

THURSDAY

4 ROUNDS
20 HOLLOW ROCK
20 FLUTTERS
20 SCISSORS
20 CANDLE STICK
ROW 500 MTRS

3 ROPE CLIMB
30 HRPU
40 SIT UPS
50 OHL LUNGE (TOTAL) 45/25
3 ROPE CLIMB

BUY OUT – 800 MTR RUN

FRIDAY
E90S – DEADLIFT
5X8 @ 60%

20MIN AMRAP
10 C2B
15 SUMO DL. 135/95
400 MTR RUN

519-800-5940

MONDAY

E2MOM BACK SQUAT
8 @55%
6@65%
4@75%
2@80%
2@85%
1@90%
1@95%

400MTR RUN
20 BACK SQUATS 135/105
20 B-FLY SIT UP
400 MTR RUN
15 FRONT SQUAT 135/105
15 B-FLY SIT UP
400 MTR RUN
10 OHS. 135/105
10 B-FLY SIT UP

TUESDAY

SKILLS

LADDER RUNS

15 MIN AMRAP
7 HRPU
9 BOX JUMP 24/20
ROW 20/18 CALS

WEDNESDAY

STRICT PRESS
8  @55%
6. @65%
4. @75
2. @85%
2X 1@90%

PUSH PRESS
8  @55%
6. @65%
4. @75
2. @85%
2X 1@90

800 MTR RUN
30 BURPEE OVER BAR
30 WALL BALL 20/14
30 KBS – A 55/35
30 OHL (TOTAL) 45/25
30 PULL UPS
800 MTR RUN

THURSDAY

4RDS
3 POWER SNATCH + 2 HANG SNATCH + 1 POWER SNATCH SQUAT
75/55
200 MTR RUN

FRIDAY

CLEAN MAX – 20MINS
WARM UP WITH REPS AND BUILD

EMOM – 12MINS
MIN 1 HSPU
MIN 2 CLUSTER 95/65
MIN 3 T2B

June 11th – June 15th 2018

MONDAY JUNE 11TH

E2MOM BACK SQUATS
8 @ 55%
6 @65%
4 @70%
2 @75%
2 @80%
1 @85%

20MIN AMRAP

200MTR RUN
10 HSPU
30 THRUSTERS 95/65
50 DU /100 SINGLE

TUESDAY JUNE 12TH

FOR TIME
25 OHL 45/25
20 PULL UPS
25 BOX JUMP (24/20″)
20 PULL UPS
25 RING DIPS
20 PULL UPS
25 WALL BALLS
20 PULL UPS

BUY. OUT: 800 MTR RUN

WEDNESDAY JUNE 13TH
E90S STRICT PRESS
1X5 65%
1X5 75%
1X5 85%

E90S PUSH PRESS
3X3 65%
2X3 75%
1X3 85%

5 RDS
20 DEADLIFT 185/135
20 K2E
20 SLAM BALL 20/15

THURSDAY JUNE 14TH

START WITH 400 MTRS….

3 RDS
10 T2B
20 GOBLET SQUATS 55/35
30 DB SNATCH 30/20 (TOTAL)

*** RUN 400 MTRS EVERY 4 MINUTES.
(0 4 8 12 16 ETC)

PICK UP REPS WHERE YOU LEFT OFF.
WHEN ALL REPS IN 3 RDS ARE COMPLETE…WOD IS COMPLETE.

FRIDAY JUNE 15TH

E2MOM CLEANS
8 55%
6 65%
4 75%
2 80%
2 85%
1 90%
1 95%

BUY IN: ROW 1000MTRS

30-20-10
CLEAN & JERK
B-FLY SIT UP

BUY OUT: ROW 2000 MTRS

May 7th -11th 2018

Wed.  May 9th 2018

E90S PUSH PRESS
5X8 @ 65%

3×12 BENCH PRESS

3MIN – 5 MIN – 7MIN
1 MIN REST

10 BOX STEP UP WITH BB 65/45 (24/20) 5 PER LEG
10 KBS R – SINGLE ARM (10 EACH) (55/35)
10 B-FLY SIT UP

THURSDAY, MAY 10TH

STRETCHING

SKILLS
HS HOLD
HS WALK

12MINS
5-10-15-20-25…
SNATCH. 95/65
RING DIPS

FRIDAY, MAY 11TH

E2MOM CLEAN & HANG CLEAN
5X8 @ 55-65%

OBSTACLE COURSE…. 20MIN CAP

100 AIR SQUATS – WHILE WAITING TURN

25MTR SUICIDE SPRINT
15 KBSA 55/35
10 TIRE JUMPS
20 PUSH UPS
200MTR RUN
15 WALL BALLS. 20/14
25MTR BEAR CRAWL
3 ROPE CLIMBS