E7MOM x 6

Set 1, 3, 5:
- 300m Run
- 5 C&J @65kg
- 300m Run
- 5 C&J @65kg

Set 2, 4, 6:
- 1000m Row
- 30 Wall balls

Accessories

A) 3-4x Superset

• 15-20 Banded GHD Hip Ext.
• 15-20 Ring Push Up

*rest 2min between rounds

B) 3-4x Superset
- 45-60s SB Bearhug Hold
- 10-15 Ring Row (jalat korotettu)

*rest 2min between rounds

10 rounds

10kcal eco bike
5+5 alternate DB snatch 15 kg
15 alternate v-ups
30sec plank

3x3 @ 120kg

1x6 @ 100kg

Romanian Deadlift 3x6 @ 80kg

For 15 minutes

• 5 thrusters
• 10 toes-to-bars

• 15 burpees

• ♀ 115 lb

• ♂ 165 lb

3 Rounds for time


15-10-5 SB cleans @ 70/45kg
30-20-10 (cal) SkiErg

Time cap. 12:00

– Rest 8:00 before workout B –

3 Rounds for time

10 Shuttle runs, (7.62m+7.62m), each round
21 – 15 – 9
SB squats @ 70/45kg
Chest-to-bar pull-ups

Time cap. 15:00

Overview. Two sandbag focused workouts today. The intent on Part A is to chip away on the bag with fast(ish) singles, then see how hard you can push the SkiErg (and recover for the bag). Don’t underestimate the shuttle runs in part B. Can you keep the SB squats and chest-to-bars unbroken?
Strategy (A). Chip away on the sandbag as steady singles (e.g. go every 8-seconds). Pace the 1st SkiErg a bit so you can push through the 10 SB cleans. Once you’re through those you can start to pick up the pace (if possible).
Strategy (B). Steady on the shuttle runs, they’ll take around a minute, pushing them faster won’t save you a meaningful amount of time for the cost. The SB squats are done with SB on the shoulder (NOT bearhug). Take a moment to get a good position before starting your sets. This will allow you to move faster and ultimately minimise time under tension. You can break the chest-to-bars up to 2-3 sets as this will help you stay under control so that you can keep up the pace on the shuttle runs and SB squats.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)
Debrief.
– How was your pacing in each workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → lighter SB → If no SB or D-ball: Power cleans @ 70/47.5kg, lighter if needed.
SkiErg → BikeErg or Air bike for same calories
SB squats → Lighter SB → If no SB or D-ball: Front squats @ 70/47.5kg, lighter if needed.
Chest-to-bar pull-ups → reduce reps (15-12-9) → Pull-ups → Jumping pull-ups

EMOM 24 (0:40 work / 0:20 rest)

1) 6-8 KB Hang clean and jerks*
2) 5-10 Bar muscle-ups
3) 12-20 Wall balls @ 14/9kg
4) 6-8 Burpee get overs, 48″
5) 20m Sled push**
6) Rest***

• Weight options. 2 x 32/24kg, 2 x 24/16kg, 2 x 16/12kg, these should be heavy sets ** Sled weight. Challenging weight you can complete in 40-seconds or so (Friction varies so much based on your sled and the surface that prescribing specific weights is not meaningful) *** Rest an additional minute if needed to maintain your movement quality / repetitions

For time:

12-9-6
squat clean @60/40kg
pull up

rest 3min

12-9-6
deadlift @100/70kg
pull up

Target under 10min, Time cap 15min with rest / scale weight @50/35 & 80/55kg

Front squat

4x3 (4s pause bottom of squat)

E3MOM / 1-2 RIR