“Macho Man” Complex E2MOM x 5 Sets:
3 Power Cleans
3 Front Squats
3 Jerks
High Box Step-downs 4x5e
BB Rollouts 4×7-10
For Time: (8’ Cap)
12 Box Jumps (30/24”)
16 DB Renegade Rows (40/25#)
20 DB Ground to OH (40/25#)
16 DB Renegade Rows
12 …
Split Jerk 3×2, 4×1
BB RDL 12, 9, 6
SA KB Z-Press 3×6-12e
Partner WOD
15’ AMRAP:
10 Cal Row
10 KB Swings (24/16kg)
10 V-ups
(1 Partner works, 1 partner rests, alternating each round.)
Score = Total Rounds + Reps
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Power Clean EMOM
3:00 EMOM: 3 Power Cleans (Light)
Rest 1:00
3:00 EMOM: 2 Power Cleans (Moderate)
Rest 1:00
3:00 EMOM: 1 Power Clean (Heavy)
3’ on/1’ off x 3 Rounds:
AMRAP
1, 2, 3, 4, 5… (+1 each round)
Pull-up
Front Squat (50/35kg)
Burpee over …
16’ Rotating EMOM
1. 6-10 Ring Dips (or Ring Push-ups)
2. 12 Goblet Cossack Squat Shifts (6e)
3. 12 MB Punch Slams
4. 12 MB Skater Bounds
6’ AMRAP
10 SA KB Snatch (24/16kg)
20 Ab Mat Sit-ups
30 Double-Unders …
15’ Build to Deadlift 1RM
(Any stance)
Archer Ring Rows 4x5e
Band Pallof Hold 3×20”/Side
For Time: (8’ Cap)
10-8-6-4-2
DB Renegade Rows (Total)
DB Cleans
DB Front Rack Lunges (Total)
Rx = 40/25#
Rx+ = 50/35#
Time to beat: 3:03 Rx (Brian Barnes)
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Turkish Get-up
2x2e (Light-Moderate)
3x1e (Heavy)
3’ on/2’ off x 3 Rounds:
AMRAP
3 Push Presses (50/35kg)
6 Toes to Bar
9 Box Jumps (24/20”)
(Pick up where you left off.)
Score = Total Rounds + Reps
Midline Stability – 3 Sets
12e Side Plank Leg …
15’ Build to Snatch 1RM
(Score for today)
Back Squat “Wheel” 9×3 E2MOM (Last 3-4 Sets @ ~80% 1RM)
1. Max Reps Strict Pull-ups
2. 5-10 Dive-Bomber Push-ups
3. Rest
(1 set of back squat + 1 set of an accessory …
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Power Clean & Jerk 2×3+3, 2×2+2, 2×1+1
Split Squat 2x6e, 2x4e
False-Grip Ring Rows 4×8-12
3’ On/2’ Off x 3 Rounds:
AMRAP
5 Deadlifts (80/55kg)
7 Wall Balls (20/14#)
9 Deload Push-ups
SA KB Complex – 10’ EMOM
3 Swings
3 High Pulls
3 Snatches
(Switch hands after each minute)
“Sleigh Ride”
4’ on/2’ off x 2 Rounds:
AMRAP
10 Push-ups
15 Ab Mat Sit-ups
20yd Sled Push (25/10kg)
(10yd out/10yd back)
Rest 4’
4’ on/2’ off x 2 Rounds:
AMRAP
5 …
Deadlift (Any stance) 2×4, 2×3, 2×2
Rower Pike-ups (or Knee Tucks) 3×10-15
Rower Hamstring Curls 3×10-15
“Stocking Stuffer”
4’ On/2’ Off/4’ On
AMRAP
10 Row Cals
10 Burpees to Target (Pull-up Bar)
Score = Total Rounds + Reps (pick up where …
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