E-2-MOM: 30 Minutes
Minute 0- 25/18 cal row
Minute 2- 300m sprint
Minute 4- 10-15 weighted strict chinups + 10-15 weighted push-ups
Repeat cycle 5 times through, totaling 30 minutes.
* 300m run can be run as a 300m shuttle, going down to the wall and back to the power room door 3 times; or 1.5 times around the building.
** for chinups and push-ups, use heaviest possible weight. This can be your body weight if that’s difficult for you, holding a med ball with your legs, placing a Plate on the back of your shoulders, whatever you can do to maximize the effectiveness of your reps
21-18-15-12-9-6-3 reps for time of:
Men use 95 lb.
Women use 65 lb.
Record your best Deadlift 1 Rep Max lift.
3×10 Squat GM
30ft KB/DB Oh walking lunge Rt side
30ft KB/DB oh walking lunge Lt side
50 V ups
Conditioning- 6 RFT
25 Burpees to a target
Skill: 15 mins For Quality- 1 power Snatch+1 hang squat Snatch
30 air squat
20 Kb swings 53/35
Record your best Bench Press 1 Rep Max lift.
5-3-5-3-5-3 clapping push ups
5 Wide Grip Pull ups between each set
100 bandy rows
100 mc hammer curls
100 DB shrugs
(choose a weight for the 100s that you don’t break until after 20 reps minimum)
STRENGTH- 5-4-3-2-1 strict Press ( start at 70% of 1rm)
5 thrusters 95/65
7 Hang Power Clean 95/65
10 SDHP 95/65
Skill Test: 3 min max Double Unders
Short rest, then…
Chest to bar pull up
Box jump 30/24
Ghd sit up or ab mat sit up
Testing WEEK!! Time to Test those lifts! If you are newer to power , what a great time to see where your at If you have been with us for awhile… Time to cash in on those Gainz!
** Please make sure that you have a spotter on hand at all times, especially if you are not in the regular class hour. THIS IS EXTREMELY IMPORTANT – better safe than sorry.
1RM Back Squat
2-1-2-1-2-1-2-1 Seated box jumps
2= lower box 1= higher box
**between rounds perform 30ft burpee broad jump
3×10 reverse Hypers
50 weighted sit ups
Complete as many rounds and reps as possible in 13 minutes of:
55 wall-ball shots
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target