Warm up

3 rounds:

10 no-push-up burpees

10 scap pushups / scap HSPU

10 band pull-aparts

Time cap 7 min

BTN shoulder press and DB bench press

4 supersets:

6 behind the neck shoulder presses

Max effort DB bench presses

Start around 60%or use last week to set your starting weight on the shoulder press and build up to a heavy set of 6. Focus on maintaining a strong midline on each set/rep.

Use the heaviest DB weight you were able to carry out the tempo DB bench presses in the first half of the cycle. This should be about 25% of your bench press 1RM in each hand. Each set is to FAILURE. Goal is 20+ reps on the first set.

Your goal is to beat your top 4 set scores from last week (last week had 4 sets).

Time cap: 16 min

Conditioning

On a continuous running clock:

2022 EVF Games WOD 1 (Rx and scaled):

At 0:00, for time: 500m/400m row

At 4:00, for time: 500m/400m row

—

2022 EVF Games WOD 2:

At 8:00 until 22:00 (14 min cap):

Rx:

4 rounds for time:

40 double unders

40 alternating DB snatches 50/35 lbs

Scaled:

40 single unders

40 alternating DB snatches 35/25 lbs

Score for WOD 1: total time across both row intervals – be sure to set up the rower screen for a 500m/400m time trial. Ask your coach if you don’t know how to do this.

Score for WOD 2: time or reps completed.

EVF360

Part A

4 sets:

12 double DB Arnold shoulder presses

Max effort DB bench presses 50/35 lbs

Start light on the Arnold shoulder presses, these are large sets. The DB max sets are to failure. Adjust the weight to achieve between 20-30 reps on the first set.

Time cap: 16 min

Part B

On a continuous running clock:

2022 EVF Games WOD 1 (Rx and scaled):

At 0:00, for time: 500m/400m row

At 4:00, for time: 500m/400m row

—

2022 EVF Games WOD 2:

At 8:00 until 22:00 (14 min cap):

Rx:

4 rounds for time:

40 double unders

40 alternating DB snatches 50/35 lbs

Scaled:

40 single unders

40 alternating DB snatches 35/25 lbs

Score for WOD 1: total time across both row intervals – be sure to set up the rower screen for a 500m/400m time trial. Ask your coach if you don’t know how to do this.

Score for WOD 2: time or reps completed.