Back

10-min Warm-Up

• Run

You pick the pace or intervals.
If you do intervals, stay in motion by jogging or walking during the recovery periods.

Squat

Thoracic Development (Overhead Position)

• 5 x 5 Bottom Up Overhead Squats (Pick a weight that is easy to control)

Front Squat

• 2 x 5 Bar Only
• 1 x 5
• 1 x 3
• 1 x 2
• 5 x 3 Workset

5 Rds Back Strengthing

• 12 x Reverse Hyper (50% of Max Back Squat)
• 12 x Seated Cable Row (As heavy as you can go and complete the set)

Strength

• Bench Press 3 x 5 @ 50%. 1RM
• Squat 3 x 5 @ 50% 1RM

Superset

Conditioning

18 MIN E3MOM

• 5 Clean and Jerks (135/95)
• 10 Toes-to-bar

Gymnastics

• 100+ Toes-to-bar throughout the workout

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 6 x Glute Bridges (315/225)
• 12 x Hip Flexor Lifts (6ea. leg)
• 6 x GHD Back Extensions (weighted)
• 6 x Handstand push-ups

3 Rounds Alt E2MOM

• 6 x Reverse Hyper (150+/100)
• 6 x Bench Press. (75% of 1RM)
• 6 x Hamstring curls
• 6 x Tricep Pull-downs

10-min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

• 6 x Deadlifts. (75% of 1 RM)
• 15 x Toes-to-bar
• 1:00min Trap Bar Carrier (195/125)
• 12 x Weighted Back Racked Lunges (95/65)
• 15 x Toes-to-bar
• 6 x Squats (75% of 1RM)

Tabata Warm-Up

• Y.T.W. Shoulder Prehap
• Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

• 6 x Barbell Bent-Over Rows (185/ 125)
• 6 x Dips (weighted)
• 6 x Barbell Snatch-Grip High-Pulls (185 / 125)
• 15 x Toes-to-bar
• 6 x Barbell Press (75% of 1RM)
• 45ft Sled Pull (275lb / 135lb)

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 9 x Glute Bridges (275/185)
• 18 x Hip Flexor Lifts (12ea. leg)
• 9 x GHD Back Extensions (weighted)
• 9 x Handstand push-ups

3 Rounds Alt E2MOM

• 9 x Reverse Hyper
• 9 x Bench Press. (65% of 1RM)
• 9 x Hamstring curls
• 9 x Close Grip Incline Presses

10-min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

• 9 x Deadlifts. (65% of 1 RM)
• 18 x Med Ball Slams (50/30)
• 1:00min Trap Bar Carrier (195/125)
• 18 x Weight Box Step-Ups (70/50)
• 9 x Squats (50% of 1RM)
• 9 x GHD Sit-ups (weighted)

Tabata Warm-Up

• Y.T.W. Shoulder Prehap
• Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

• 9 x Barbell Bent-Over Rows (155/ 105)
• 9 x Dips
• 9 x Barbell Snatch-Grip High-Pulls (155 / 105
• 9 x Strict Chest-to-Bar Pull-Ups
• 9 x Barbell Press (65% of 1RM)
• 45ft Sled Pull (205lb / 135lb)

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 12 x Glute Bridges (205/155)
• 24 x Hip Flexor Lifts (12ea. leg)
• 12 x GHD Back Extensions (weighted)
• 12 x plyometric push-ups

3 Rounds Alt E2MOM

• 12 x Reverse Hyper
• 12 x Bench Press. (50% of 1RM)
• 12 x Hamstring curls
• 12 x leg extension

10-min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

• 12 x Deadlifts. (50% of 1 RM)
• 24 x Med Ball Side Throws (20/14)
• 1:00min Sled Push (195/125)
• 24 x Weight Lunges (30/20)
• 12 x Squats (50% of 1RM)
• 15 x GHD Sit-ups