EMOM

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 15 x Glute Bridges (185/135)
• 30 x Air Lunges
• 15 x GHD Back Extensions

3 Rounds Alt E2MOM

• 15 x Reverse Hyper
• 15 x Bench Press. (47% of 1RM)
• 15 x Tricep Pull Downs

8min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Warm-up Lower Back

Strength

3 Rounds Alt E2MOM

• 15 x RDL. (50/30)
• 15 x Med Ball Under Hand Throws (20/14)
• 1:15min Sled Push (145/95)
• 30 x Alt High-Knee Box Step-Ups
• 15 x Squats (45% of 1RM)
• 15 x GHD Sit-ups

Recover bike with remaining time between rounds

Tabata Warm-Up

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

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

• 15 x DB Upright Rows
• 15 x DB Press
• 15 x Band Face Pulls
• 15 x DB Curls
• 1:15 min x Trap Bar Carry (95lb)
• 15 x DB Bench Press

Use 50% of 1RM divided by 2, or for simplicity, use 2 x 25-35/15-25 Dumbbells or Kettlebells

5 min Warm-up

• Shoulder

Strength

15 min Alt EMOM

• 8 – 10 Pull-ups
• Rest
• 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

• 400m Run
• 30 Wall Balls (20/14)
• 10 Burpees

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

12 min Cardio Interval

• 2 min Ski Erg
• 2 min Rest

Clean Warm-up

10 Min EMOM

• Warm Cleans to 80-85%

Conditioning

18 Min E3MOM

• :20 Max Assault Bike
• 1 x Power Clean (80- 85%)

5 min Warm-up

• Squat Therapy

Conditioning

12 Min ALT EMOM

• 12 cals x Ski Erg
• 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

• 5 Deadlifts
• 5 Hang Power Cleans
• 5 Front Squats
• 5 Push Press
• 5 Back Squats

5 min Warm-up

• Stretching

Strength

16 Min E2MOM

5, 5, 5, 3, 2 (3 x 8)

• Back Squats
• 5-8 GHD Sit-ups

Conditioning

For Time (20 minute Cap)

• 50 KB Swings (53/35)
• 800m Run / 2400m C2 Bike
• 50 KB Swings
• 800m Run
• 50 KB Swings

Tabata Warm-up

• L-Sits
• Handstand Kick-Ups
• Light KB Shoulder Presses
• Hollow-Bodies

Skill Develoment

10 Min EMOM

• Max Free Standing Hand Stand

Conditioning

18 min ALT EMOM

• 6 – 8 x Toes-To-Bar
• 6 – 8 x Dips
• 1 x 45ft Body Weight Sled Pull

10 min Warm-up

• Running Warm-Up

10 Min E2MOM

• 100m Sprint

Conditioning

25min AMRAP

• 30/24 Cal Row
• 20/16 Cal AB
• 15 Burpees

8 min Warm-up

• Squat Therapy
• Shoulder Warm-up

Strength

15 Min E90S

• Rounds 1 – 5
  • Warm Up to a 80-85% Snatch
• Rounds 6 – 10
  • 2 x Snatch @ working weight (80-85% 1RM)

5 min Rest / Transition

Conditioning

18 min ALT EMOM

• 6 – 8 x Thrusters (95/65)
• 6 – 8 x Pull-ups