3 rd Warm-Up
- 2 x 1 inchworm + 2 shoulder tap push-ups
- 6 lunges
- 2 toes-to-bar
- 100m jog
3 Rounds for Time
- 800m Run
- 8 toes-to-bar
- 30 lunges
100 Sit-ups
3 rd Warm-Up
- 2 x 1 inchworm + 2 shoulder tap push-ups
- 10 Air Squats
- 5 KB Swings (warm-up weights)
Strengths
- 10 Turkish Get-Ups (35/25)
- 20 KB Pull Through – Push-ups
12 Minute (U Go, I Go)
- 2 Toes-to-bar
- 3 KB Swings (70/53)
- 5 Ski Erg Cal
100 Sit-up Finishers
5 min Warm-Up
10 min Alt EMOM
- odd minutes: 10 burpees
- even minutes: 8 burpees
Deadlifts
- 2 x 5
- 1 x 5
- 1 x 3
- 1 x 2
- 1 x 5 (Workset)
AB Finisher ALT EMOM for a minimum of 10 minutes
10-Min EMOM
- Odd Min: 10 Burpees
- Even Min: 5 Burpees
5-min Rest
21 – 15 – 9 For time (10 min Cap)
- Wall Ball (20/14)
- Push-Ups
- Pull-ups
Finisher
- 20 heavy Ball Over Shoulder (100/80)
- 40 Toe-to-Bar
Break up as you wish.
36 Minutes Zone 2
- C2 or Assault Bike
- Every 3 minutes – 6 toes-to-bar
10-minute Set-up/Warm-Up
8 Minute AMRAP (U go, I go)
- 1 x KB Clean and Jerk (53s/35s)
- 3 x Burpees
- 6 x Toes-to-Bar
2 Minutes Rest
8 Minute AMRAP (U go, I go)
- 1 x KB Farmers Carry Down and Back
- 3 x KB Thrusters
- 6 x KB Lunges
2 Minutes Rest
8 Minute AMRAP (U go, I go)
- 1 shuttle run Down and Back
- 3 KB Front Squats (53s/35s)
- 6 KB Push-ups
10 – min Warm-up
ALT E2MOM for 20 Min
- 2:00 min Air Runner
- 2:00 min
- 5 Toes-to-bar
- 10 Sit-ups
- 15 Air Squats
- Rest
5 min Set-up/warm-up
15 minute Strength
- Establish a heavy Clean and Jerk
5-minute change over
Every 2 minutes for 20 minutes
- 50m Run
- 2 Hang Power Cleans (115/80)
- 3 Push Jerks
- 4 Toes-to-Bar
- 5 Push-ups
10 min Set-up/warm-up
Deadlift
- 2 x 5
- 1 x 5
- 1 x 3
- 1 x 3
- 1 x 2
- 1 x 3
5 x 12
- Seated Rows
- Reverse Hypers
5 x 12
10 min Set-up/warm-up
10 Rounds of E1.5MOM
- 1 x Snatch (140/95)
- 5 x Toes-To-Bar or 10 Sit-ups
10 Rounds For Time
- 1 x 25m Med-Ball Bear Hug Carries (80/50)
- 8 x Med-Ball Shoulder-to-Overhead
- 20 x Single Unders Jump Rope or Plate Jumps