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Every 4 minutes for 4 rounds
- 15 Toes-to-Bar
- 10 Push-ups
- 5 power cleans (135 / 95)
Every 4 minutes for 3 rounds
Knee Strengthening
- 25 x Tibialis Raise
- 25 x FHL Calf Raise
- 25 x Tibialis Raise
- 25 x KOT Calf Raise (each leg)
- 25 x Patrick Step (each leg)
- 5 x 5 x ATG Split Squats
- 30 x Elephant Walk (each leg)
- 60 Second L-Sit (or some variation)
- 60 Second Couch Stretch (Each leg)
21 min E3MOM
- 9 KB Deadlift (35s / 25s)
- 7 KB Cleans
- 5 KB Push Press
- Recovery Assault Bike Pace
Front Squats
- 2 x 5 x 45/35 (warm-ups)
- 1 x 3 x 95 / 65
- 1 x 3 x 125 / 85
- 1 x 3 x 155 / 105
- 3 x 3 x 185 / 125
6 – 9 – 12 – 9 – 6 For Time
- Thrusters (75 / 55)
- Pull-ups or Ring Rows
- Burpees
Active Recovery
- Shoulder Prehab
- Knee Prehap
15 min
- Walking
- or C2 Bike at Recovery Pace
3,3,3,3,3, 3, 3, 3
- Back Squat (increasing weight)
- Broad Jumps
5 rounds for time
- 25m Double KB Back rack Walking Lunges (40lb / 25lb)
- 5 kb Squat Cleans
- 3 KB Push Press
3, 6, 9, 12, 15, 12, 9, 6, 3
- Assault Bike Cals
- Snatches (75/55)
- Dips