A) E3MOM x 15 min Deadlift
Set 1 – 10 reps @ 50%
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8 reps @ 70%
Set 5 – 6 reps @ 80%
B) EMOM x 12-14 min
E: 12/9 cal row
O: 6 NPU burpee bag to shoulder 60/30
*Want a challenge? Up your calorie count to 15/12
A) E2MOM x 10 min – Front squat
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90-90+%
Set 6: 3 reps @ 85%
R2-3M then…
Set 7: 5 reps @ as heavy as possible
B) For time:
– Run 800m
– 20 pull-ups
– 30 front squats (155/105, 135/95, 115/75, 95/65)
– 20 pull-ups
– Run 800m
A) Every 90 seconds x 12 min (8 sets)
– Power clean x 1 @ 80-95%
(rest exactly 10 sec between each rep)
*Heavier than 4/4
B) EMOM x 15-21 min
Min 1: 10-15 KB swings (70/53, 53/35)
Min 2: 4-6 burpee box jump overs (24/20”)
Min 3: 6-10 T2B
Pick a number in the range for each movement and try and stay on target for at least 15 minutes.
A) Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 walk out at 102-105%
*Set 7 – Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top the set should end)
B) 3 rounds not for time:
– hand over hand sled pull x 1 length of gym (heavy but fast)
– suitcase farmers carry x 1 length of gym/arm (heavy but fast)
– hanging L-hold or bent knee hold x 30 seconds (accumulate)
– 10-20 alternating pistols or pistol progressions
A) EMOM x 15 min (5 sets)
1: 5 bench press @ 20X1
2: 8-10 supine medball hamstring curls @ 21X1
3: 5-10 strict supinated chest to bar pull-ups
*Increase weight on bench press and end on a heavy 5.
B) For time:
– 1000/800 meter row
– 20 hang power cleans (185/125, 155/105, 135/95, 115/75)
– 100 double unders (300 single unders)
C) 3 rounds not for time:
– 10-15 bent over DB row/arm
Rest as needed
A) “Last Man Standing”
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval). Pick a level:
Level 1
A) EMOM – 1 Muscle up
B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)
C) EMOM – 20 Wallballs (20/14)
D) EMOM – 10/8 Handstand push-ups
Level 2
A) EMOM – 12/9 Pull-ups
B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)
C) EMOM – 15 Wallballs (20/14)
D) EMOM – 6/4 Handstand push-ups
Level 3
A) EMOM – 8/6 Pull-ups
B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)
C) EMOM – 10 Wallballs (20/14)
D) EMOM – 12/9 perfect push-ups
B) 3 sets:
500m row for time; R3M
A) E90S x 12 min
– 1 push press + 1 push jerk + 2 split jerk
B) EMOM x 15-21 min
1: 12 KB swings (70/53, 53/35)
2: 10 Push press (115/75, 95/65, 75/45)
3: 40 Double unders
A) E2MOM x 12 min (6 sets)
– Power clean cluster 1.1 @ 80-90%
(rest exactly 10 sec between each rep)
*Heavier than 3/28
B) 3 rounds for time:
– 400m run
– 12 Deadlifts (225/155, 185/115, 135/95)
– 15 Box jumps – SD (24/20”)