21min Alt EMOM
- 5 x Barbell Floor Press (Heavy)
- 25m Kettlebell Farmer Carrier (Heavy)
- 10 x Ball Squats (Heavy)
10 Min AMRAP
3, 6, 9, 12, ….
- Front Rack Lunges (75 / 55)
- Bar Facing Burpees
5 min rest
10 min AMRAP
3, 6, 9
- Squat Clean and Jerk (125/75)
- 50′ Shuttle Run
Metcon
15 min AMRAP
- 3 Thrusters (95/65)
- 3 Toes-to-bar
- 6 Thrusters
- 6 Toes-to-Bar
- 9 Thrusters
- 9 Toes-to-Bar
- etc…..
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
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)
8 min Warm-Up
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)
8 min Warm-Up
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