Barbell

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

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

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

Tags:

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)

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

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

Tags:

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)

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

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

Tags:

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