OriginFitness

Welcome to our page of FREE daily Functional Fitness Programming, simply check in everyday to see what's in store!

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Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

3 min light Assault Bike

3 Sets

10 Walkouts
10 KB Deadlifts
10 Tempo Prone GHD's (3131)

A.

Deadlift

4 x 5
1 x 5+
At max weight from last week
Rest as needed between sets
Focus on great

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

40 Cal Assault Bike
40 Air Squats
30 Cal Row
30 Press Ups
20 Cal Ski
20 KB Swings
10 Burpees
10 Pull-ups

WARM UP

2 rounds

10 PVC Passovers
3 Wall Walks
5 Strict Pull Ups
10 Push Ups
30sec hollow

A.

Strict Pull Ups

Complete 40 reps for time, but focus on quality

B.

Push Press/ Jerk Complex

WARM UP

4 Sets:

10 Cal Bike
5 Muscle Cleans
5 Full Grip Front Squats
5 Hang Power Cleans
5 Full Grip Front Squats

A.

Every 3 Mins For 18 Mins:

1 Clean Pull
1 Power Clean
1 Clean
1 Front Squat

All

Warm UP

3 sets of:

12 Cal Ski
12 Cossack Squats
10m OH Duck Walk (Use Empty Bar In Snatch Grip

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind th

A.

21 min AMRAP

Max Distance Row
Every 3 minutes complete 10 HSPU + 15 Pull Ups. (Start at min 0 with the HSPU)

B.

21 min AMRAP

Max Distance Assault Bike
Every 3 minutes complete 10 Ring Push Ups

WARM UP

2 mins of Skipping or DU

3 Sets (with an empty bar - drop to a PVC Pipe for Scotts Press if needed)

10 PVC Passovers
3 Wall Walks
5 Overhead Squats (3s eccentric, 3s pause in the bottom pos

A:

Assault Bike

5 rounds
2000m per round
Aim to keep rpm consistent throughout
1-2 mins recovery inbetween each round

A.

4 Sets:

Bench Press (5 x 5)
Max Unbroken Strict Pull Ups after each set
- Rest 90s Between Sets

B.

EMOM 8

5 Wall Walks

C.

20 min AMRAP

400/300m Ski Erg
20 DB Push Press (22.5/15kg

WARM UP

3 sets of:

15 cal Assault Bike
8 Thrusters (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Jerks

A.

Take 5-10 mins to build to working weight (8-9 RPE)

E3MOM 12

Warm UP

3 sets of:

2 Wall Walks (5s hold when in a handstand position on each rep)
20s Passive Hang
30m Overhead KB Walk (2 x 12/8kg)
15 Air Squats

3 sets of (with an empty barbell):

5 x Snatch Gri

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Band pull aparts
3 Wall walks

A.

Row 200/150 cals
With 5 HSPU every 2 mins

B.

30 min AMRAP

500m Run
50 Deadlifts (100/70kg)

WARM UP

400m Run

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At The Bottom

ACTIVE RECOVERY DAY

5 mins light Assault Bike to warm up.

A:

4 min AMRAP

Assault Bike Cals
60 sec rest

B:

4 min AMRAP

Ski Erg Cals
60 sec rest

C:

4 min AMRAP

Row Cals
60 sec rest

D:

800

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
Min 4- 40s Assault Bike

A.

4 Sets:

Bench Press
Max Ring Suppor

WARM UP

3 sets of:

15 cal Assault Bike
8 Thrusters (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Jerks

A.

Take 5-10 mins to build to working weight (7-8 RPE)

E2MOM 10

Warm UP

3 sets of:

5 Single Arm Half Kneeling DB Press (right)
5 Single Arm Half Kneeling DB Press (left)
300m Row
5 Box Jumps, Step Down

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x S

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Band pull aparts
30 second active hollow hold

A.

6 rounds

50 Double-Unders (or 100 singles)
10m Handstand Walk

Rest 2 mins

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At Th

ACTIVE RECOVERY DAY

Rowing Pyramid

500m @ 2.00/2.10 per 500m

400m @ 1.55/2.00 per 500m

300m @ 1.50/1.55per 500m

200m @ 1.45/1.50 per 500m

100m @ Max effort

200m @ 1.45/1.50 per 500m

300m @ 1.50/1.55

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
Min 4- 40s Assault Bike

A.

4 Sets:

Bench Press
Max Ring Suppor

WARM UP

3 sets of:

200m Row
6 Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Jerks

A.

Take 5-10 mins to build to heavy complex weight.

E2MOM 16

Complex: 1 P

Warm UP

3 sets of:

5 Single Arm Half Kneeling DB Press (right)
5 Single Arm Half Kneeling DB Press (left)
300m Row
5 Box Jumps, Step Down

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x S

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At Th

ACTIVE RECOVERY DAY

40 min steady pace Assault Bike keeping 60/55 rpm throughout

Alternatively, a 40 min steady pace walk/jog.

ACTIVE RECOVERY DAY

40 min steady pace Assault Bike keeping 60/55 rpm throughout

Alternatively, a 40 min steady pace walk/jog.

WARM UP

AMRAP 10 (For Quality)

10 Front To Back Lunge Right
10 Front To Back Lunge Left
10 Strict T2B
10 Walkouts

A.

4 Sets:

10 Strict Pull-ups
Max Press-ups With A 3s Eccentric
Rest 60s
10 Strict

WARM UP

3 sets of:

200m Row
6 Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Thrusters

A.

Clean and Jerk
EMOM 12

2 Clean and Jerks @ 70%

B.

4 sets of:

A.

21 min AMRAP

Max Distance Row
Every 3 minutes complete 10 HSPU + 15 Pull Ups. (Start at min 0 with the HSPU)

B.

21 min AMRAP

Max Distance Assault Bike
Every 3 minutes complete 10 Ring Push Ups

WARM UP

2 mins of Skipping or DU

3 Sets (with an empty bar - drop to a PVC Pipe for Scotts Press if needed)

10 PVC Passovers
3 Wall Walks
5 Overhead Squats (3s eccentric, 3s pause in the bottom pos

A:

Assault Bike

5 rounds
2000m per round
Aim to keep rpm consistent throughout
1-2 mins recovery inbetween each round

A.

4 Sets:

Bench Press (5 x 5)
Max Unbroken Strict Pull Ups after each set
- Rest 90s Between Sets

B.

EMOM 8

5 Wall Walks

C.

20 min AMRAP

400/300m Ski Erg
20 DB Push Press (22.5/15kg

WARM UP

3 sets of:

12 Cal Ski
10 One & One Quarter Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

Warm UP

2 sets of:

400m Run
20 Duck Walk
400m Ski
20 Overhead Empty Barbell Duck Walk

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Pus

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Band pull aparts
30 second active hollow hold

A.

6 rounds

50 Double-Unders (or 100 singles)
10m Handstand Walk

Rest 2 mins

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At Th

ACTIVE RECOVERY DAY

Rowing Pyramid

500m @ 2.00/2.10 per 500m

400m @ 1.55/2.00 per 500m

300m @ 1.50/1.55per 500m

200m @ 1.45/1.50 per 500m

100m @ Max effort

200m @ 1.45/1.50 per 500m

300m @ 1.50/1.55

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
Min 4- 40s Assault Bike

A.

4 Sets:

Bench Press
Max Ring Suppor

WARM UP

3 sets of:

200m Row
6 Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Jerks

A.

Take 5-10 mins to build to heavy complex weight.

E2MOM 16

Complex: 1 P

Warm UP

3 sets of:

5 Single Arm Half Kneeling DB Press (right)
5 Single Arm Half Kneeling DB Press (left)
300m Row
5 Box Jumps, Step Down

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x S

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At Th

ACTIVE RECOVERY DAY

40 min steady pace Assault Bike keeping 60/55 rpm throughout

Alternatively, a 40 min steady pace walk/jog.

WARM UP

AMRAP 10 (For Quality)

10 Front To Back Lunge Right
10 Front To Back Lunge Left
10 Strict T2B
10 Walkouts

A.

4 Sets:

10 Strict Pull-ups
Max Press-ups With A 3s Eccentric
Rest 60s
10 Strict

WARM UP

3 sets of:

200m Row
6 Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Thrusters

A.

Clean and Jerk
EMOM 12

2 Clean and Jerks @ 70%

B.

4 sets of:

Warm UP

3 sets of:

10 PVC Passovers
250m SKI
10 OH Squats (Empty Bar)

3 sets of:

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Push Press
5 x Snatch Balance

A.

Snat

Warm up

EMOM 10:

Min 1- 40s Ski Erg
Min 2- Alternate The Following For 40s
- NPU Burpee
- Hollow Rocks
- Reverse Lunges
- Prisoner Squats
- Hand Release Push Ups

A.

EMOM 10:

Min 1 - 15/10 Cal Ski
Min 2

WARM UP

3 Sets:

200m Run
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
12 R. KB Swings

A.

Every 5 Min For 20 Mins:

400m Run
10 Deadlifts @ 120kg/80kg
15 Bar Facing Burp

WARM UP

EMOM 12

40s Bike
40s Air Squats
40s Row
40s Walking Lunges

A.

Every 8 Mins For 40 Mins:

50/40 Cal Bike
40/30 Cal Row

WARM UP

EMOM 12 (Rotate through Below)

30s DB Overhead Walking Lunge (Light DBs)
30s Passive Hang
30s Empty Bar OH Squat
200m Run

For Time:

2 Front Squats @ 100kg/70kg
200m Run
4 Front Squats @

WARM UP

4 Sets:

40s Assault Bike
3 Wall Walks
12 Band Pull Aparts
20s Passive Hang

A.

In 60s:

2 Cleans @ 80%
Max Bar Facing Burpees
- Rest 60s
- x 6 (12 Mins)

B.

5 Rounds:

5 Strict Pull-Ups
10 D

Warm UP

3 Sets:

20 Cal Ski
10 R. KBS
12 Cossack Squats

3 sets of (with an empty barbell):

5 x Snatch Grip Deadlift
5 x Muscle Snatch
5 x Snatch Grip Behind the Neck Push Press
5 x Snatch Balance

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

3 min light Assault Bike

3 Sets

10 Walkouts
10 KB Deadlifts
10 Tempo Prone GHD's (3131)

A.

Deadlift

4 x 5
1 x 5+
At max weight from last week
Rest as needed between sets
Focus on great

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

40 Cal Assault Bike
40 Air Squats
30 Cal Row
30 Press Ups
20 Cal Ski
20 KB Swings
10 Burpees
10 Pull-ups

WARM UP

2 rounds

10 PVC Passovers
3 Wall Walks
5 Strict Pull Ups
10 Push Ups
30sec hollow

A.

Strict Pull Ups

Complete 40 reps for time, but focus on quality

B.

Push Press/ Jerk Complex

WARM UP

4 Sets:

10 Cal Bike
5 Muscle Cleans
5 Full Grip Front Squats
5 Hang Power Cleans
5 Full Grip Front Squats

A.

Every 3 Mins For 18 Mins:

1 Clean Pull
1 Power Clean
1 Clean
1 Front Squat

All

Warm UP

3 sets of:

12 Cal Ski
12 Cossack Squats
10m OH Duck Walk (Use Empty Bar In Snatch Grip

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind th

A.

20 min AMRAP

Ascending ladder: 10 - 20 - 30 - 40 etc

Cal Row
Double DB Snatch (22.5/15kg)

Rest 2-3 mins

B.

20 min AMRAP

100m Run
10 TTB
200m Run
20 Russian KB Swings (32/24kg)
300m Run
30

WARM UP

500m Row

3 Sets

10 KB Swings
10m walking lunge
10 Tempo Deadlifts with a light bar (4132)
60s Rest

A.

Deadlift

5 x 5
Build to a heavy 5 and then repeat 5 sets at that weight
Rest as nee

WARM UP:

400m Run

THEN

EMOM 6

MIn 1- 40s Single Skips
Min 2- 40s Burpee
Min 3- 40s Ski

A:

AMRAP 40

400m Run
25 cal Ski
75 DU
20 Burpees

WARM UP

2 rounds

400m Run
10 Jump Squats
10 Pause Goblet Squats
10m Walking Lunge (with upper body rotation over leading leg)

A.

1 and 1/4 Front Squat (full grip)

3 x 8
Build to 3 rounds at the

WARM UP

2 rounds

500m row
10 KB SDHP
10 Goblet Squats

A.

Take 15 mins to build to a heavy triple Power Clean. Must be Touch and Go.

B.

6 sets

2 Strict Press + 4 Push Press + 6 Push Jerk (aim for

Warm UP

2 sets of:

400m Row
10 Squats Jumps

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Push Press
5 x Overhead Squat
5 x Snatch Bal

A.

5 mins on, 2 mins off for 42mins

5 Cleans at 75%
3 Front Squats (same weight as above)
20 TTB
Max Bike Cals for remainder of the 5 mins

WARM UP

3 Min Ski or Row

3 Sets (with empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At The B

WARM UP.

3 rounds

10m walking lunge
10 jump squats
10 NPU Burpees

A.

16 min AMRAP

50m Bodyweight Prowler Push
50m Bodyweight Prowler Pull
20 Burpees

B.

14 min AMRAP

2 Rope Climbs
14 OH Squat

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Assault Bike

A.

Deadlift:

4 x 7 at last weeks max weight
30 sec hollow rocks after each set
Rest as needed

B. WARM UP

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

A.

E3MOM for 18

1) 4 Front Squats + 1 Split Jerk
2) 20/15 Cal Assault Bi

Warm UP

2 sets of:

400m Row
10 Squats Jumps

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Push Press
5 x Overhead Squat
5 x Snatch Bal

Warm up

Build up to all 3 movements at max weight

A.

'LINDA'

10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1.5 bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)

Scale the weight as needed

WARM UP

3 Min Ski or Row

3 Sets (with empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At The B

WARM UP.

3 rounds

10m walking lunge
10 jump squats
10 NPU Burpees

A.

20 min AMRAP

30/20 cal bike
30/20 Pull Ups
30 SA ALT KB Snatch (24/16 KG KB)

2000m Row + 800m Run

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Assault Bike

A.

Deadlift:

3 x 8 at last weeks max weight
30 sec hollow rocks after each set
Rest as needed

B. WARM UP

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

A.

E3MOM for 21

1) 3 heavy single power cleans + 2 Front Squats
2) 20/15

Warm UP

2 sets of:

400m Row
10 Squats Jumps

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Push Press
5 x Overhead Squat
5 x Snatch Bal

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

8 min AMRAP

8 Ring MU
8 HSPU
8 Box Jumps

B.

8 min AMRAP

10 Russian Swings

WARM UP

3 Min Ski or Row

3 Sets (with empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At The B

WARM UP.

3 rounds

10m walking lunge
10 jump squats
10 NPU Burpees

A.

Every 4 mins for 24 (Scale the run if not making the cap)

50m Farmers Walk (2 x 32/24KG KB)
400m Run

3000m Ski

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Assault Bike

A.

Deadlift:

4 x 6 at heavier than last weeks max weight
30 sec hollow after each set
Rest as neede

WARM UP

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

A.

E2MOM for 20

1) 2 cleans + 2 front squats at last weeks max weight
2

Warm UP

2 sets of:

400m Row
10 Squats Jumps

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Push Press
5 x Overhead Squat
5 x Snatch Bal

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

E2MOM for 16

3 TNG Power Cleans

B.

5 rounds for time:

500m Run
50 NPU Burpe

WARM UP

3 Min Ski or Row

3 Sets (with empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At The B

400m Run

A.

24 - 21 - 18 - 15 - 12 - 9 - 6 - 3 :

Box Jumps
Devils Press (22.5/15KG)
TTB

300m Run after each round

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Assault Bike

A.

Deadlift:

5 x 6 at last weeks max weight
10 Hanging Leg Raises
Rest as needed

B.

4 rounds for

WARM UP

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

A.

1 Clean into 6 Front Squats

At last weeks max weight
Rest only 90sec

Warm UP

2 sets of:

400m Row
10 Squats Jumps

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Push Press
5 x Overhead Squat
5 x Snatch Bal

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

E2MOM for 16

Double Hang Clean (can be unbroken) + 8 DB Thrusters (2 x 22.5/1

WARM UP

3 Min Ski or Row

3 Sets (with empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At The B

400m Steady Row

A.

For Time:

1600m Row
150 Burpees
1 mile Run
50 Burpees

If you want to up the anti in this workout, try it with a weightvest

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Assault Bike

A.

Deadlift:

5 x 5 at last weeks max weight
15 Russian Swings after each set (32/24)
Rest as needed

WARM UP

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

A.

Dead Stop Front Squat

5 x 6 at last weeks max weight
Bar must 'rest'

Warm UP

2 sets of:

400m Row
10 Squats Jumps

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Push Press
5 x Overhead Squat
5 x Snatch Bal

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

For time:

10 cal Assault Bike
10 TTB
20 cal Assault Bike
20 TTB
30 cal Assa

WARM UP

3 Min Ski or Row

3 Sets (with empty bar or 2 light KB)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static

1000m Steady Row

A.

Max Assault Bike Cals in 42 mins

Every 3 mins complete 5 Bar MU or Pull Ups

Yes this will suck - but it's good for you!

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Assault Bike

A.

Deadlift:

Build to a heavy 6
Rest as required

B.

Deadlift:

Reduce the weight to 80% of above

WARM UP

3 sets of:

12 Cal Ski
10 One & One Quarter Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

Warm UP

2 sets of:

400m Run
20 Duck Walk
400m Ski
20 Overhead Empty Barbell Duck Walk

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Pus

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

10 min EMOM

5 pull ups + 10 Push Ups + 15 Air Squats

B.

10 rounds 'Double DT

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At Th

1000m Steady Row

A.

90 seconds on: 90 seconds off (3 mins per round)

For 45 mins (15 rounds)

Start Every 90 second with a 250/200m Row
Max Out the remaining time with:
1) Burpees
2) Pull

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Assault Bike

A.

Tempo Bench:

4 x 8 (3X01)
Into max Strict HSPU after each set
Rest 2 mins between sets

B. WARM UP

3 sets of:

12 Cal Ski
10 One & One Quarter Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

Warm UP

2 sets of:

400m Run
20 Duck Walk
400m Ski
20 Overhead Empty Barbell Duck Walk

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Pus

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Band pull aparts
30 second active hollow hold

A.

6 rounds

50 Double-Unders (or 100 singles)
10m Handstand Walk

Rest 2 mins

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At Th

3 Rounds:
200m Run
10 Air Squats
2 Wall Walks
20 DU
5 Walkouts

A.

Buy In:

300 DU
2000m Assault Bike
100 Cal Row

AMRAP 30

200m Run
21 Burpees
15 C2B Pull-Ups
9 HSPU

Buy Out:

100 Cal R

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Assault Bike

A.

Tempo Parallette Push Ups:

4 x 10 (3X01)
Keep great control throughout

B.

For time:

400m Run

WARM UP

3 sets of:

12 Cal Ski
10 One & One Quarter Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

Warm UP

3 sets of:

12 Cal Ski
12 Cossack Squats
10m OH Duck Walk (Use Empty Bar In Snatch Grip

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind th

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At Th

A

For Time:

1000m Row + 100 WallBalls (9/6) + 1000m Row

B

3 sets:

5 x 300m Row with 60 sec rest

(After 5 x 300m, rest 3 mins before set 2)

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
Min 4- 40s Assault Bike

A.

Bench Press:

In 12 Mins, Build To A

WARM UP

3 sets of:

12 Cal Ski
10 One & One Quarter Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

5 Muscle Snatch
5 Behind Neck Push Press
5 OH Squats
5 Snatch Balance
5 Low Hang Snatch
- * to be completed with an empty bar

A.

EMOM 10:

1 Sna

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At Th

ACTIVE RECOVERY DAY

60 Cal Assualt Bike

60 Cal Row

400m Run

40 Cal Assualt Bike

40 Cal Row

800m Run

20 Cal Assualt Bike

20 Cal Row

1200m Run

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
Min 4- 40s Assault Bike

A.

4 Sets:

Bench Press
Max Ring Suppor

WARM UP

3 sets of:

12 Cal Ski
10 One & One Quarter Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

5 Muscle Snatch
5 Behind Neck Push Press
5 OH Squats
5 Snatch Balance
5 Low Hang Snatch
- * to be completed with an empty bar

A.

EMOM 10:

1 Sna

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At Th

ACTIVE RECOVERY DAY

Rowing Pyramid

500m @ 2.00/2.10 per 500m

400m @ 1.55/2.00 per 500m

300m @ 1.50/1.55per 500m

200m @ 1.45/1.50 per 500m

100m @ Max effort

200m @ 1.45/1.50 per 500m

300m @ 1.50/1.55

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
Min 4- 40s Assault Bike

A.

4 Sets:

Bench Press
Max Ring Suppor

WARM UP

3 sets of:

12 Cal Ski
10 One & One Quarter Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

5 Muscle Snatch
5 Behind Neck Push Press
5 OH Squats
5 Snatch Balance
5 Low Hang Snatch
- * to be completed with an empty bar

A.

Hang Snatch + O

WARM UP.

AMRAP 10: For Quality With Increasing Effort

200m Run
45s Assault Bike
60s Row

A.

In 4 Mins, Complete:

20/18 Cal Row
400m Run
Max Cal Assault Bike (Make it hurt)
Rest 2 Mins

Complete 8 R

WARM UP

2 Sets:

300m Row
12 Ring Rows
12 Air Squats
6 Walk-outs
20m Overhead Duck Walk (20kg/15kg Barbell)

EMOM 12:

Min 1- 10 Cal Assault Bike + Max Burpees
Min 2- Rest

15-12-9-6

DB Thrust

WARM UP

2 mind Double Unders

3 Rounds:

100m Row
12 Hand Release Push Ups
12 Air Squats

A.

Bench Press

5 x 3 reps
- Build over the sets to find a heavy set of 3
- Straight into 10 HSPU after each se

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

5 Muscle Snatch
5 Behind Neck Push Press
5 OH Squats
5 Snatch Balance
5 Low Hang Snatch
- * to be completed with an empty bar

A.

Snatch + Hang

Warm up

EMOM 10:

- 100m Run
- 15 NPU Burpees
- 20m Walking Lunge

A.

1 mile run

'DT'

5 rounds
12 Deadlifts, 9 HPC, 6 STOH
70/45kg

1000m Row

For time:

21 - 15 - 9
Barbell Thrusters
Ba

WARM UP

3 min light Row

3 Sets

10 Wallballs
10 Empty Bar Deadlifts
10 Band Pull Aparts

A.

Tempo Deficit Deadlift

5 x 5
Standing on 1 x 20kg Bumper
(Starting from the top) 4X01
Use weight you l

WARM UP.

AMRAP 10: For Quality With Increasing Effort

200m Run
6 Walkouts
100 Single Skips

A.

AMRAP 30:

'Dirty 30'

30 Hang Power Snatch (50/35kg)
30 Box Walk Overs (2 x 22.5/15kg)
30 Cal Bike
3

WARM UP

2 Sets:

300m Row
12 Ring Rows
12 Air Squats
6 Walk-outs
20m Overhead Duck Walk (20kg/15kg Barbell)

Assault Bike:

Every 6 mins for 18 mins
Complete 50% of the Cals from last weeks max te

WARM UP

3 Min Single Skips

2 Rounds:

10 Cal Bike
3 Wall Walks
6 Scapula Pull-ups
12 Air Squats

A.

Bench Press

5 x 4 reps
- Build over the sets to find a heavy set of 4
- Straight into 15 diamond push

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

5 Muscle Snatch
5 Behind Neck Push Press
5 OH Squats
5 Snatch Balance
5 Low Hang Snatch
- * to be completed with an empty bar

A.

Snatch + OH Sq

A.

20 min AMRAP

Ascending ladder: 10 - 20 - 30 - 40 etc

Cal Row
Double DB Snatch (22.5/15kg)

Rest 2-3 mins

B.

20 min AMRAP

100m Run
10 TTB
200m Run
20 Russian KB Swings (32/24kg)
300m Run
30

WARM UP

3 min light Row

3 Sets

10 Wallballs
10 Empty Bar Deadlifts
10 Band Pull Aparts

A.

Deadlift

3 x 12
2 x 6
2 x 3
Rest as needed between sets
Focus on great form throughout, build weight e

WARM UP.

AMRAP 10: For Quality With Increasing Effort

200m Run
6 Walkouts
100 Single Skips

A.

AMRAP 40:

400m Run
25 Cal Ski
25 Burpees
75 DU

3 Sets:

25m Single Arm Farmers Walk (Right) (32kg/2

WARM UP

2 Sets:

300m Row
12 Ring Rows
12 Air Squats
6 Walk-outs
20m Overhead Duck Walk (20kg/15kg Barbell)

Assault Bike Test:

10 Min Max Cal

EMOM 12:

Min 1- 16 Cal Row
Min 2- 5 Pull-ups, 10

WARM UP

3 Min Single Skips

2 Rounds:

10 Cal Bike
3 Wall Walks
6 Scapula Pull-ups
12 Air Squats

A.

Bench Press

5 x 6 reps
- Build over the sets to find a heavy set of 5
- Rest 90s between sets

B. Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

5 Muscle Snatch
5 Behind Neck Push Press
5 OH Squats
5 Snatch Balance
5 Low Hang Snatch
- * to be completed with an empty bar

A.

Snatch + OH Squ

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

3 min light Row

3 Sets

10 Wallballs
10 Empty Bar Deadlifts
10 Band Pull Aparts

A.

Deadlift

3 x 10
2 x 5
1 x 3
Rest as needed between sets
Focus on great form throughout, build weight e

3 Rounds:
300m Row
10 Wall Squats
10m Walking Lunge
10 Russian Swings

Then build to working weight on the squats

A.

Every 6 mins for 30mins (Get all 3 movements done within the 6 mins

WARM UP

2 Sets:

200m Run
30s Passive Hang
12 Ring Rows
6 Wall Walks
12 Press Ups
30s Active Hang
200m Run

AMRAP 12:

6 Bar Muscle Ups
12 HSPU
18 Pistols

B.

For Time:

50-40-30-20-10

Cal Bike
- 15

WARM UP

Snatch Warm Up:

3 Sets:

6 Snatch Grip Deadlifts
6 Muscle Snatch
6 Behind The Neck Push Press
6 OH Squats
6 Snatch Balance
6 Hang Power Snatch

A.

Snatch + OH Squat

4 x 2+2 @ 50%

Snatch DL +

Warm UP

3 Sets:

20 Cal Bike
10 KB RDL
12 Cossack Squats
10m Duck Walk

A.

Back Squats

Paused Squats
3 x 3 @ 82.5% With 2s At The Bottom
3 x 3 @ 70%. Move With Speed
- Rest As Needed

B.

Handstand

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Band pull aparts
30 second active hollow hold

A.

6 rounds

50 Double-Unders (or 100 singles)
10m Handstand Walk

Rest 2 mins

WARM UP

3 Sets:

200m Run
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
12 Walking Lunges

A.

Deadlifts

10-8-6-4-2-4-6-8-10
Try to make the '4-6-8-10' Heavier on the way

3 Rounds:
200m Run
10 Air Squats
Empty Bar Deadlifts
20 DU
10 Reverse Lunges

A.

30 min AMRAP

20 Cal Assault Bike
30 SDHP (32/24kg KB)
40 Russian Swings (same weight used as SDHP)
50m P

WARM UP

2 Sets:

200m Run
30s Passive Hang
12 Ring Rows
6 Wall Walks
12 Press Ups
30s Active Hang
200m Run

3 Rounds For Time:

400m Run
10 BMU
9 Bar Facing Burpees

B.

2 Rounds For Time:

800m Run

WARM UP

Snatch Warm Up:

3 Sets:

6 Snatch Grip Deadlifts
6 Muscle Snatch
6 Behind The Neck Push Press
6 OH Squats
6 Snatch Balance
6 Hang Power Snatch

A.

Every 2 mins For 12 Mins:

1 Hang Power Snatc

Warm UP

3 Sets:

20 Cal Bike
10 KB RDL
12 Cossack Squats
10m Duck Walk

A.

Back Squats

Paused Squats
5 x 3 @ 80% With 2s At The Bottom

B.

Handstand Press Ups

EMOM 15

Min 1- 40% Reps + 10 Pull-ups

Warm up

EMOM 10:

Min 1- 40s Ski Erg
Min 2- Alternate The Following For 40s
- Walk Outs
- Active Hang
- Reverse Lunges
- Prisoner Squats
- Wall Walks

A.

For Time:

21 HSPU
5 Rope Climbs
15 HSPU
3 Rope Cli

WARM UP

3 Sets:

200m Run
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
12 Walking Lunges

A.

Deadlifts

10-8-6-4-2-1
Build each set
Rest as needed between each set

B.

3 Rounds:
200m Run
10 Air Squats
Empty Bar Deadlifts
20 DU
10 Reverse Lunges

A.

3 rounds for time

15 Deadlifts 100/70
400m Run
15 Bar Facing Burpees

B.

Ever 3 mins for 36

600/500m R

WARM UP

2 Sets:

300m Row
30s Passive Hang
12 Ring Rows
6 Wall Walks
12 Press Ups
30s Active Hang
300m Row

E2MOM 18

500/400m Row
20 KB Swings + 15 KB Thrusters (24/16kg KB)
90sec AMRAP SA DB Snat

WARM UP

Snatch Warm Up:

3 Sets:

6 Snatch Grip Deadlifts
6 Muscle Snatch
6 Behind The Neck Push Press
6 OH Squats
6 Snatch Balance
6 Hang Power Snatch

A.

Every 2 mins For 12 Mins:

1 Hang Power Snatc

Warm UP

3 Sets:

20 Cal Bike
10 KB RDL
12 Cossack Squats
10m Duck Walk

A.

Back Squats

6 x 2 @ 80% + 5kg
Rest 3 Mins Between Sets

B.

Handstand Press Ups

EMOM 12

Min 1- 55% Reps
Min 2- 30s Underha

Warm up

EMOM 10:

Min 1- 40s Ski Erg
Min 2- Alternate The Following For 40s
- Walk Outs
- Active Hang
- Reverse Lunges
- Prisoner Squats
- Wall Walks

A.

Every 4 Mins For 20 Mins:

1 Rope Climb
10 HSPU
15

WARM UP

3 Sets:

200m Run
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
12 Walking Lunges

A.

Deadlifts

Every 2 Mins For 16 Mins Perform 6 Deadlifts @ 82.5% + 6,6 Walking

3 Rounds:
200m Run
10 Air Squats
2 Wall Walks
20 DU
5 Walkouts

A.

Buy In:

300 DU
2000m Assault Bike
100 Cal Row

AMRAP 30

200m Run
21 Burpees
15 C2B Pull-Ups
9 HSPU

Buy Out:

100 Cal R

WARM UP

2 Sets:

300m Row
30s Passive Hang
12 Ring Rows
6 Wall Walks
12 Press Ups
30s Active Hang
300m Row

AMRAP 15

2-4-6-8-10...To A Max
Pull-Ups
HSPU
10 Cal Bike Between Each Set

C.

AMRAP 15

WARM UP

Snatch Warm Up:

3 Sets:

6 Snatch Grip Deadlifts
6 Muscle Snatch
6 Behind The Neck Push Press
6 OH Squats
6 Snatch Balance
6 Hang Power Snatch

A.

Every 2 mins For 12 Mins:

1 Hang Power Snatc

Warm UP

3 Sets:

20 Cal Bike
10 KB RDL
12 Cossack Squats
10m Duck Walk

A.

Back Squats

6 x 2 @ 80% + 2.5kg
Rest 3 Mins Between Sets

B.

Handstand Press Ups

Max Reps In 60s
- EMOM 12
- Min 1- 50% Reps

Warm up

EMOM 10:

Min 1- 40s Ski Erg
Min 2- Alternate The Following For 40s
- Walk Outs
- Active Hang
- Reverse Lunges
- Prisoner Squats
- Wall Walks

A.

For Time
- 500m Row
- 20 Strict HSPU
- 20 Kipping HSPU

WARM UP

3 Sets:

200m Run
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
12 Walking Lunges

A.

Deadlifts

Build To A Heavy Single In 10 Mins
- Every 90s For 12 Mins Perform

3 Rounds:
250m Row
10 Air Squats
2 Wall Walks
10 KB RDL
5 Walkouts

A.

For Time:
1000m Row
20 Wall Balls
10 HSPU
2500m Bike
20 R.KB Swings @ 16kg
10 Press Ups
800m Row
20 Wall Balls

WARM UP

2 Sets:

300m Row
30s Passive Hang
12 Ring Rows
6 Wall Walks
12 Press Ups
30s Active Hang
300m Row

5 Sets

In 3 Mins:
500m Row
Max Strict HSPU
Rest 2 Mins

B.

For Time:

30 Cal Bike
30 Pu

WARM UP

Snatch Warm Up:

3 Sets:

6 Snatch Grip Deadlifts
6 Muscle Snatch
6 Behind The Neck Push Press
6 OH Squats
6 Snatch Balance
6 Hang Power Snatch

A.

Every 90s For 12 Mins:

1 Hang Power Snatch @

Warm UP

3 Sets:

20 Cal Bike
10 KB RDL
12 Cossack Squats
10m Duck Walk

A.

Back Squats

6 x 2 @ 80%
Rest 3 Mins Between Sets

B.

Handstand Press Ups

2 Mins Max Strict HSPU
2 Mins Rest
90s Max Kippi

WARM UP

3 Sets:

200m Run
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
12 Walking Lunges

A.

Deadlifts

3 x 3 + 3 + 2
- One Set = 3 Reps, 10s Rest, 3 Reps, 10s Rest, 2 Rep

AMRAP 25
500m Run
5 burpees
10 press ups
15 air squats
( Add 5 reps to each exercise per round)

B.

AMRAP 15
9 Wall Walks
12 DB Deadlifts (2x 30/22.5)
15 Goblet Squats (32/24)

C.

In 2 mins:

WARM UP

3 Sets:

3 Back Squats (3211)
10m Walking Hamstring Sweep
10 Cossack Squats
10m Duck Walk
60s Rest

5 Sets

6 Back Squats @ aiming for heavier than last weeks @80%
10cal Assault Bike Sprint

WARM UP

4 Sets:

40s Assault Bike
3 Wall Walks
12 Muscle Cleans
20s Passive Hang

A.

Build to a heavy complex of: 1 Hang Power Clean + 1 Hang Clean + 2 Cleans (Must be unbroken)

Then;

Every 2mins fo

Warm UP

3 Sets:

20 Cal Ski
10 R. KBS
12 Cossack Squats

3 sets of (with an empty barbell):

5 x Snatch Grip Deadlift
5 x Muscle Snatch
5 x Snatch Grip Behind the Neck Push Press
5 x Snatch Balance

Warm up

EMOM 10:

Min 1- 40s Ski Erg
Min 2- Alternate The Following For 40s
- Walk Outs
- Active Hang
- Reverse Lunges
- Prisoner Squats
- Wall Walks

A.

EMOM 8
- Min 1- 40s Handstand Hold
- Min 2- 40s Chin

WARM UP

3 Sets:

200m Run
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
12 Walking Lunges

A.

Deadlifts

3 x 3 + 3 + 3
- One Set = 3 Reps, 10s Rest, 3 Reps, 10s Rest, 3 Rep

WARM UP

EMOM 12

40s Bike
40s Air Squats
40s Row
40s Walking Lunges

A.

Every 7 mins for 42 mins
30 cal Bike + 20 cal row + 10 BBJO

WARM UP

3 Sets:

3 Back Squats (3211)
10m Walking Hamstring Sweep
10 Cossack Squats
10m Duck Walk
60s Rest

5 Sets

6 Back Squats @ 80%
25m Prowler Sprint With 50% Bodyweight
Rest 3 Mins

B.

Barbel

WARM UP

4 Sets:

40s Assault Bike
3 Wall Walks
12 Muscle Cleans
20s Passive Hang

A.

Every 2:30 x 4:

5 Cleans (Not Tng) @ 85%

B.

EMOM 20

Min 1- 8 Pull-Ups
Min 2- 12 Burpees
Min 3- 10 Strict HSPU
M

Warm UP

3 Sets:

20 Cal Ski
10 R. KBS
12 Cossack Squats

3 sets of (with an empty barbell):

5 x Snatch Grip Deadlift
5 x Muscle Snatch
5 x Snatch Grip Behind the Neck Push Press
5 x Snatch Balance

Warm up

EMOM 10:

Min 1- 40s Ski Erg
Min 2- Alternate The Following For 40s
- Walk Outs
- Hollow Rocks
- Reverse Lunges
- Prisoner Squats
- Wall Walks

A.

EMOM 8
- Min 1- 8-10 Strict HSPU
- Min 2- 8-10 Stric

WARM UP

3 Sets:

200m Run
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
12 Walking Lunges

A.

EMOM 12:

Min 1- 6 Deadlifts @ 120kg/100kg
Min 2- 8 Box Over Burpees

B.

AMRA

WARM UP

EMOM 12

40s Bike
40s Air Squats
40s Row
40s Walking Lunges

A.

90 s on 90 s off for 18 mins
15/12 cal bike into max squat jumps

B.

2 mins on 2 mins off for 16 mins
300/250m Row into ma

WARM UP

EMOM 12 (Rotate through Below)

30s DB Overhead Walking Lunge (Light DBs)
30s Empty Bar Muscle Cleans
30s Empty Bar OH Squat
30s Assault Bike

Every 3 Mins For 18 Mins:

5 Front Squat @ 100

WARM UP

4 Sets:

40s Assault Bike
3 Wall Walks
12 Muscle Cleans
20s Passive Hang

A.

Every 2:30 x 4:

5 Cleans (Not Tng) @ 82.5%

B.

Underhand Grip Pull-ups

5 x 5
Add Weight If Possible

C.

AMRAP8:

Warm UP

3 Sets:

20 Cal Ski
10 R. KBS
12 Cossack Squats

3 sets of (with an empty barbell):

5 x Snatch Grip Deadlift
5 x Muscle Snatch
5 x Snatch Grip Behind the Neck Push Press
5 x Snatch Balance

Warm up

EMOM 10:

Min 1- 40s Ski Erg
Min 2- Alternate The Following For 40s
- NPU Burpee
- Hollow Rocks
- Reverse Lunges
- Prisoner Squats
- Hand Release Push Ups

A.

EMOM 10:

Min 1 - 15/10 Cal Ski
Min 2

WARM UP

3 Sets:

200m Run
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
12 R. KB Swings

A.

EMOM 12:

Min 1- 10 Deadlifts @ 100kg/70kg
Min 2- 10 Bar Facing Burpees

B.

For

WARM UP

EMOM 12

40s Bike
40s Air Squats
40s Row
40s Walking Lunges

A.

Every 8 Mins For 40 Mins:

50/40 Cal Bike
40/30 Cal Row

WARM UP

EMOM 12 (Rotate through Below)

30s DB Overhead Walking Lunge (Light DBs)
30s Passive Hang
30s Empty Bar OH Squat
200m Run

For Time:

2 Front Squats @ 100kg/70kg
200m Run
4 Front Squats @

WARM UP

4 Sets:

40s Assault Bike
3 Wall Walks
12 Band Pull Aparts
20s Passive Hang

A.

In 60s:

2 Cleans @ 80%
Max Bar Facing Burpees
- Rest 60s
- x 6 (12 Mins)

B.

5 Rounds:

5 Strict Pull-Ups
10 D

Warm UP

3 Sets:

20 Cal Ski
10 R. KBS
12 Cossack Squats

3 sets of (with an empty barbell):

5 x Snatch Grip Deadlift
5 x Muscle Snatch
5 x Snatch Grip Behind the Neck Push Press
5 x Snatch Balance

WARM UP

3 Sets:

200m Run
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
12 R. KB Swings

A.

Every 5 Min For 20 Mins:

400m Run
10 Deadlifts @ 120kg/80kg
15 Bar Facing Burp

WARM UP

AMRAP 10 (For Quality)

10 Cal Ski
6 Scapula Pull-ups + 10 Press Ups
10 Cal Bike
12 DB Walking Lunges + 8 DB Thrusters (Light)

A.

Every 4 Mins For 24 Mins:

60/45 Cal Row
- Aim To Get Each Ro

WARM UP

EMOM 12 (Rotate through Below)

30s Handstand Hold
30s DB Overhead Walking Lunge (Light DBs)
30s Passive Hang
40s Assault Bike

Every 2 Mins For 16 Mins

5 Front Squats @ 70%
10 KB Swings

WARM UP

4 Sets:

40s Assault Bike
3 Wall Walks
12 Band Pull Aparts
20s Passive Hang

A.

Every 2 Mins For 16 Mins:

3 Power Cleans @ 75%
10 HSPU

B.

10-8-6-4-2

Single Arm KB Push Press (Rep Scheme Is

Warm UP

3 Sets:

20 Cal Ski
10 R. KBS
12 Cossack Squats

3 sets of (with an empty barbell):

5 x Snatch Grip Deadlift
5 x Muscle Snatch
5 x Snatch Grip Behind the Neck Push Press
5 x Snatch Balance

Warm up

EMOM 10:

Min 1- 40s Ski Erg
Min 2- Alternate The Following For 40s
- NPU Burpee
- Hollow Rocks
- Reverse Lunges
- Prisoner Squats
- Hand Release Push Ups

A.

AMRAP 8

8 Jump Lunges Each Leg
8 Bur

WARM UP

3 Sets:

20 Cal Row
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
8 BB Good Mornings

A.

Deadlifts

4 x 3 @ last weeks max weight
1 x Max @ last weeks max weight
R

WARM UP

AMRAP 10 (For Quality)

10 Cal Ski
6 Scapula Pull-ups + 10 Press Ups
10 Cal Bike
12 DB Walking Lunges + 8 DB Thrusters (Light)

A.

AMRAP 10

6 Rounds Cindy (5 Pull-ups, 10 Press-ups, 15 Air Sq

WARM UP

EMOM 12 (Rotate through Below)

30s Handstand Hold
30s DB Overhead Walking Lunge (Light DBs)
30s Passive Hang
40s Assault Bike

15-12-9

Deficit HSPU (6inches/4inches)
Power Clean (70kg/5

WARM UP

4 Sets:

40s Assault Bike
3 Wall Walks
12 Band Pull Aparts
20s Passive Hang

A.

In 40s:

3 Push Press @ 80% Of Last Week
Max Reps HSPU In Remaining Time
Rest 80s
x 5

B.

Clean (6 Sets. Rest

Warm UP

3 Sets:

20 Cal Ski
10 R. KBS
12 Cossack Squats

3 sets of (with an empty barbell):

5 x Snatch Grip Deadlift
5 x Muscle Snatch
5 x Snatch Grip Behind the Neck Push Press
5 x Snatch Balance

Warm up

EMOM 10:

Min 1- 40s Assault Bike
Min 2- Alternate The Following For 40s
- Walkouts
- Alt Single Leg Glute Brides
- Plank
- Wall Walks
- Walking Lunges

A.

AMRAP 12 (For Quality)

8 DB Push Press @ 2

WARM UP

3 Sets:

20 Cal Row
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
8 BB Good Mornings

A.

Deadlifts

4 x 2 @ 90%
1 x Max @ 90%
Rest 3 Mins Between Sets

B.

Metcon

WARM UP

3 Sets:

300m Row
20 Walking Lunges
10 Walkouts

A.

100 Cal Row
Diane
- 21-15-9
- Deadlift (100kg/70kg)
- HSPU
80 Cal Row
3 Rounds DT
- 12-9-6
- Deadlift - Hang Power Clean - STOH (70kg/55kg)
6

WARM UP

1000m Row

40m Walking Lunge

20 KB Swings

5 Wall Walks with a 5 sec pause at the top

EMOM 12

5 Deadlifts at last weeks max weight + 5 Strict HSPU
Scale number of HSPU if needed

B.

Singl

WARM UP

3 Sets:

20 Cal Ski
16 Walking Lunges
12 Band Pull Aparts
8 Walk Away

A.

In 6 Sets, Build To A Heavy Single Push Press.

*Perform 3-5 Strict C2B Pull-Ups Between Each Set.

Rest 90s

B.

Clean

Warm UP

3 Sets:

20 Cal Ski
10 R. KBS
12 Cossack Squats

3 sets of (with an empty barbell):

5 x Snatch Grip Deadlift
5 x Muscle Snatch
5 x Snatch Grip Behind the Neck Push Press
5 x Snatch Balance

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

3 Sets:

20 Cal Row
10 Banded Good Mornings
30s Single Leg Glute Bridge Hold (R&L)
40s Assault Bike (Increase Effort Here On Every Round)

A.

Deadlifts

A1) 3 x 3 @ 85% 1RM
A2) 15 R. KB Sw

WARM UP

3 Sets:

400m Run
20 Cal Ski
10 Walkouts (Last 5 With Press-ups)

A.

AMRAP 15

75 Cal Row
75 KB Swings
75 Burpees

B.

For Time:

21, 18, 15, 12, 9
Double DB Clean & Press (2 x 22.2kg

WARM UP

1000m Row

40m Walking Lunge

20 KB Swings

5 Wall Walks with a 5 sec pause at the top

EMOM 12

10 Deadlifts at last weeks max weight
10 Strict HSPU
Scale number of HSPU if needed

B.

Push

WARM UP

3 Min Assault Bike With Increasing Effort Every 60s

EMOM 6:

Even Mins: 40s Rowing
Odd Mins: 40s Wall Walks

A.

4 Sets:

A1) Max Reps Bench Press @ BW
A2) Kipping HSPU (Rep Scheme is Double Re

Warm UP

2 sets of:

20 Cal Ski
30s Passive Hang
10m Overhead Duck Walk (Barbell Overhead in Snatch Grip)

3 sets of (with an empty barbell):

5 x Snatch Grip Deadlift
5 x Muscle Snatch
5 x Snatch Gri

A.

20 min AMRAP

Ascending ladder: 10 - 20 - 30 - 40 etc

Cal Row
Double DB Snatch (22.5/15kg)

Rest 2-3 mins

B.

20 min AMRAP

100m Run
10 TTB
200m Run
20 Russian KB Swings (32/24kg)
300m Run
30

WARM UP

3 Sets:

20 Cal Row
10 Banded Good Mornings
30s Single Leg Glute Bridge Hold (R&L)
10 Cal Ski (Increase Effort Here On Every Round)

A.

Speed Deadlifts

A1) 5 x 4 @ 60% 1RM (Move As Fast A

WARM UP

EMOM 10

Even Mins - 40s Bike
Odd Mins - 40s Ski

B.

2 mins of work: 1 min rest

20 pull ups into max Ski Erg Cals
Complete 5 rounds

C.

2 mins of work: 1 min rest

30 TTB into max Burpees

WARM UP

3 rounds for quality

10 Prone GHD's
10 Jefferson Curls
10 Tempo (21X1) Romanian Deadlifts - with an empty bar

A.

Deadlift

3 x 10 Build to an RPE of 8-9
10 Strict Pull Ups after each set
F

WARM UP

3 Sets:

10 KB RDL
20 Cal Ski
40 DU

A.

Eccentric Pull Ups (Supinated/Underhand Grip)

5 seconds at the top, 5 seconds on the way down then jump back up.
4 x 6
Focus on control and maintainin

Warm UP

2 sets of:

20 Cal Ski
30s Passive Hang
10m Overhead Duck Walk (Barbell Overhead in Snatch Grip)

3 sets of (with an empty barbell):

5 x Snatch Grip Deadlift
5 x Muscle Snatch
5 x Snatch Gri

Warm up

3 rounds for quality

300m row

30 sec passive hang

10 GHD Sit Ups

20m Walking Lunge

A.

EMOM 16

20 TTB
20m Front Rack KB Walking Lunge (2 x 24/16)
Max Row
Rest

B.

For time:

3 rounds

WARM UP

AMRAP 10 (For Quality)

15 Cal Ski
6 Empty Bar Good Mornings
6 Scapula Pull-ups
40 DU

A.

Tempo Deficit Deadlift (Stand on 20kg Bumper)

4 x 6 (3131)
Aim to make each set heavier than last

WARM UP

EMOM 10

Even Mins - 40s Bike
Odd Mins - 40s Ski

B.

40s On / 80s Off / x 4 (8 Mins)

Assault Bike Cals

C.

40s On / 80s Off / x 4 (8 Mins)

Rowing Cals

D.

40s On / 80s Off / x 4 (8 Mins)

Ski

WARM UP

3 rounds for quality

10 Prone GHD's
10 Jefferson Curls
10 Tempo (21X1) Romanian Deadlifts - with an empty bar

A.

Tempo Romanian Deadlift

5 x 8 (21X1)
Aim for more than last week
Focus on

WARM UP

3 Sets:

10 Ring Rows
10 No Push Up Burpee
5 Press Ups

Then

3 Sets (All With Empty Bar):

5 Muscle Cleans
5 Front Squats
5 Thrusters

A.

Eccentric Pull Ups

5 seconds at the top, 3 seconds

Warm UP

2 sets of:

3 Wall Walks
30m Overhead KB Carry (Light)
8 KB Goblet Squats (3201)

3 sets of (with an empty barbell):

5 x Snatch High Pull
5 x Muscle Snatch
5 x Snatch Grip Behind the Neck P

WARM UP

3 min light Row

3 Sets

10 Jefferson Curl Empty Bar
10 Deadlifts Empty Bar
10 Hip Bridges

A.

Tempo Deficit Deadlift (Stand on 20kg Bumper)

4 x 8 (4121)
Aim to make each set heavier than

A.

In 4 mins;

Max Run
90 sec recovery

B.

4 min AMRAP

15 Russian KB Swings (32/24)
15 Burpees
90 sec recovery

C.

In 4 mins;

Max Run
90 sec recovery

D.

4 min AMRAP

10 Devils Press (22.5/15)
20

WARM UP

10 min AMRAP for quality

20m Light Prowler Push (walk)
10 KB Swings
20m Light Prowler Pull (walk)
10 GHD Back Extensions

A.

Tempo Romanian Deadlift

5 x 10 (52X1)
100/60kg
Focus on Tempo

WARM UP

3 Sets:

10 Double DB Snatch (light)
10 No Push Up Burpee
5 Press Ups

Then

3 Sets (All With Empty Bar):

5 Muscle Cleans
5 Front Squats
5 Thrusters

A.

EMOM 12

HSPU
C2B
Both at 50% of Number

Warm UP

2 sets of:

3 Wall Walks
30m Overhead KB Carry (Light)
8 KB Goblet Squats (3201)

3 sets of (with an empty barbell):

5 x Snatch High Pull
5 x Muscle Snatch
5 x Snatch Grip Behind the Neck P

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Band pull aparts
30 second active hollow hold

A.

AMRAP 4

40 Double-Unders (or 100 singles)
10 HSPU

Rest 90s

x 4

B.

5 sets i

WARM UP

3 min light Row

3 Sets

10 Jefferson Curl Empty Bar
10 Deadlifts Empty Bar
10 Hip Bridges

A.

Tempo Deficit Deadlift (Stand on 20kg Bumper)

4 x 10 (4121)
Build Weight over the sets
Focus

A.

Conditioning

In 10 mins, complete Max Bike Cals

B.

In 10 mins, complete 5 mins Max Ski Erg + 5 min EMOM of 40s Hollow Hold.

Repeat A + B

DE-LOAD DAY 3

2 rounds

10 PVC Passovers
3 Wall Walks
5 Strict Pull Ups
10 Push Ups
30sec hollow

A.

EMOM 10

8 - 10 Strict HSPU
Scale to Hand Release Push Ups if no Strict HSPU

B.

Stric

DE-LOAD DAY 3

2 rounds

10 PVC Passovers
3 Wall Walks
5 Strict Pull Ups
10 Push Ups
30sec hollow

A.

EMOM 10

8 - 10 Strict HSPU
Scale to Hand Release Push Ups if no Strict HSPU

B.

Stric

WARM UP

3 Sets:

10 Double DB Snatch (light)
10 No Push Up Burpee
5 Press Ups

Then

3 Sets (All With Empty Bar):

5 Muscle Cleans
5 Front Squats
5 Thrusters

A.

EMOM 10

2 Cluster (Clean

Warm UP

2 sets of:

3 Wall Walks
30m Overhead KB Carry (Light)
8 KB Goblet Squats (3201)

3 sets of (with an empty barbell):

5 x Snatch High Pull
5 x Muscle Snatch
5 x Snatch Grip Be

Warm up

1000m Steady Row

A.

Row 200/150 cals
With 5 HSPU + 10 TTB every 2 mins

B.

30 min AMRAP

400m Run
30 Burpees
20 Double KB Snatch (16/12kg KB's)
10 Bar MU

Scale the weight as needed

WARM UP

3 min light Row

3 Sets

10 Wallballs
10 Empty Bar Deadlifts
10 Band Pull Aparts

A.

Deadlift

6 x 2 (Aim for heavier than last week)
Rest as needed between sets
Focus on great form thro

A.

In 4 mins, complete:

2 rounds of:

10 DB Clean and Press (22.5/15kg)
10 Burpee Box Jump Over

Then Max Assault Bike Cals for remaining time.

REST 60 seconds

In 4 mins, complete:

2 rounds of:

WARM UP

2 rounds

10 PVC Passovers
3 Wall Walks
5 Strict Pull Ups
10 Push Ups
30sec hollow

A.

Wall facing Shoulder Taps

30 seconds of work
30 seconds of rest
Focus on quality form
for 8 minu

WARM UP

3 Sets:

6 DB Muscle Clean & Press
10 Cal Ski
5 Walk Outs

Then

3 Sets (All With Empty Bar):

5 Muscle Cleans
5 Front Squats
5 Thrusters

A.

EMOM 6

4 Thrusters @ 60% 1RM Clean & Jerk

Warm UP

3 sets of:

20s SL Glute Bridge Hold (R&L)
30s Handstand Hold
40s Assault Bike (Build Effort On Each Round)

3 sets of (with an empty barbell):

5 x Snatch High Pull
5 x Muscle Snatch
5

Warm up

1000m Row

A.

24 min EMOM

Max Cal Row
Max Jump Lunges
Rest
Your 'score' is the total cals on the rower

B.

150 TTB for time:

Every time you break you must do 10 HSPU

C.

100 CTB for t

WARM UP

3 min light Assault Bike

3 Sets

10 Walkouts
10 KB Deadlifts
10 Tempo Prone GHD's (3131)

A.

Deadlift

6 x 3 at max weight from 2 weeks ago (heavy 5)
Rest as needed between sets
Focus on g

WARM UP

2 rounds

10 PVC Passovers
3 Wall Walks
5 Strict Pull Ups
10 Push Ups
30sec hollow

A.

Wall facing Shoulder Taps

30 seconds of work
30 seconds of rest
Focus on quality form
for 8 minu

A.

40 min AMRAP

1000m Assault Bike

40 Forward Step Lunges

20 Burpee Box Jumps

Wearing a weight vest.

WARM UP

3 Sets:

10 Half Kneeling DB Press (10 Per Arm)
10m Bear Crawl
10 Cal Ski

Then

3 Sets (All With Empty Bar):

5 Muscle Cleans
5 Front Squats
5 Thrusters

A.

EMOM 6

5 Thrusters @ 50% 1RM Clean

Warm UP

3 sets of:

15 Cal Row
15 Prisoner Squats
10m OH Duck Walk (Use Empty Bar In Snatch Grip

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind t

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

3 min light Assault Bike

3 Sets

10 Walkouts
10 KB Deadlifts
10 Tempo Prone GHD's (3131)

A.

Deadlift

4 x 5
1 x 5+
At max weight from last week
Rest as needed between sets
Focus on great

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

40 Cal Assault Bike
40 Air Squats
30 Cal Row
30 Press Ups
20 Cal Ski
20 KB Swings
10 Burpees
10 Pull-ups

WARM UP

2 rounds

10 PVC Passovers
3 Wall Walks
5 Strict Pull Ups
10 Push Ups
30sec hollow

A.

Strict Pull Ups

Complete 40 reps for time, but focus on quality

B.

Push Press/ Jerk Complex

WARM UP

4 Sets:

10 Cal Bike
5 Muscle Cleans
5 Full Grip Front Squats
5 Hang Power Cleans
5 Full Grip Front Squats

A.

Every 3 Mins For 18 Mins:

1 Clean Pull
1 Power Clean
1 Clean
1 Front Squat

All

Warm UP

3 sets of:

12 Cal Ski
12 Cossack Squats
10m OH Duck Walk (Use Empty Bar In Snatch Grip

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind th

A.

20 min AMRAP

Ascending ladder: 10 - 20 - 30 - 40 etc

Cal Row
Double DB Snatch (22.5/15kg)

Rest 2-3 mins

B.

20 min AMRAP

100m Run
10 TTB
200m Run
20 Russian KB Swings (32/24kg)
300m Run
30

WARM UP

500m Row

3 Sets

10 KB Swings
10m walking lunge
10 Tempo Deadlifts with a light bar (4132)
60s Rest

A.

Deadlift

5 x 5
Build to a heavy 5 and then repeat 5 sets at that weight
Rest as nee

WARM UP:

400m Run

THEN

EMOM 6

MIn 1- 40s Single Skips
Min 2- 40s Burpee
Min 3- 40s Ski

A:

AMRAP 40

400m Run
25 cal Ski
75 DU
20 Burpees

WARM UP

2 rounds

400m Run
10 Jump Squats
10 Pause Goblet Squats
10m Walking Lunge (with upper body rotation over leading leg)

A.

1 and 1/4 Front Squat (full grip)

3 x 8
Build to 3 rounds at the

WARM UP

2 rounds

500m row
10 KB SDHP
10 Goblet Squats

A.

Take 15 mins to build to a heavy triple Power Clean. Must be Touch and Go.

B.

6 sets

2 Strict Press + 4 Push Press + 6 Push Jerk (aim for

Warm UP

2 sets of:

300m Row
4 Wall Walks
10 Goblet Squats

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Push Press
5 x Overhead Squa

rest day

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

2 mins of Skipping or DU

3 Sets (with an empty bar)

5 HP Cleans, 5 Hang Cleans
5 Front Squats (3s eccentric, 3s pause in the bottom position)
5 Thrusters
60s Rest

A.

Every 2 mins for 12 mins

A:

Every 5 mins for 8 rounds;

500m row + 2 rounds of 'Cindy'
(5 Pull Ups, 10 Push Ups, 15 Air Squats)

A.

12 min EMOM

8 Strict HSPU
8 Strict Press

(Strict Press needs to be at a challenging weight)

B.

Handstand walk practice

10 mins

C.

3 Rounds

500m row
25 HSPU

D.

4 sets

10 Strict

WARM UP

3 sets of:

15 Cal Row
10 Empty Bar Muscle Cleans
16 Empty Bar Front Rack Lunges

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)

Warm UP

3 sets of

20 cal bike
10 wall facing shoulder taps
20 walking lunges
10 band pull aparts

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snat

rest day

A.

21 min AMRAP

Max Distance Row
Every 3 minutes complete 10 HSPU + 15 Pull Ups. (Start at min 0 with the HSPU)

B.

21 min AMRAP

Max Distance Assault Bike
Every 3 minutes complete 10 Ring Push Ups

WARM UP

2 mins of Skipping or DU

3 Sets (with an empty bar - drop to a PVC Pipe for Scotts Press if needed)

10 PVC Passovers
3 Wall Walks
5 Overhead Squats (3s eccentric, 3s pause in the bottom pos

A:

Assault Bike

5 rounds
2000m per round
Aim to keep rpm consistent throughout
1-2 mins recovery inbetween each round

A.

4 Sets:

Bench Press (5 x 5)
Max Unbroken Strict Pull Ups after each set
- Rest 90s Between Sets

B.

EMOM 8

5 Wall Walks

C.

20 min AMRAP

400/300m Ski Erg
20 DB Push Press (22.5/15kg

WARM UP

3 sets of:

12 Cal Ski
10 One & One Quarter Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Clean Grip OH Squats (2s Pause in Bottom Position)
5 Jerks

Warm UP

2 sets of:

400m Run
20 Duck Walk
400m Ski
20 Overhead Empty Barbell Duck Walk

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Pus

rest day

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

10 min EMOM

5 pull ups + 10 Push Ups + 15 Air Squats

B.

10 rounds 'Double DT

WARM UP

400m Run

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At The Bottom

A:

10 rounds

500m row at 75% effort, 1 min rest

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
Min 4- 40s Assault Bike

A.

4 Sets:

Bench Press
Max Dips
- Rest

WARM UP

3 sets of:

15 cal Assault Bike
8 Thrusters (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Jerks

A.

Take 5-10 mins to build to working weight (8-9 RPE)

E3MOM 12

Warm UP

3 sets of:

2 Wall Walks (5s hold when in a handstand position on each rep)
20s Passive Hang
30m Overhead KB Walk (2 x 12/8kg)
15 Air Squats

3 sets of (with an empty barbell):

5 x Snatch Gri

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Band pull aparts
3 Wall walks

A.

Row 200/150 cals
With 5 HSPU every 2 mins

B.

30 min AMRAP

500m Run
50 Deadlifts (100/70kg)

WARM UP

400m Run

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At The Bottom

ACTIVE RECOVERY DAY

5 mins light Assault Bike to warm up.

A:

4 min AMRAP

Assault Bike Cals
60 sec rest

B:

4 min AMRAP

Ski Erg Cals
60 sec rest

C:

4 min AMRAP

Row Cals
60 sec rest

D:

800

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
Min 4- 40s Assault Bike

A.

4 Sets:

Bench Press
Max Ring Suppor

WARM UP

3 sets of:

15 cal Assault Bike
8 Thrusters (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Jerks

A.

Take 5-10 mins to build to working weight (7-8 RPE)

E2MOM 10

Warm UP

3 sets of:

5 Single Arm Half Kneeling DB Press (right)
5 Single Arm Half Kneeling DB Press (left)
300m Row
5 Box Jumps, Step Down

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x S

rest day

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Band pull aparts
30 second active hollow hold

A.

6 rounds

50 Double-Unders (or 100 singles)
10m Handstand Walk

Rest 2 mins

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At Th

ACTIVE RECOVERY DAY

Rowing Pyramid

500m @ 2.00/2.10 per 500m

400m @ 1.55/2.00 per 500m

300m @ 1.50/1.55per 500m

200m @ 1.45/1.50 per 500m

100m @ Max effort

200m @ 1.45/1.50 per 500m

300m @ 1.50/1.55

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
Min 4- 40s Assault Bike

A.

4 Sets:

Bench Press
Max Ring Suppor

WARM UP

3 sets of:

200m Row
6 Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Jerks

A.

Take 5-10 mins to build to heavy complex weight.

E2MOM 16

Complex: 1 P

Warm UP

3 sets of:

5 Single Arm Half Kneeling DB Press (right)
5 Single Arm Half Kneeling DB Press (left)
300m Row
5 Box Jumps, Step Down

3 sets of (with an empty barbell):

5 x Snatch Grip DL
5 x S

rest day

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At Th

WARM UP

AMRAP 10 (For Quality)

10 Front To Back Lunge Right
10 Front To Back Lunge Left
10 Strict T2B
10 Walkouts

A.

4 Sets:

10 Strict Pull-ups
Max Press-ups With A 3s Eccentric
Rest 60s
10 Strict

WARM UP

3 sets of:

200m Row
6 Front Squats (empty bar)

3 sets of:

5 Front Squats
5 Strict Press
5 Push Press
5 Thrusters

A.

Clean and Jerk
EMOM 12

2 Clean and Jerks @ 70%

B.

4 sets of:

Warm UP

3 sets of:

10 PVC Passovers
250m SKI
10 OH Squats (Empty Bar)

3 sets of:

5 x Snatch Grip DL
5 x Snatch High Pull
5 x Snatch Grip Behind the Neck Push Press
5 x Snatch Balance

A.

Snat