WARM UP
7 way hips + dynamic warm up
Then,
Coach tutorial – box squat
Then,
Build to 70% (4×5)
ADVANCED
STRENGTH
EMOM for 12min complete:
3 box squats @70% of 1RM
**16” box; if you’re over 6’ use 20” box**
INTERMEDIATE
STRENGTH
EMOM for 12min complete:
3 box squats @70% of 1RM
**16” box; if you’re over 6’ use 20” box**
BEGINNER
STRENGTH
EMOM for 12min complete:
3 goblet squats
**16” box; if you’re over 6’ use 20” box**
ADVANCED
WORKOUT
EMOM for 16min complete:
Min1: KB clean + lunge R + KB clean + lunge L – 5x (heavy)
Min2: 7 C2B pull ups
Min3: 5 kneel2stand jump + broad jump (MXE)
Min4: KB gorilla row + goblet squat (:02sec pause @ bottom) – 7x
Finisher:
20m DB walking lunge 35/25
**complete 2 curls BTWN each step**
INTERMEDIATE
WORKOUT
EMOM for 16min complete:
Min1: KB clean + lunge R + KB clean + lunge L – 5x (heavy)
Min2: 7 assisted pull ups
Min3: 5 kneel2stand walk + 5 broad jumps
Min4: KB gorilla row + goblet squat (:02sec pause @ bottom) – 7x
Finisher:
20m DB walking lunge 20/15
**complete 2 curls BTWN each step**
BEGINNER
WORKOUT
EMOM for 16min complete:
Min1: KB clean + lunge R + KB clean + lunge L – 5x
Min2: 7 ring rows
Min3: 5 broad jumps
Min4: KB gorilla row + goblet squat (:02sec pause @ bottom) – 7x
Finisher:
20m DB walking lunge 10/8
**complete 2 curls BTWN each step**