WARM UP
7 ring rows + 7 scap push ups + 7 banded pull downs + 40m shuttle run – 3x
Then,
Stretch
Then,
Build to first EMOM MVMTS
ADVANCED
STRENGTH
EMOM for 9min complete:
Min1: 5 dBall G2S 120/80
Min2: 5 renegade rows (push up + row R + row L) 45/35
Min3: 15 incline DB curls 30/20
INTERMEDIATE
STRENGTH
EMOM for 9min complete:
Min1: 5 dBall G2S 80/60
Min2: 5 renegade rows (push up + row R + row L) 35/25
Min3: 15 incline DB curls 20/15
BEGINNER
STRENGTH
EMOM for 9min complete:
Min1: 5 dBall G2S 40/30
Min2: 5 renegade rows (push up + row R + row L) 10/8
Min3: 15 incline DB curls 10/8
ADVANCED
WORKOUT
EMOM for 20min complete:
Min1: 12 deadlifts + 9 hang power cleans + 6 S2OH 95/65
Min2: 40m FR KB carry (heavy)
Min3: MXE pull ups
Min4: rest
INTERMEDIATE
WORKOUT
EMOM for 20min complete:
Min1: 12 deadlifts + 9 hang power cleans + 6 S2OH 75/55
Min2: 40m FR KB carry (heavy)
Min3: MXE assisted pull ups
Min4: rest
BEGINNER
WORKOUT
EMOM for 20min complete:
Min1: 9 deadlifts + 6 hang power cleans + 3 S2OH w/ KB
Min2: 40m FR dBall carry
Min3: MXE ring rows
Min4: rest