Lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min – E2MO2M

A: Eccentric Deadlift 6 x 1 @ 10,0,X,0

Don’t go to heavy; control the weight and soft touch down.

12min to complete

B1: Deficit 2″ Deadlift 4 x 4-6 31×1: 30

B2: incline Knee Raises 4 x 8-12 @ 30×1: 90

12min – E2MO2M

A: Eccentric Deadlift 6 x 1 @ 10,0,X,0

Don’t go to heavy; control the weight and soft touch down.

12min to complete

B1: Deficit 2″ Deadlift 4 x 4-6 31×1: 30

B2: incline Knee Raises 4 x 8-12 @ 30×1: 90

12 minutes of:

Alt rev lunges 12el

Burpee x 6

 RKB x 24

Burpee x 6

 KB Walking Lunge x 24 steps

Burpee x 6

12 minutes of:

Alt rev lunges 12el

Burpee x 6

 RKB x 24

Burpee x 6

 KB Walking Lunge x 24 steps

Burpee x 6

Upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min to complete

A1: 15* Incline Bench Press 4x 5-7 @ 30×0 :30

A2: B/O Lateral Raises 4 x 10@ 20×3 :90

12min to complete

B1: BB Floor Press 4 x 6-8 @ 30×1 :30

B2: Knee Up Ext Rotation 4 x 8-10 @ 30×0 :90

20min – working time

50 reps / 100 cals each alt 5reps and 10cals with partner:

Ring dips

Box jumps

Pull ups

Rowing

12min to complete

A1: 15* Incline Bench Press 4x 5-7 @ 30×0 :30

A2: B/O Lateral Raises 4 x 10@ 20×3 :90

12min to complete

B1: BB Floor Press 4 x 6-8 @ 30×1 :30

B2: Knee Up Ext Rotation 4 x 8-10 @ 30×0 :90

20min – working time

50 reps / 100 cals each alt 5reps or 10cals with partner:

Dips

Box jump step down

Toes down pull ups

Rowing

 Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Rolling EMOM 18min

Min1; Power Clean x 7 @ heavy / medium

Min 2; squats clean x5

Min3; Thruster x3

8 Min EMOM

Even: DB squat cleans x5 -heavy

Odd: bike x 10 /12 cal

8 Min EMOM

Even:  BB STOH @ Heavy x 6

Odd: DU 40

8 Min EMOM

Even: Weighted ring rows x6-8

Odd: Burpee x 12-16

Rolling EMOM 18min

Min1; Power Clean x 7 @ medium

Min 2; squats clean x5

Min3; Thruster x3

8 Min EMOM

Even: DB squat cleans x5 – medium

Odd: bike x 10 /12 cal

8 Min EMOM

Even:  BB STOH @ medium x 6

Odd: DU 40

8 Min EMOM

Even: Ring rows x10

Odd: Burpee x 12-16

Lower Pulling

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min E2MO2M

Hang Clean High Pull 6 x 3  – Heavy but UB

15min to complete

B1: Rack Pull (below knee) 5 x 3-5 @ 21×0 :30

B2: RKB Swing 5×8 @ xxxx :90

Teams of 3 YGIG:

5 rounds

10 BB thrusters @ 45/30

Rowing x 10/12 cals AFAP

* these should be hard and fast rounds change after complete rounds.

12min E2MO2M

Hang Clean High Pull 6 x 3  – Medium but UB

15min to complete

B1: Rack Pull (below knee) 5 x 5-7 @ 21×0 :30

B2: RKB Swing 5×8 @ xxxx :90

Teams of 3 YGIG:

5 rounds

10 BB thrusters @ 45/30

Rowing x 10/12 cals AFAP

* these should be hard and fast rounds change after complete rounds.

Lower / cleans

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

15min to complete

A1: Strict Press + Push Press 4 x 3+5 @ 30×0 :30 – Medium / Heay

A2: Pull Up 4 x 3-5 @ 20×0 :90

12min to complete

B1: Kneeling KB Press 4 x 8ea :60

B2: Paused Ring Chin / Row 4 x 30-40 :90

5 Rounds or 15mins

12 x DB Thrusters  – Medium

12x renegade rows – 6ea

24x alt DB step ups  -22/20

*each round should be as fluid as possible

15min to complete

A1: Strict Press + Push Press 4 x 3+5 @ 30×0 :30 -Light

A2: Toes down pull Up 4 x 3-5 @ 20×0 :90

12min to complete

B1: Kneeling KB Press 4 x 8ea :60

B2: Paused Ring Chin / Row 4 x 30-40 :90

5 Rounds or 15mins

12 x DB Thrusters  – Medium

12x renegade rows – 6ea

24x alt DB step ups -22/20

*each round should be as fluid as possible

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Working with a partner – YGIG 8 min

Power clean and press x 7 @ Medium

DU x 21

Rest 2 min

Working with a partner – YGIG 8 min

Deadlifts x7 – Medium

Bike x 10 cal

Rest 2 min

Working with a partner – YGIG 8 min

Ring Press Up x 7

Run 200m

Rest 2 min

Working on your own – 20 mins continuous movements:

200m Run

4 rounds “Cindy”

200m Row

4 rounds “Cindy”

20 cal bike

4 rounds “Cindy”

*if a piece of equipment isn’t free just keep moving don’t get stuck with the order.

“Cindy”

5x pull ups

10x press ups

15x air squats

Working with a partner – YGIG 8 min

Power clean and press x 7 @ Medium

Singles x 40 or 45sec

Rest 2 min

Working with a partner – YGIG 8 min

Deadlifts x7 – Medium

Bike x 10 cal

Rest 2 min

Working with a partner – YGIG 8 min

Press Up x 7 – scale

Run 200m

Rest 2 min

Working on your own – 20 mins continuous movements:

200m Run

4 rounds “Cindy”

200m Row

4 rounds “Cindy”

20 cal bike

4 rounds “Cindy”

*if a piece of equipment isn’t free just keep moving don’t get stuck with the order.

“Cindy”

5x ring rows

10x press ups

15x air squats