Strength, EMOM & Amrap


Deadlift 8-8-8-8-8

Ascending weight. Buld to 8rm. Between sets 20 push ups. Break it up as much as needed to keep quality of movement.


10 minute EMOM:

Even mins: 6 Wall Balls / 6 Box Jumps / 6 Wall Balls
Odd mins : 6 Box Jumps / 6 Wall Balls / 6 Box Jumps

10 minute AMRAP:

Run/Row 200m
10 Burpees

Linear Back Squat & Giant Sets


Back Squats 3-3-3-3-3 – Linear progression

Muscle Stamina

‘Giant Set’

3 rounds:

25 Ring Rows
20 DB or KB Rows (20 each arm)
15 Bench Press – you choose weight
10 Strict Ring Dips / Push ups

This is to be done with ‘Quality of movement’ above everything else. Every rep perfect. It’s not timed but move with purpose between different exercises and rest 2 mins between rounds.


Tabata burpees

Running Cindy tweaked


Strict Press 5-5-5

Push Press 3-3-3

Split Jerk 1-1-1

Build the weight up through the 9 sets. So begin the Push Press with the last weight used on the strict press.


‘Running Cindy’

20 minute amrap:

Run 400m
2 rounds of Cindy: 5 Pull ups, 10 Push ups, 15 Air Squats


Max Broad Jump competition



Olympic Lifting


Advanced: EMOM 9: Full Squat Snatch, Hang Squat Snatch
Beginners: Snatch Grip Deadlifts, Snatch Pulls for technique.


In a 10 minute window:

Run 1 mile
max Wall Balls

rest 3 mins

In a 7 minute window:

Run 800m
max Burpees


50 Tommies

Strength, Conditioning & Finisher


Deadlifts 5-5-5-5-5 – This is ascending weight

Between sets max reps of Strict HSPU or Push ups


800m Run
40 Toes to bar
35 Push Press 40/25k
30 Toes to bar
25 Push Press 40/25k
20 Toes to bar
15 Push Press 40/25k
10 Toes to bar
5 Push Press 40/25k


Ring Planks

Front Squat Max


Front Squats – 3-3-2-2-1-1 – Find a solid one rep maximum.


Kipping Pull ups / Pull ups progressions


For time:

100 Double Unders
20 C2B Pull Ups
20 Overbox Jumps
75 Double Unders
15 C2B Pull Ups
15 Overbox Jumps
50 Double Unders
10 C2B Pull Ups
10 Overbox Jumps

Introducing Giant Sets

Barbel Conditioning

In pairs complete

EMOM 6: Max Back Squats 50/30k

rest 3 mins

EMOM 6: Max Push Press 40/25k

Muscle Stamina

3 rounds not for time of these Giant sets. Rest 2-3 minutes between rounds and move eagerly from each movement to the next.

25 Hand Release Push ups
20 Dumbel or KB Standing Press
15 Ring Rows
10 Strict Barbel Rows


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