EMOM x 12mins
1st – 5 Broad Jumps ( jump for distance each rep)
2nd – 12 Russian Kettlebell Swings
3rd – Row 35sec @ Mod
A) Segmented Clean Deadlift
3131; 4,4,3,3,2; rest 2-3mins between sets
B) Deadlift From Blocks
3,3,3,3 rest 2-3mins
C) 5 Sets – Increase effort
10 Hang Power Cleans
rest 15sec
30sec Hollow Rocks
rest 15sec
8 Seated Box Jumps Step Down
rest 15sec
Row 300m/250m (increase the pace of your row each set)
rest 90sec


4 Sets
40m Dual Kettlebell Rack Carry
rest 30sec
20 Banded Clamshells/side
rest 30sec
15 Scapular Push Ups
rest 60sec

A1) Dumbbell Bench Press
30X1; 6-8reps x 2 sets; 4-6reps x 2 sets; rest 45sec
A2) Single Arm Dumbbell Row
2111; 6-8reps/arm; rest 90sec x 4 sets
B1) Supinated Ring Row
21X2; 6-10reps; rest 60sec x 3
B2) Forearm Plank
45sec unbroken
C) 4 Sets Not for Time
40sec Wall Sit
12 Diamond Push Ups @ 2111 tempo
45 Heavy Rope Double Unders
rest as needed between sets

3 Rounds – Continuous Moderate Effort
Run 300m
45sec Ring Plank
30sec Sorenson
B) Back Squat
30X0; 3,3,3,3,3 (add load with each set and finish at 90% effort – not Max)
135,165,185,205,225(only 2x)
Week 1 – Day 5
A1) Kang Squat
3111; 4-6reps; rest 60sec x 3
95,115(too heavy),105
A2) GHD Hip Extension
3012; 6-8reps; rest 60sec x 3
C1) Suitcase RNT Reverse Lunges
20X1; 6-8/leg; rest 60sec x 3
C2) Strict Toes to Rings
3110; 6-8 reps; rest 60sec x 3
D) Tuck L-Sit on Parallettes
Accumulate 90-120sec in this position

A. Willsey Recovery session:
3-5 rounds here

1. Jump rope @ relaxed pace x 30-45 sec
2. Cat/Camel x 8-10
3. Band rotation x 10e (can use med ball too)
4. Greatest stretch alive x 6 each side (rotate both ways)
5. Band pull-apart x 12
6. Band squat x 5-10
7. Band good morning x 5-10
8. Mini band hand walks on wall x 5-8 (up and down = 1)

B: Light run

Warmup. EMOM x 12mins
5 Seated Box Jumps
2nd – 8 Dual Kettlebell Cleans
3rd – Row 30sec

A) Segmented Clean Deadlift
3131; 5,5,4,4,3; rest 2-3mins
B) Deadlift From Blocks
(pull from just above knee); 5,5,5,5; rest 2-3mins
C) 5 Sets with Increasing Effort Per Set
12 Russian KBS
rest 15sec
30sec Hollow Body Hold
rest 15sec
8 Tall Box Jump (step down)
rest 15sec
Row 60sec (must increase the effort of each row)
rest 90sec
*Increasing pace per set, not weight of KB

4 x 6-8 Half Kneeling Bottom Up KB Press/arm
rest 30sec
12 Lateral Band Walks
rest 30sec
12 Scapular Push Ups on Elbows
rest 60sec

A1) Dumbbell Bench Press
30X1; 6-8reps; rest 60sec x 3
A2) Dual Dumbbell Prone Row
2111; 6-8reps; rest 60sec x 3 sets

B1) Ring Row
2020 ; Max Reps; rest 60sec x 3
B2) Ring Plank
30-60sec unbroken; rest 60sec x 3

C) 5 Sets Not for Time
30sec Wall Sit
10 Push Ups @ 2111
30 Double Unders
rest 60sec between sets

A. 5 min fwb
B: 250m x 10 rest 60 bt sets
C: emom 10 2 pcj + 10 sec hs hold
D: 3 sets 20 banded hc + 20 banded tricep push down + 10 ring rows