A. EMOTM 10:
2 safety bar squats to 12” box
*Full pause on box.
B. Snatch pull w/ pause below-the-knee – 2” deficit
2,1,2,1,2,1; Rest 2 min
*Waveload.
C. No hook no feet snatch
5×3; Building; Rest 1 min
*Reset each rep.
D. Accumulate 40-45 glute-ham raises
E. 10 min:
30s FLR on rings
30s hang from rings
30s side plank, right
30s side plank, left
30s hold in bottom of squat
Fitness
A. Back squats-
4×4-6, Build as needed, Rest 2 mins
B. Single arm ring row-
4×5/side, Rotate through trunk, R45-60s
C. For time:
15-12-9-6-3
HR push ups
Box jumps, tough
Performance
A. Back squats-
4×4 @ RPE 7, Rest 2 minutes
B. Single arm ring row-
4×5/side, Rotate through trunk, R45-60s
C. For time:
15-12-9-6-3
Ring dips
Burpee Box jumps (24/20)
Fitness
A. Combine shuttle run drill-
3 attempts timed
B. Every 90s for 3 sets –
1st- 8 Alternating D-ball over-the-shoulder, tough
2nd- 6-8 Double KB alternating press, tough
3rd- 100’ DB Farmers walk, tough
4th- 8-12 bumper plate Zercher squats, tough
Performance
A. Combine shuttle run drill-
3 attempts timed
B. Every 90s for 3 sets –
1st- 8 Alternating D-ball over-the-shoulder (AHAP)
2nd- 6-8 Double KB alternating press (AHAP)
3rd- 100’ Fat grip DB Farmers walk (AHAP)
4th- 8-12 bumper plate Zercher squats (45/35)
10 min assault bike
*Go for it.
+
(Rest as needed)
+
20 min @ 75%:
100’ farmer’s walk (moderate)
20 step-ups, alternating (20”)
30 single-unders
400m run on assault runner
Fitness
A, Close grip bench press-
4×4-6, Build as needed, Rest 2 minutes
B. EMOTM 8-
1st- 5 TNG power snatches, Tough but unbroken
2nd- 12/10 Row calories
+
EMOTM 8-
1st- 5 Fast push ups + 5 Ring rows
2nd- 10s Assault bike (95-97%)
Performance
A, Close grip bench press-
4×4 @ RPE 7, Rest 2 minutes
B. EMOTM 8-
1st- 5 TNG power snatches (155/105)
2nd- 15/12 Row calories
+
EMOTM 8-
1st- 2-4 Muscle ups
2nd- 10s Assault bike (95-97%)
A. Push press
Build quickly to a max for today
B. EMOTM 7:
3 touch-and-go push jerks
*Keep loads moderate and nail your positions.
C1. Pendlay rows
3×12-15; 40×0 tempo; Rest 1 min
C2. Close-grip bench press
3×12-15; 40×0 tempo; Rest 1 min
D. 13-11-9-7-5:
Assault bike calories
Ring muscle-ups
SOUTH LOOP STRENGTH & CONDITIONING
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