Functional Strength & Conditioning by The EMOM Co.

2–3 minutes easy bike, row, or jump rope 200m Easy Run or 250m Bike 10 Air Squats 10 Alternating World's Greatest Stretch 10 Scap Push-Ups 20 Single Unders (or light Double Under practice) 2 Rounds Ankle Rocks – 10/side 90/90 Hip Rotations – 8/side World's Greatest Stretch – 5/side Deep Squat Hold – 30 seconds

Clean and Jerk Technique Wk2/8 3rd Pull Focus Block Clean And Jerk - Knee Height Every 2:00 for 16:00 (8 Sets) 2 Block Squat Clean + 1 Front Squat + 1 Split Jerk (Optional Split Jerk) Load Goal: 70% of 1RM Squat Clean Take this opportunity to work through speed and technique. Focus on every position and try to perfect it. Lower percentages will allow you to make positioning a habit. **IF you do not have blocks to work off of, perform a hang clean from Knee Height

OPTIONAL Double Dumbbell RDL 4 Sets 10-15 Reps Your main focus on these should be to stretch the hamstrings and make them do all of the work.

Never Miss a Monday Level 4: 30:00 Alternating EMOM Minute 1: 15/12 Calorie Fan Bike Minute 2: 75 Double Unders Minute 3: 5 Bar Facing Burpees + Hang 10 Snatches (75/55) ____________________ Level 3: 30:00 Alternating EMOM Minute 1: 13/10 Calorie Fan Bike Minute 2: 60 Double Unders Minute 3: 4 Bar Facing Burpees + 8 Hang Snatches (75/55) ____________________ Level 2: 30:00 Alternating EMOM Minute 1: 10/8 Calorie Fan Bike Minute 2: 45 Double Unders Minute 3: 3 Bar Facing Burpees + 6 Hang Snatches (75/55) ____________________ Level 1: 30:00 Alternating EMOM Minute 1: 10/8 Calorie Fan Bike Minute 2: 45 Single Unders Minute 3: 3 Bar Facing Burpees + 6 Hang Snatches (75/55) ____________________ Foundations 30:00 Alternating EMOM Minute 1: 8/6 Calorie Fan Bike Minute 2: 45 Single Unders Minute 3: 3 Bar Facing Burpees + 6 Hang Snatches (45/35) Score = Completion Level 4 = RX This is like a progression from last week! You might think I have lost my mind a bit on this one, but some of you are just as crazy as I am and can probably finish this piece. The double minute of burpees and snatches make you switch gears and move fast, and that alone is enough to spike your heart rate and breathing to a whole new level. Coach's Notes: -Make the bike take 50 Seconds -Double Unders Unbroken is a great goal -Snatches might be broken up into two sets... if you have the time.

2 Rounds 250m Ski Erg 10 Air Squats 10 Reverse Lunges (5/side) 10 PVC Pass Throughs 10 Scap Pull-Ups 2 Rounds Front Rack Stretch – 30 seconds Deep Squat Hold with Thoracic Rotation – 5/side Ankle Rocks – 10/side Banded Lat Stretch – 30 seconds/side

Upper Push Wk2/8 Barbell Bench Press Volume Focus Every 3:00 for 5 Sets (15:00) 10 Reps @ 45-55% of 1RM Bench Press Increase load slightly, depending on how last week felt.

OPITONAL Arms 4 Supersets 1. 10-12 Alternating Dumbbell Hammer Curls 2. 15-20 Cable or Banded Tricep Push-Downs 3. 10-15 Bent Over Barbell Row*** ***For the barbell row, bend slightly, and focus your pull on your upper back/traps and not so much your lats.

Interval Work Level 4: 4 Sets/1:00 Rest Between 400m Run 25 Toes to Bar 15 Double Dumbbell Box Step Overs (24/20)(50/35) ____________________ Level 3: 4 Sets/1:00 Rest Between 400m Run 20 Toes to Bar 10 Double Dumbbell Box Step Overs (24/20)(50/35) ____________________ Level 2: 4 Sets/1:00 Rest Between 400m Run 15 Toes to Bar 10 Double Dumbbell Box Step Overs (24/20)(35/25) ____________________ Level 1: 4 Sets/1:00 Rest Between 200m Run 15 Toes to Bar 10 Double Dumbbell Box Step Overs (24/20)(35/25) ____________________ Foundations 4 Sets/1:00 Rest Between 200m Run 10 Hanging Knee Raises 6 Double Dumbbell Box Step Overs (24/20)(25/15) Score = Total Time Including Rest Level 4 = RX OOF. Core and grip are gonna leave the chat somewhere in round 3. This is a brutal piece. I want you to aim for only 1 break on toes-to-bar the whole way through. That's your focus today. Push the runs hard, since that's your start each round. Hanging on to the step overs is going to be a huge challenge!

2 Rounds 250m Row 10 Push-Ups 10 Air Squats 10 PVC Pass-Throughs 10 Banded Pull-Aparts 2 Rounds 10 PVC Overhead Squats 30-second Front Rack Stretch 30-second Banded Pec Stretch (each side) 10 Thoracic Rotations (5/side) 10 Ankle Rocks (5/side)

Front Squat Week 2/8 Primer: 2 x 10 Front Squats @ 40% of 1RM Main Set: 2 x 5 Front Squat @ 65% of 1RM 2 x 3 Pause Front Squat @ 70-75% of 1RM 2 x Max Reps Front Squat @ 85% of 1RM *On max rep sets stop 1-2 reps shy of failure

OPTIONAL Unilateral Leg Wk2/8 Back Rack Lunge 4 x 10 Back Rack Reverse Lunge (5/Leg) Load Goal: 55% of 1RM Back Squat These should be really heavy, but building strength in the glutes is going to pay off.

Mixed Machine Level 3: Every 3:00 for 15:00 25/20 Calorie Row *Max Calorie Fan Bike in Remaining time -Rest 2:00 , Then Into- Every 3:00 for 15:00 25/20 Calorie Fan Bike *Max Calorie Row in Remaining time ____________________ Level 2: Every 3:00 for 15:00 20/16 Calorie Row *Max Calorie Fan Bike in Remaining time -Rest 2:00 , Then Into- Every 3:00 for 15:00 20/16 Calorie Fan Bike *Max Calorie Row in Remaining time ____________________ Level 1: Every 3:00 for 15:00 15/12 Calorie Row *Max Calorie Fan Bike in Remaining time -Rest 2:00 , Then Into- Every 3:00 for 15:00 15/12 Calorie Fan Bike *Max Calorie Row in Remaining time ____________________ Foundations Every 3:00 for 9:00 12/10 Calorie Row *Max Calorie Fan Bike in Remaining time -Rest 2:00 , Then Into- Every 3:00 for 9:00 12/10 Calorie Fan Bike *Max Calorie Row in Remaining time Score = Total Calories From the Max Efforts in Remaining time Level 3 = RX **Sub Available machines as needed 30 Minutes of nearly continuous work. The thing about building your engine during this 8 week progression is that it's painful. It's not an exciting metcon that keeps you moving from one thing to the next. It is diligent concentrated work on the machines. And it'll pay off if you work at it.

Level 3: Every 4:00 for 24:00 3:00 AMRAP / 1:00 Rest 30/24 Calorie Row *Max Rep Burpees over the Rower in Remaining Time ____________________ Level 2: Every 4:00 for 24:00 3:00 AMRAP / 1:00 Rest 25/20 Calorie Row *Max Rep Burpees over the Rower in Remaining Time ____________________ Level 1: Every 4:00 for 24:00 3:00 AMRAP / 1:00 Rest 15/12 Calorie Row *Max Rep Burpees over the Rower in Remaining Time ____________________ Foundations: Every 4:00 for 20:00 3:00 AMRAP / 1:00 Rest 12/10 Calorie Row *Max Rep Burpees over the Rower in Remaining Time

2 Rounds 250m Easy Row or Bike 10 Air Squats 10 Glute Bridges 10 Scap Push-Ups 20 Jumping Jacks 2 Rounds 30-second Deep Squat Hold 10 Ankle Rocks/Side 10 World's Greatest Stretch (5/side) 10 PVC Pass-Throughs 10 Cat-Cows

OPTIONAL Snatch Technique Wk2/8 3rd Pull Focus Block Squat Snatch - Knee Height Every 2:00 for 16:00 (8 Sets) 2 Power Snatch + 1 Squat Snatch Load Goal: 70% of 1RM Power Snatch Take this opportunity to work through speed and technique. Focus on every position and try to perfect it. This is slightly heavier than last week, but keep it pretty. **IF you do not have blocks to work off of, perform a hang snatch from Knee Height

OPTIONAL Core 4 Sets 10-15 Weighted Bench Crunches 10 Banded Trunk Rotation / Side https://www.youtube.com/watch?v=ZjOVOsantxg

Pump Circuit Choose a load for each movement that hits your stimulus. Choose a load for each movement that hits your stimulus. Need more recovery today? Go lighter. Want some effective body building? Make it a little heavier. A. Upper/Lower Circuit 4 Supersets: 1. 5/Side Single Arm Kettlebell Front Squats Tempo: 3s Down, 3s Pause 2. 5-10 Box Squat Jumps (Butt touches 20 inch box, then explode) Rest 1-2 Minutes Between Sets B. Upper/Lower Circuit 4 Supersets: 1. 10 Barbell Kang Squats 2. 10 Light Deficit Romanian Deadlifts - Really Reach and Stretch the Hamstrings Rest 1-2 Minutes Between Sets C. Upper Circuit 4 Supersets: 1. 10-20 Alternating Off-Set Plyo Push-Ups (Med Ball) 2. 10-15 Banded Reverse Flies Rest 1-2 Minutes Between Sets D. Upper Circuit 4 Supersets: 1. 10-15 Dumbbell Lateral Flies 2. 10-15 External Banded or Cable Rotator Cuff Rotations Rest 1-2 Minutes Between Sets

2 Rounds 250m Row or Ski 10 Air Squats 10 Walking Lunges 10 PVC Pass-Throughs 10 Scap Push-Ups 2 Rounds) 30-second Overhead Squat Hold (PVC) 10 Ankle Rocks/Side 5 World's Greatest Stretch/Side 30-second Banded Lat Stretch/Side 10 Thoracic Rotations

Lower Pull Week 2/8 Deadlift Primer: 1 x 5 Reps @ 40% of 1RM 1 x 5 Reps @ 45% of 1RM 1 x 5 Reps @ 50% of 1RM Then 5 x 8 Deadlift Load Goal Building: 55-60-65-70-75% of 1RM Deadlift Dropped reps and picked up the percentages

OPTIONAL Barbell or Banded Glute Bridges 3-4 Sets 10-15 Reps Load Goal: 30-40% of 1RM Deadlift

Chipper Friday Level 4: 4 Sets / 2:00 Rest Between Sets 10 Deadlifts (155/105) 10 Box Jump Overs/Step Down (24/20) 8 Hang Cleans (155/105) 8 Box Jump Overs/Step Down (24/20) 6 Shoulder to Overhead (155/105) 6 Box Jump Overs/Step Down (24/20) ____________________ Level 3: 4 Sets / 2:00 Rest Between Sets 10 Deadlifts (135/95) 10 Box Jump Overs/Step Down (24/20) 8 Hang Cleans (135/95) 8 Box Jump Overs/Step Down (24/20) 6 Shoulder to Overhead (135/95) 6 Box Jump Overs/Step Down (24/20) ____________________ Level 2: 4 Sets / 2:00 Rest Between Sets 10 Deadlifts (115/85) 10 Box Jump Overs/Step Down (24/20) 8 Hang Cleans (115/85) 8 Box Jump Overs/Step Down (24/20) 6 Shoulder to Overhead (115/85) 6 Box Jump Overs/Step Down (24/20) ____________________ Level 1: 4 Sets / 2:00 Rest Between Sets 8 Deadlifts (95/65) 8 Box Jump Overs/Step Down (24/20) 6 Hang Cleans (95/65) 6 Box Jump Overs/Step Down (24/20) 4 Shoulder to Overhead (95/65) 4 Box Jump Overs/Step Down (24/20) ____________________ Foundations: 4 Sets / 2:00 Rest Between Sets 8 Deadlifts (75/55) 8 Barbell Jump Overs 6 Hang Cleans (75/55) 6 Barbell Jump Overs 4 Shoulder to Overhead (75/55) 4 Barbell Jump Overs Score = total Time Including Rest Level 4 = RX Goal Time Per Round: Sub 3:00 How could you not look at this workout and get excited. We all love throwing the barbell around, and DT is on of the greatest barbell workouts of all time. And this one blends DT into mini chippers with the box jump overs mixed in. Choose a level where each set on the barbell can be completed unbroken. That's the goal today!

2 Rounds 250m Easy Row 10 Air Squats 10 Push-Ups 10 Ring Rows or Scap Pull-Ups 20 Jumping Jacks 2 Rounds) 10 PVC Pass-Throughs 10 Band Pull-Aparts 30-second Pec Stretch (each side) 30-second Lat Stretch (each side) 10 World's Greatest Stretch (5/side)

Upper Push/Upper Pull Wk2/8 4 Supersets: 1. 10-15 Dumbbell Bench Press 2. Max Reps Supinated Narrow Grip Strict Pull-Ups Remember for a rep range, use a load that makes the rep range very challenging, Doing 15 reps at the top of the rep range, when you could have gone to 20 is not as effective as going to near failure at rep 12

OPTIONAL Core 4 Sets 15-20 Banded Kneeling Crunches 5 Eccentric Lowering Candle Sticks

Saturday 40 Level 4: 40:00 Alternating EMOM Minute 1: 15 Wallball Shots (20/14) Minute 2: 20/16 Calorie Row Minute 3: 50' Medicine Ball Walking Lunge (20/14) Minute 4: 20/16 Calorie C2 Bike ____________________ Level 3: 40:00 Alternating EMOM Minute 1: 15 Wallball Shots (20/14) Minute 2: 16/12 Calorie Row Minute 3: 50' Medicine Ball Walking Lunge (20/14) Minute 4: 16/12 Calorie C2 Bike ____________________ Level 2: 40:00 Alternating EMOM Minute 1: 12 Wallball Shots (20/14) Minute 2: 12/10 Calorie Row Minute 3: 50' Medicine Ball Walking Lunge (20/14) Minute 4: 12/10 Calorie C2 Bike ____________________ Level 1: 40:00 Alternating EMOM Minute 1: 10 Wallball Shots (20/14) Minute 2: 10/8 Calorie Row Minute 3: 50' Medicine Ball Walking Lunge (20/14) Minute 4: 10/8 Calorie C2 Bike ____________________ Foundations: 40:00 Alternating EMOM Minute 1: 10 Wallball Shots (20/14) Minute 2: 10/8 Calorie Row Minute 3: 50' Walking Lunge Minute 4: 10/8 Calorie C2 Bike Score = Completion Level 4 = RX (Lunge = 2 Reps) This is majority legs today. And that's the point. 40 minutes of hammering your quads. Honestly, The machines are going to be the most challenging part of this workout. The calories are tough. Luckily, the wall balls are low on the reps, and the lunges are light, so you'll get quite a lot of recovery.