“You know Jason’s (Khalipa) secret. I will tell you. Jason lives in the 20 min Burpee EMOM’s.”
– Garrett Fisher

a) 60 min EMOM

Even: row 15/10 calories
Odd: 1 round of reverse Cindy*

If you start failing Cindy, cut push-ups in half. If it’s easy, add 1 rep to each movement every 5 minutes after the 20 minute mark. If you begin to fail the row skip rounds of Cindy until you get back on track. If you never get back on track keep rowing.

B) anything you like.

4:59 mile on the Assault bike.


A) 15 x Rolling 100m’s

For every meter you don’t get 100m exactly; add either 1 rep, 2 reps, or 3 reps for every meter.

First 5(+1 per meter)

10 box jump overs 30″

Second 5(+2 per meter)

10 toes to bar

Third 5(+3 per meter)

50 unbroken double unders



15 overhand no hook deadlift 245/165 + 20 yard broad jumps + 80 yard sprint + :30 rest + 400 m run + 1:30 rest


work up to heavy

Hi hang clean+hang clean+low(below knees)hang clean+split jerk

Then do 

12×1 clean and jerks at that weight
B)1 min on 1 min off for 5 rounds

Max burpee d ball over the shoulder


1 min on 1 min off for 5 rounds

Double eye level KB swing


 50′ bear crawl+100 yard run

Rest as needed between rnds 


Competitors… I understand not everyone has unlimited time. But part of being a competitor is going 100% in each section of the workout. This is especially important in the class workouts! This is more vital than the competitor programming! Intensity brings results to a competitor. 5 minutes rest between Class and Comp WODs isn’t necessarily bad, but it definitely is if your hitting class at 85%.


3 rounds

30 cal assault bike

20 Hspu 

10 muscle ups

20 Hspu 

30 cal assault bike

Rest 3 min


Front squat


All sets at the same heavy weight.


A)20 min clock

Emom 10 minutes

1 power snatch

Emom 10 minutes

1 squat snatch

B) every 4 minutes for 20 minutes

20 alt db snatches-you choose weight.                                           (take 1 min or less)

200 m run.                                              (Take 1 minute or less)

Bike or row the remainder of each 4 minute interval at a recovery pace. You’ll find that if your recovery pace is actually a working pace you will not keep db snatch…

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