Eo3 Foundations

Saturday 20140621

Explosive Work

  • Clap push-up – 4 x Failure
  • Broad Jump – 4 x 5


Stop set when movement loses explosives or max number of reps is reached.

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: Hand Release Push Up

Strength Work

4 rounds

  • Hand Stand Push Up, 10 reps
  • Front Lever Hold, 10 seconds
  • Pistols, 10 reps (each leg)

*Rest 30 Seconds between exercises and 1 minute between rounds.

*Competitor: As prescribed 
*Established: Hand Stand Hold/3×10 toes to bar
*Recruit: Feet Elevated Push Up/3×10 knees to elbow/Rear Foot Elevated Split Squat


4 Rounds for time. 

Lunge Jump x 16
Spiderman Push-Up x 10
Chest to bar Pull-Up x 5
Somersault x 4
V-ups x 10

Post results to comments.

Monday 20140609


This workout is only for those who achieved the Eo3 "Competitor" level of fitness. The amount of work output accomplished in this workout is insane, and when done as fast as possible, you're body will let you know just how much work you are doing.

For time:

15 reps, Snatch @ 135 lb
15 reps, Burpee
15 reps, Clean and Jerk @ 135 lb

15 reps, Box Jump @ 24" Box

Then immediately complete to following complex:

1 rep, Clean and Jerk + 7 reps, Deadlift +  6 reps, Bent Row + 5 rep, Hang Clean + 4 reps, Front Squat + 3 reps, Push Press + 2 reps, Back Squat + 1 rep, Push Press + 1 rep, Snatch

Do not set the bar down or release your grip. All reps done @ 135 lb.

*Scale as needed