Fitness

A) E4M x 3 sets:

– 12-15/side rear foot elevated split squat

– 6/side Turkish get-up sit-ups

B) 4 total sets, against a 3 minute running clock:

– 400m run

– 8 strict pull-ups

– max effort DB box step ups

R2M

Performance 

A) E4M x 3 sets – back squats

Set 1: 12 back squats @ 66-70%

Sets 2&3: 12 back squats @ 62%

B) 4 total sets, against a 3 minute running clock:

– 400m run

– 10 pull-ups

– max effort power cleans in remaining time (155/105)

R2M

Fitness

A) E2MOM x 8 sets:

– 5 strict press

– 8 DB bent over rows (switch arms each set, 4 each)

B) B) 12 min AMRAP:

– 200m row

– 8 DB push press

– 8 hanging knee raises / lemon squeezes 

C) 3 sets:

– 16 alternating elevated psoas marches

– 8 alternating bird dog with pause

Performance 

A) E2MOM x 8 sets:

– 3 split jerks building from 60-80%

*Pause 2-3 counts in receiving position on first rep of each set. 

B) 12 min AMRAP:

– 200m row

– 8 shoulder to overhead

– 8 toes to bar

C) 3 sets:

– 16 alternating elevated psoas marches

– 8 alternating bird dog with pause

Fitness

A) E4M x 3 sets – deadlift

– 10 deadlifts @ moderate weight (heavier than 8/30)

– 15-30 seconds L-sit or high knee hold

– 10 L seated band rows

B) E3MOM x 4-6 sets

Minute 1: 12/9 or 10/7 cal row

Minute 2: 10-15 wallballs

Minute 3: 20 double unders + 5-10 push ups

Performance 

A) E4M x 3 sets – deadlift

Set 1: 10 @ 68-72%

Sets 2&3: 10 @ 64%

B) E3MOM x 4-6 sets:

Minute 1: 12/9 cal row

Minute 2: 15 wallballs (20/14)

Minute 3: 20 double unders + 5-10 ring dips

RX+ row 15/12

Fitness

A) EMOM x 4 sets each

1: 8-12 BB hip extensions @ 20X1 tempo

2: 15-30 sec accumulated hanging high knee hold

3: 16 alternating seated DB press

Performance

A) E90S x 8 sets:

– 3 TnG power clean + jerk

*Work on moving the barbell efficiently rep to rep. Build in weight 

Fitness & Performance

B) 3 sets for quality:

– 1 lap / arm suitcase carry

– 1 lap lateral sled drag

– 20-30 banded hamstring curls

C) 3 sets for quality:

– 21 gun salute (DB/BB)

– 12-15 DB tricep kickbacks

Fitness

6 min AMRAP:

– 8 DB push press

– 8 alternating DB box jump step up

R3M

6 min AMRAP:

– 8 reverse sandbag weighted lunges

– 8 NPU burpee + sandbag/medball to shoulder (alternating)

R3M

6 min AMRAP:

– 8 KB swings

– 8 lemon squeezes

R3M

6 min AMRAP:

– 8 alternating DB snatch 

– 8 wallballs 

Performance

6 min AMRAP:

– 8 DB push press (35/25)

– 8 box jumps w/ step down (24/20”)

R3M

6 min AMRAP:

– 8 reverse sandbag weighted lunges

– 8 NPU burpee + sandbag to shoulder (alternating)

R3M

6 min AMRAP:

– 8 KB swings (53/35)

– 8 lemon squeezes

R3M

6 min AMRAP:

– 8 alternating DB snatch (50/35)

– 8 wallballs (20/14)

Fitness

A) E4M x 4 sets

– 16 alternating piston bench press (top down)

– 8-12 supinated pull-ups

– 8-12 hollow rocks

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 10 perfect push-ups

– 20 sit-ups

– 30 RKB swings

Performance

A) E4M x 4 sets – bench press

Set 1: 12 @ 68%

Sets 2-4: @ 62%

*After every set perform 8-12 supinated pull-ups

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 10 strict handstand push-ups or L-seated DB press

– 20 toes to bar

– 30 perfect push-ups

Fitness

A) E4M x 3 sets:

– 12-15/side front foot elevated lunge

– 8/side wide stance diagonal woodchoppers

B) AMRAP in 14 minutes:

– 80 single-unders

– 20 DB push press

– 20 goblet or air squats

Performance

A) E4M x 3 sets – back squats
Set 1: 12 back squats @ 64-68%

Sets 2&3: 12 back squats @ 60%

B) AMRAP in 14 minutes:

– 40 double-unders

– 20 push press (95/65)

– 20 front squats (95/65)