Fitness

A) E2MOM x 4 sets each

Station 1: 10 double KB front rack squats + 6 body saws

Station 2: 10 double DB RDLs + 10-20 second high knee/L hang

B) 3 rounds for time:

– 400m row

– 15-12-9 DB hang squat cleans

– 15-12-9 push-ups 

Performance

A) E2MOM x 4 sets:

– 1 clean pull to below knee + clean pull to above knee + clean

*work from 60-75%

+

E2MOM x 4 sets:

– 1 clean @ 80, 85, 90, 90+%

B) 3 rounds for time:

– 500/400m row

– 15-12-9 squat cleans (135/95)

– 15-12-9 ring dips

Fitness

A) E3M x 4 sets:

– 8-6-8-6 bench press (wave loading)

– 8 alternating archer ring rows w/ pause

B) AMRAP in 12 minutes:

– 6 strict pull-ups

– 8 alternating DB snatches

– 10 single arm DB push presses (left)

– 10 single arm DB push presses (right)

Performance

A) E3M x 4 sets – bench press
Set 1: 1 @ 92%

Sets 2-4: 3 @ 82%

*After every set perform 3 weighted pull-ups AHAP.

B) AMRAP in 12 minutes:

– 6 strict pull-ups

– 8 alternating DB snatches (50/35)

– 10 single arm DB push presses (left)

– 10 single arm DB push presses (right)

Fitness 

A) E3M x 4 sets – deadlift
– 5 sumo deadlifts @ 3011 tempo (moderate)

– 7/side bench elevated single leg hip thrusts w/ pause

– 9 DB lat pull-overs

B) E5M x 3-4 sets:

– 24/18 cal row

– 12 DB burpee + box step ups (tough weight to knee height box)

Performance

A) E3M x 4 sets – deadlift
Set 1: 5 @ 82%

Sets 2-4: 5 @ 74%

B) E5M x 3-4 sets:

– 28/21 cal row

– 14 DB burpee + box step ups (tough weight to knee height box)

Fitness

A) E2MOM x 8 sets

– 5 push press (building)

– 8 chest supported incline DB rows

Performance

A) E2MOM x 8 sets:

– 1 push press + 2 push jerks + 3 split jerks

*Build to a heavy set.

Fitness & Performance

B) 3 sets for quality:

– 1 lap heavy sled drag

– 1 lap contralateral carry

– 8-12 hamstring curls (w rower, towels or medball)

– 30 second accumulated L-sit

Fitness

A) E3MOM x 4 sets

– 8-6-8-6 back squats 

– 8 elevator ring rows

– 8 bent over reverse flys

*Back squats should be heavier from 8 to 6 and for the second 8 & 6.

B) 5 rounds for time:

– 200m run

– 8 DB thrusters

– 6 strict pull-ups

Performance

A) E3M x 4 sets – back squat
Set 1: 4 @ 82%

Sets 2-4: 4 @ 76%

B) 5 rounds for time:

– 200m run

– 8 thrusters (95/65)

– 8 pull-ups

*RX+ perform 115/75 thrusters and 6 CTB pull-ups or 4/3 bar MUs.

Fitness & Performance

C) 3 sets for quality:

– 10 reverse snow angels 

– 10/side glute med wall slides

Fitness

A) EMOM x 5 sets each

1: 10 alternating KB front rack box step ups

2: 10 KB sumo deadlift high pulls

B) EMOM x 20-30 minutes

– 5 goblet squats

– 4 hanging knee raises

– 3 NPU burpees over the bar 

Performance

A) E30S x 20 sets:

– 1 power snatch @ 70-75%

B) EMOM x 20-30 minutes

– 3 overhead squats (115/75)

– 3 toes to bar

– 3 burpees over the bar

Fitness

A) E3M x 4 sets:

– 10 glute bridge DB bench press

– 5 strict pull-ups @ 3111 tempo

– 20 Russian plate twists

B) E5MOM x 4-5 sets:

– 400m row

– 20 weighted reverse lunges

– 15/12 push ups

– 40 single unders

Performance

A) E3M x 4 sets – bench press
Set 1: 4 @ 82%

Sets 2-4: 4 @ 76%

*After every set perform 4 weighted pull-ups AHAP.

B) E5MOM x 4-5 sets:

– 500/400m row

– 20 overhead plate reverse lunges (45/35)

– 15/12 HR push ups

– 40 double unders