Fitness

A) EMOM x 10 sets

Station 1: 12 alternating DB piston presses (6/side)

Station 2: 8 DB lat pull-overs

B) 5 min AMRAP:

– 5 strict pull-ups

– 10/7 cal row

R60S

5 min AMRAP:

– 5 DB devil presses 

– 10/7 cal row

R60S

5 min AMRAP:

– 5 burpees over the rower

– 10/7 cal row

Performance

A) EMOM x 10 sets

– 1 split jerk @ 55-95%

B) 5 min AMRAP:

– 6 CTB pull-ups

– 12/9 cal row

R2M

5 min AMRAP:

– 6 DB devil presses (35/25s)

– 12/9 cal row

R2M

5 min AMRAP:

– 6 burpees over the rower

– 12/9 cal row

Fitness

A) E2.5M x 6 sets (3 sets each)

1: 10-15 DB bench press + 10 inverted rows

2: 20 slide mountain climbers + 20 band pull-aparts (10 prone, 10 supine)

B) 3 rounds:

– 9 push-ups

– 9 air squats

– 9 hanging knee raises

+

400m run

+

3 rounds:

– 7 push-ups

– 7 air squats

– 7 hanging knee raises

+

400m run

+

3 rounds:

– 5 push-ups

– 5 air squats

– 5 hanging knee raises

Performance 

A) E2.5M x 6 sets – bench press
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 1 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+%

*make attempt towards end of 2.5 minute interval

B) 3 rounds:

– 9 push-ups

– 9 box jumps + step down

– 9 toes to bar

+

400m run

+

3 rounds:

– 7 push-ups

– 7 box jumps + step down

– 7 toes to bar 

+

400m run

+

3 rounds:

– 5 push-ups

– 5 box jumps + step down

– 5 toes to bar 

+ 

400m run

Fitness

A) EMOM x 10 sets (5 sets each)

1: 8-12 BB sumo deadlift highpulls 

2: 8-12 medball hamstring curls

B) For time:

– 100 single unders

– 20 SA DB hang clean + jerk (10/arm)

– 20 sit-ups

– 80 single unders

– 16 SA DB hang clean + jerk

– 16 sit-ups

– 60 single unders

– 12 SA DB hang clean + jerk 

– 12 sit-ups

– 40 single unders

– 8 SA DB hang clean + jerk 

– 8 sit-ups

– 20 single unders

– 4 SA DB hang clean + jerk 

– 4 sit-ups

Performance 

A) EMOM x 5 sets:

– 1 pause clean + 1 clean

*work from 60-80%

+

EMOM x 5 sets:

– 1 clean @ 85, 87.5, 90, 90+, 90+%

B) For time:

– 50 double unders

– 10 power cleans (95/65)

– 10 shoulder to overhead

– 40 double unders

– 8 power cleans 

– 8 shoulder to overhead

– 30 double unders

– 8 power cleans 

– 8 shoulder to overhead

– 20 double unders

– 6 power cleans 

– 6 shoulder to overhead

– 10 double unders

– 4 power cleans 

– 4 shoulder to overhead

RX+ ascending weights (95/65, 115/75, 135/95, 155/105, 185/125)

Fitness & Performance

C) 3 sets for time:

– 20 reverse snow angels

– 10/side banded clam shells

Fitness

A) E2.5M x 6 sets (3 each)

1: 20 alternating double KB front rack reverse lunges

2: 10 L-seated band row + 10 lemon squeezes

B) Three sets for max reps of:

– 60 seconds of wallballs

– 60 seconds of RKB swings 

– 60 seconds of box step overs

– 60 seconds of L-seated DB press

– 60 seconds of rowing for calories

Rest 3 minutes

Performance

A) E2.5M x 6 sets – back squat
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 1 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+%

*make attempt towards end of 2.5 minute interval

B) Three sets for max reps of:

– 60 seconds of wallballs

– 60 seconds of RKB swings (53/35)

– 60 seconds of DB box step overs (50/35 lbs to 20/16″ box)

– 60 seconds of strict handstand push-ups (sub L-seated DB press)

– 60 seconds of rowing for calories

Rest 3 minutes

Fitness

A) E3M x 5 sets:

– 6 double KB front squats

– 8 chest supported incline DB/KB row w/ pause (bench on 16” box) 

– 10 banded tricep push downs w/ pause

Performance

A) E3M x 5 sets:

– 1 front squat @ 32X1 tempo + 2 regular front squats

– 8 chest supported incline DB/KB row w/ pause (bench on 16” box) 

– 10 banded tricep push downs w/ pause

Fitness & Performance

B) 3 sets for quality:

– 10 BB Romanian deadlifts @ 60% 1RM deadlift

– 10 DB lat pull-overs

– 1 lap/arm waiters carry 

– 20 hollow rocks

Fitness

A) EMOM x 10 sets (5 each)

1: 10 DB incline presses

2: 8 BB/sandbag good mornings (moderate weight, perfect movement)

B) For time:

– 800m row

– 30 alternating DB snatches 

– 30 goblet squats

– 800m row

*Scale run to 600 if needed 

Performance

A) EMOM x 10 sets

Sets 1-5: 3 stop snatch deadlift + snatch (light to moderate)

Sets 6-10: snatch (moderate to heavy)

*Pause 1-2 sec at 2” below knee, above knee, at hip. Bring back down then full snatch. 

*Build over the course of 10 sets to a heavy single.

B) For time:

– 1000/800m row 

– 30 power snatches (135/95, 115/75, 95/65, 75/66)

– 1000/800m row 

Fitness

A) E2.5M x 5 sets

– 5 deadlifts (moderately heavy)

– 20 Russian twist (use bumper plate or medball)

B) E3M x 4-6 sets:

– 200m run

– 12 RKB swings 

– 9 deficit push-ups

– 6 box jumps w/ step down

Performance

A) E2.5M x 5 sets – deadlift max
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 2 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+% 

B) E3M x 4-6 sets:

– 200m run

– 12 RKB swings (70/53)

– 9 deficit push-ups

– 6 box jumps w/ step down (24/20”) 

*For push-ups, prop yourself up on two bumper plates and touch chest to floor. 

*Keep pace high and times consistent.