Fitness

A) EMOM x 10 sets (5 each)

1: 12 alternating seated DB piston presses

2: 12 alternating KB/DB goblet hold reverse lunges (tough)

B) E5M x 3-4 sets:

– 250/200m row

– 12 alternating DB snatches

– 250/200m row

– 12 wall balls 

Performance

A) EMOM x 10 sets

Sets 1-3: high hang snatch

Sets 4-6: hang snatch

Sets 7-10: snatch

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

B) E5M x 3-4 sets:

– 250/200m row

– 10 power snatches (95/65, 75/55, 65/45)

– 250/200m row

– 10 overhead squats

Fitness

A) E3M x 5 sets:
– 5 deadlifts (moderately heavy)

– 7 ring/bench dips

– 9 L-seated band rows

B) E3MOM x 4-6 sets:

– 200m run

– 5 strict pull-ups

– 10 double KB deadlifts

– 15 air squats

Performance

A) E3M x 4 sets – deadlift
Set 1: 1 @ 94-98%

Sets 2-4: 2 @ 88% 

B) E3MOM x 4-6 sets:

– 200m run

– 5 strict pull-ups (add weight if too easy)

– 10 deadlifts @ 50% of A, Set 1

– 15 air squats

Fitness

A) EMOM x 10 sets

Station 1: 5 BB push presses

Station 2: 5/side single arm ring row + reach

B) For time:

– 200 single unders

– 50 DB push press

– 40 hanging knee raise

– 30 push-ups (elevate if needed)

– 200 single unders

C) 3 sets for quality:

– 6/side TGUP sit-ups

– 12 bent over reverse flys

Performance

A) EMOM x 5 sets:

– 1 pause split jerk @ 50-70%

+ 

EMOM x 5 sets:

– 1 split jerk @ 75-85%

B) For time:

– 100 double unders

– 50 shoulder to overhead (95/65)

– 40 toes to bar

– 30 push-ups

– 100 double unders

C) 3 sets for quality:

– 6/side TGUP sit-ups

– 12 bent over reverse flys

Fitness

A) E3MOM x 5 sets

– 8-4-8-4-8 bench press

– 8 supinated bent over BB rows

*8s are lighter than 4s. All 8s should be same weight as with all 4s. Make it tough.

Performance

A) E3M x 4 sets – bench press
Set 1: 1 @ 94-98%

Sets 2-4: 3 @ 88%

*After every set perform 8 supinated bent over BB rows

Fitness & Performance

B) 3 sets for quality:

– 1 length seated overhead hand over hand sled pull

– 12/side DB/KB rear foot elevated split squats

– 10-15 BB/DB skull crushers

– 10-15 BB/DB curls

Fitness

A) For max reps:

– 60 seconds of strict pull-ups

– R60S

– 60 seconds of BB push press (empty barbell)

– R60S

– 60 seconds of rowing for calories

– R60S

– 60 seconds of SA alternating DB snatches

– R60S

– 60 seconds of burpee to box step-up (knee height)

– R60S

– 60 seconds of plank (maintain hollow position)

– Rest 4 minutes then…

B) EMOM x 4 sets:

1: strict pull-ups

2: BB push press (empty barbell)

3: rowing for calories

4: SA alternating DB snatches

5: burpee to box step-up

6: 40 seconds of plank

*Perform all sets to 60-70% of reps achieved in part A.

Performance 

A) For max reps:

– 60 seconds of strict pull-ups or bar muscle-ups

– R60S

– 60 seconds of strict handstand push-ups or BB push press (75/55)

– R60S

– 60 seconds of rowing for calories

– R60S

– 60 seconds of SA alternating DB snatches (50/35)

– R60S

– 60 seconds of burpee + box jump overs (20/16”)

– R60S

– 60 seconds of plank (maintain hollow position)

– Rest 4 minutes then…

B) EMOM x 4 sets:

1: strict pull-ups or bar muscle-ups

2: strict handstand push-ups or BB push press

3: rowing for calories

4: SA alternating DB snatches

5: burpee + box jump overs

6: 40 seconds of plank

*Perform all sets to 60-70% of reps achieved in part A.

Fitness

A) E3MOM x 5 sets

– 8-4-8-4-8 back squats 

– 12 alternating banded psoas marches

*8s are lighter than 4s. All 8s should be same weight as with all 4s. Make it tough. 

B) E3MOM x 5 sets:

– 15/12 cal row

– 10 DB thrusters

Performance

A) E3M x 4 sets – back squat
Set 1: 1 @ 94-98%

Sets 2-4: 3 @ 88%

*Start on the second set of the Fitness clock.

B) E3MOM x 5 sets:

– 20/15 cal row

– 5 thrusters

*Build each set on thrusters to a heavy UB set of 5.

Fitness

A) E90S x 4 sets each

Station 1: 12 DB incline bench press

Station 2: 12 BB glute bridge w/ pause at top

B) E5M x 4 sets:

– 400m run (scale to 300m if needed)

– 6 double DB hang power snatch

– 8 DB front rack reverse lunges

– 10 hanging knee raises/lemon squeezes

Performance

A) E90S x 8 sets:

– 1 halting snatch deadlift @ knee + 1 snatch

*Build from 65-90%.

B) E5M x 4 sets:

– 400m run

– 6 hang power snatch (95/65)

– 8 overhead squats

– 10 toes to bar