Fitness
A) E3M x 4 sets:
– 10 double KB front rack squats (heel elevated)
– 10-15 DB lat pull-overs
Performance
A) E3M x 4 sets:
– 8 front squats @ 65-67.5%
Fitness & Performance
B) 3 sets for quality:
– 12-16 KB death march
– 8-12 L-seated DB press
– 12-16 ring bicep curls
– 8-12 alternating lateral raise w/ top hold
Optional conditioning substitute
E2M x 6-8 sets:
– 250/200m row @ 90% pace
Fitness
A) E2.5M x 5 sets:
– 1-2 bench press @ 87.5-92.5%
– 12 alternating KB/DB gorilla rows
B) E2M x 9-12 total sets (3-4 rounds)
– 12/9 cal row
– rotate movements each set:
Performance
A) E2.5M x 5 sets:
– 1-2 bench press @ 87.5-92.5%
– 12 alternating KB/DB gorilla rows
B) E2M x 9-12 total sets (3-4 rounds)
– 12/9 cal row
– rotate movements each set:
Fitness
A) EMOM x 5 sets (alternating)
Station 1: 8-10 DB hang power cleans
Station 2: 8-10 ring rows
Station 3: 8-10 supine medball hamstring curls
B) EMOM x 10-20 sets:
– 5 double KB deadlifts (moderately tough)
– 5 sit-ups
– 5 dips (box or ring)
Performance
A) EMOM x 5 sets:
– 1 hang power clean (moderate)
+
E2MOM x 5 sets:
– 1 hang power clean (heavy)
B) EMOM x 10-20 sets:
– 3 deadlifts @ 55-65%
– 4 lemon squeezes
– 5 ring dips
Fitness
E8M x 4-5 sets:
– 400m run
– 12 sandbag front squats
– 200m run
– 12 strict pull-ups
– 30 single unders
*Scale further with a 300m run to start.
Performance
E8M x 4-5 sets:
– 400m run
– 12 front squats (95/65)
– 200m run
– 12 pull-ups
– 30 double unders
RX+ perform overhead squats + chest to bar pull-ups
Fitness
A) EMOM x 5 sets each (alternating)
Station 1: 6/side half kneeling landmine press
Station 2: 6/side DB split squats
B) E5M x 3-5 sets:
– 400m row
– 12 DB/BB push press
– 40 single unders
Performance
A) EMOM x 10 sets:
– 1 push press
*start at same weight as your heavy doubles and build if able
B) E5M x 3-5 sets:
– 500/400m row
– 10 shoulder to overhead
– 40 double unders
*Pick a weight for S2O that is challenging but UB.
Fitness
E2MOM x 3-4 sets
Station 1: 15/12 cal row
Station 2: 15 RKB swings + 12 wallballs (20/14) + 9 push-ups
Station 3: 30 single unders + 12 sit-ups + 9 ring rows
Station 4: 200m run (sub hill run)
Station 5: rest
Performance
E2MOM x 3-4 sets
Station 1: 20/15 cal row
Station 2: 15 RKB swings (70/44) + 12 wallballs (20/14) + 9 push-ups
Station 3: 30 double unders + 12 lemon squeezes + 9 pull-ups
Station 4: 200m run
Station 5: rest
Fitness & Performance
A) E4M x 4 sets
– 10 Romanian deadlifts @ 60%
– 10-15 dips (banded or weighted)
B) 3 sets for quality:
– 20 single DB front rack squats @ 1011 tempo (heavier than last week)
– 10-15 bradford presses
– 10-15 seated banded hamstring curls
– 20 alternating DB curls
Fitness
A) E3M x 3 sets:
– 12 double KB front squats w/ heels elevated
– 12-16 tall kneeling banded lat pull-downs
B) For time:
– 800m run
– 60 alternating reverse weighted lunges (53/35)
– 800m run
Performance
A) E3M x 3 sets:
– 10 front squats @ 62.5-65%
B) For time:
– 800m run
– 60 alternating reverse weighted lunges (53/35)
– 800m run