Fitness

E8M x 4-5 sets:

– 200m run

– 8 double DB hang power cleans

– 10 strict pull-ups

– 12 wallballs

– 200m row

*Switch order every set.

 

Performance

E8M x 4-5 sets:

– 200m run

– 8 power cleans (115/75)

– 12 pull-ups

– 16 wallballs (20/14)

– 250/200m row

*Switch order every set.

Fitness

A) E2.5M x 5 sets:

– 6 BB or double KB deadlifts

– 8-12 DB floor press

*DLs should be heavier than 10/12.

 

B) 5 rounds for time:

– 12/9 cal row

– 12/9 push-ups

– 12 double KB/DB deadlifts

– 12 alternating box step-ups

R60S

 

Performance

A) E2.5M x 5 sets: 

– 6 deadlifts @ 65-70%

 

B) 5 rounds for time:

– 15/12 cal row

– 15/12 push-ups

– 12 double KB/DB deadlifts (53/35ish)

– 9 box jump + step down

R60S

 

RX+ perform 18/15 cal row + 70/44 deadlifts

Fitness

A) E90S x 4 sets each

Station 1: 8-12 neutral grip incline bench press w/ pause

Station 2: 12-16 weighted walking lunge

 

B) EMOM x 10-20 sets:

– 5 DB push press

– 5 DB front squats

– 5 up/downs

 

Performance

A) E90S x 8 sets:

– 3 hang power snatch

*Slightly heavier than 10/9

 

B) EMOM x 10-20 sets:

– 3 shoulder to overhead

– 3 front squats

– 3 burpees over the bar

 

*Use a challenging weight but keep sets UB.

RX+ use 3-4-5 rep scheme.

Fitness

E10M x 3-4 sets:

– 600m run (scale to 400m if needed)

– 24 DB/KB front rack reverse lunges

– 24 (15/side) DB/KB SA push press (both in front rack)

– 24/18 cal row or AB

 

Performance

E10M x 3-4 sets:

– 600m run

– 30 DB/KB front rack reverse lunges (35/25s)

– 30 (15/side) DB/KB SA push press (both in front rack)

– 30 cal row or AB

 

*RX+ use 50/35ish

Fitness & Performance

A) E3M x 4 sets:
– 6-12 BB good mornings (moderate)

– 6-12 dips 

– 6-12 strict supinated pull-ups

*Weight dips and pull-ups if needed. 

 

B) Strength Option

3-4 sets for time:

– 8-12 weighted hanging knee raise (medball or DB)

– 8-12 bent over BB rows

– 8-12 slide hamstring curl with knee squeeze

– DB bench sandwich

  • 5 regular
  • 10 alternating top down
  • 10 alternating bottom up
  • 5 regular

 

B) Conditioning Option

4-6 sets:

– 500m row/400m ski/1000m AB @ 80-90%

– R2M

*Goal is to keep a consistent pace through all sets.

 

Fitness

E8M x 4-5 sets:

– 400m run

– 16 SA DB hang clean (4-4-4-4)

– 16 DB goblet squats

– 16/12 push-ups

– 40 single unders

*Switch order every set.

 

Performance

E8M x 4-5 sets:

– 400m run

– 20 SA DB hang clean (5-5-5-5 @ 50/35)

– 20 DB goblet squats

– 20/15 CTG push-ups

– 40 double unders

*Switch order every set. 

Fitness

A) E2M x 8 sets:

– 5 front squats (BB or double KB @ tough weight)

After sets 1, 3, 5, 7:

– 16 alternating top down DB incline press

After sets 2, 4, 6, 8:

– 8 L-seated banded row w/ pause

 

B) 3 rounds for time:

– 400m row

– 20-15-10 wallballs

– 15-10-5 strict pull-ups in sets of 5

 

Performance

A) E2M x 8 sets:

– 3 front squats @ 82.5-85%

 

B) 3 rounds for time:

– 500/400m row

– 30-20-10 wallballs

– 15-12-9 pull-ups

*RX+ substitute CTB pull-ups or 9-6-3 bar MUs.

 

Fitness

A) E3M x 4 sets:

– 8-12 overhead strict press (moderately tough)

– 12-15 bent over reverse flys

– 8-12

 

B) EMOM x 10-20 sets:

– 4 alt. DB snatch

– 4 hanging knee raises

– 4 alternating box step-ups

*Weight step-ups with DB if able. 

 

Performance

A) E3M x 4 sets:

– 2 RIR overhead strict press @ 60%

– 8-12 bent over reverse flys 

 

B) EMOM x 10-20 sets:

– 3 TnG power snatch

– 3 toes to bar

– 3 box jump overs (24/20”)