Fitness & Performance

A) E4M x 3 sets:

– 2 RIR close grip bench press @ 55-60%

– 8-12/side bent over row

– 8-12 banded no moneys

*CGBP should be between 10-15 reps on first set

B) EMOM x 10-20 sets

– 6 alternating DB snatch (50/35)

– 5 goblet squats

– 4 dips or push-ups

RX+ perform 6-6-6 with deficit push-ups

Fitness

A) E4M x 8 sets:
– 400m run

– 8 hanging knee raises

– 8 double KB front squats

Performance

A) E4M x 8 sets:
– 400m run

– 8 toes to bar

– 4 front squats

*Front squats are from the floor. You pick the weight. Score is weight x reps. Goal is highest total possible.

Fitness & Performance

B) 3 sets for quality:

– 20 sec/side copenhagen plank

– 20 sec/side single leg wall sit

– 10 alternating deadbugs 

Fitness

A) E2M x 6 sets:

– 8-10 DB Romanian deadlifts

After odd sets…

– 8 half kneeling landmine press R

After even sets…

– 8 half kneeling landmine press L 

*Set up landmine press with a sandbag and a barbell. 

B) E6M x 3-4 sets:

– 24/18 cal row

– 12 push press (95/65, 75/45)

– 36 single unders

– 8 strict pull-ups

Performance

A) E60S x 12 sets:

– 1 power clean + push jerk

*Build to a heavy but crisp single.

B) E6M x 3-4 sets:

– 30/24 cal row

– 15 push press (95/65, 75/45)

– 30 double unders

– 10 strict pull-ups

Fitness

5 rounds for time with a partner

– 400m row (in 200m splits)

– 30 RKB swings 

– 20 wallballs

– 400m run (in 200m splits)

– 15 pull-ups

– 10 up/downs

Performance

5 rounds for time with a partner

– 500/400m row (in 250/200m splits)

– 40 RKB swings 53/35

– 30 wallballs (20/14)

– 400m run (in 200m splits)

– 20 pull-ups

– 10 burpees over rower

*40 minute cut-off.

Fitness

A) E2M x 6 sets (3 each)

Station 1: 16 alternating DB box step ups (farmers hold)

Station 2: 16 alternating KB gorilla row w/ pause

Performance

A) E2M x 6 sets:

– 1 front squat @ 85-90%

*Heavier than 4/7

B) Strength Option

3 sets for quality:

– 16 alternating DB death march

– 8 BB Bradford presses

+

3 sets for quality

– 8-16 ring bicep curls + 8-16 ring rows

– 8-16 DB tricep rollback extension + 8-16 bench press

OR

C) Conditioning Option

6-8 sets:

– 60 sec work at 80-90% row, bike, ski

– 60 sec rest

Fitness

A) E2.5M x 6 sets:

– 5 BB or double KB deadlifts

After odd sets:

– 8-10 seated DB press

After even sets:

– 8/side half kneeling single arm banded lat pull-down

B) E3M x 4-7 sets:

– 12/9 cal row (scale to 10/8)

– 9 RKB swings 

– 6 hanging knee raises or lemon squeezes

Performance

A) E2.5M x 6 sets:

– 7-5-3-7-5-3 deadlift wave

B) E3M x 4-7 sets:

– 15/12 cal row

– 10 RKB swings (70/44)

– 5 toes to bar