Fitness

2 rounds for time with a partner

– 800m row in 200m splits

– 60 RKB swings

– 60 wallballs

– 800m run in 200m splits

– 40 push-ups

– 40 abmat sit-ups

– 100 double unders

– 20  medball box step-ups

– 20 up/downs

 *35 min cut-off

Performance

2 rounds for time with a partner

– 1000/800m row in 250/200m splits

– 75 RKB swings (53/35)

– 75 wallballs (20/14)

– 800m run in 200m splits

– 50 push-ups

– 50 lemon squeezes

– 100 double unders

– 25 box jump overs (24/20”)

– 25 burpees

 *35 min cut-off

Fitness

A) E3M x 5 sets:
– 4 bench press w/ 32X1 tempo

– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)

– 18-24 foot elevated medball Russian twists

*Heavier than 6/4

Performance

A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo +2-4 bench press @ 70-75%

– 6-10 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/4

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side rear foot elevated split squat

– 8-12 seated overhead tricep extension (BB or DB)

– 8-12/side bent over rows

– 8-12 banded face curls

C) Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R2M

Fitness

A) E3M x 5 sets:

– 5 deadlifts w/ 32X1 tempo

– 5-10 chaos push-ups

– 8/side split stance band row

B) 4 rounds for time:

– 40 single unders (sub lateral hops)

– 30/24 cal row

– 20 RKB swings

R2M

Performance

A) E3M x 5 sets:

– 5 deadlifts w/ 32X1 tempo @ 60-65%

B) 4 rounds for time:

– 50 double unders

– 35/28 cal row

– 20 RKB swings (53/35)

R2M

E5M x 6 sets:

– 400m run or 400m row (alternating each set)

– 8 DB hang power cleans

– 12/9 push-ups

– 16 air squats

Performance

E5M x 6 sets:

– 400m run or 500/400m row (alternating each set)

– 8 hang power cleans (115/75, 95/65)

– 16/12 push-ups

– 24 air squats

Fitness

A) E2M x 8 sets:

– 3 push press (3 count eccentric)

After odd sets…

– 8/side standing band row w/ contralateral reach

After even sets…

– 8/side DB/KB Romanian deadlifts

B) 3 sets: 

4 min AMRAP

– 5 shoulder to overhead (95/65)

– 5 pull-ups

– 5 burpees over the barbell

R60S 

*The second set perform reps of 4.

*The third set perform reps of 3.

Performance

A) E2M x 8 sets:

Sets 1-2: 3 push press

Sets 3-5: 2 push press

Sets 6-8: 1 push press

*heavier than 6/2

B) 3 sets: 

4 min AMRAP

– 5 shoulder to overhead (95/65)

– 5 pull-ups

– 5 burpees over the barbell

R60S 

*The second set perform reps of 4.

*The third set perform reps of 3.

*RX+ use 115/75.

Fitness

A) E3M x 5 sets:
– 5 box squats w/ 32X1 tempo

– 6-8 DB seated Arnold press

– 8-10 banded straight arm lat pull-down

B) E6M x 3-4 sets:

– 400m run

– 10 hanging knee raises / weighted sit-up

– 12 DB/KB reverse  lunges

Performance

A) E3M x 5 sets:
– 1 back squat w/ tempo 32X1 + 2-3 back squats @ 70-75%

*heavier than 5/27

B) E6M x 3-4 sets:

– 400m run

– 12 toes to bar

– 16 DB/KB reverse lunges (35/25s)

Fitness

A) E3M x 5 sets:
– 5 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

*Heavier than 5/25

Performance

A) E3M x 5 sets:
– 3-5 bench press w/ 32X1 tempo @ 65-70%

– 12 alt. KB gorilla row

*Heavier than 5/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side front foot elevated split squats (BB or DBs)

– 8-12 dips (weighted, body weight, banded or box)

– 8-12 ring rows (as horizontal as possible)

– 8-12 banded “no moneys”

C) Conditioning Option

8-12 sets:

– 60 sec row/bike

– 60 sec rest/easy spin