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
Fitness
E5M x 6 sets:
– 400m run or 400m row (alternating each set)
– 8 box step overs
– 10 alternating DB snatch
– 12 alternating DB goblet hold reverse lunge (sub BW lunge)
Performance
E5M x 6 sets:
– 400m run or 500/400m row (alternating each set)
– 8 box jump overs (24/20”)
– 10 alternating DB snatch (50/35)
– 12 alternating DB goblet hold reverse lunge
*RX+ perform 8-12-16 reps each set
Fitness
A) E2M x 8 sets:
– 3 BB push press
After odd sets…
– 8/side half kneeling band lat pull-down
After even sets…
– 16 alt. DB weighted step-ups
*Heavier than 5/24.
B) AMRAP in 10 min:
– 1 DB push press
– 1 hanging knee raise / lemon squeeze
– 1 burpee
*Increase by 1 rep each round.
Performance
A) E2M x 8 sets:
Sets 1-4: 3 push press
Sets 5-8: 2 push press
*Heavier than 5/24
B) AMRAP in 10 min:
– 1 shoulder to overhead (95/65)
– 1 toes to bar
– 1 burpee over barbell
*Increase by 1 rep each round.
*RX+ use 115/75.
Fitness
A) E2M x 8 sets (5 each)
Station 1: 8-12 BB weighted hip thrusts + 8-12 supinated chest to bar banded strict pull-ups
Station 2: 8-12 heel elevated goblet squats w/ pause + 8 double band 90/90s
B) 40-32-24-16-8 reps for time:
– cal row
– RKB swings
– single unders
Performance
A) E2M x 8 sets
– 1 clean
*Heavier than 5/21
*Receive in a squat if able.
B) 50-40-30-20-10 reps for time:
– cal row
– RKB swings (53/35)
– double unders