Fitness

A) E2MOM x 8 sets

– 6-8 B-stance KB/DB Romanian deadlifts 

– 8-10 half kneeling BB landmine press

*switch sides every set for 4 sets/side

B) For time:

– 1000m row

– 30 SA DB hang power cleans (5/5/5/5/5/5)

– 25 up/downs

– 20 strict pull-ups

Performance

A) E2M x 8 sets

Sets 1-4: 2 cleans

Sets 5-8: 1 clean

B) For time:

– 1000m row

– 30 power cleans (135/95)

– 20 burpee pull-ups

*RX+: 20 burpee + CTB pull-ups

Or 10x 2 burpees + 1 bar MU

Fitness

E8M x 4-5 sets:

– 400m run

– 12 DB/BB thrusters

– 9 hanging knee raise

– 9 box step-overs

– 6 DB up/down devil press

*Sub in lemon squeezes or abmat sit-ups if needed

Performance

E8M x 4-5 sets:

– 400m run

– 15 thrusters (75/55)

– 12 toes to bar

– 9 box jump overs (24/20”)

– 6 DB devil press

RX+ complete reps of 20-16-12-8

Fitness

A) E2.5M x 6 sets:

– 4 deadlifts w/ 32X1 tempo

– 8-10 DB floor press w/ pause

– 8-10 bent over reverse flys (5-10lbs)

B) E3M x 4-7 sets:

– 12/9 cal row

– 12 RKB swings 

– 9 dips

Performance

A) E2.5M x 6 sets:

– 3 deadlifts @ 80-85%

B) E3M x 4-7 sets:

– 15/12 cal row

– 12 RKB swings (53/35)

– 9 dips

*RX+ perform 20/15 cal row, 15 RKB swings, 10 dips

Fitness

A) E4M x 3 sets:

– 8-12 front squats

– 12-16 DB renegade rows

– 16-20 leg lifts over DB

*front squats can be performed with a BB in the front rack or arms crossed OR with double KBs.

B) 10 rounds for time:

– 8 wallballs (20/14)

– 16 single unders 

– 4 strict pull-ups

Performance

A) E4M x 3 sets:

– 8-12 front squats

*Day 1 of front squat cycle

B) 10 rounds for time:

– 10 wallballs (20/14)

– 20 double unders 

– 5 strict pull-ups

Fitness

EMOM x 4-6 sets

1: 6 DB hang power cleans + 6 push press

2: 12 medicine ball hold reverse lunges 

3: 200m row

4: 6 strict pull-ups + 6 up/downs

5: 12 alt. DB snatch

6: 200m run

7: rest

*Scale row to 150m and run to top of hill if needed

Performance

EMOM x 4-6 sets

1: 6 power cleans + 6 shoulder to overhead (95/65)

2: 12 goblet hold reverse lunges (50/35)

3: 250/200m row

4: 6 pull-ups + 6 burpees

5: 12 alt. DB snatch

6: 200m run

7: rest

RX+ use 115/75, 70/44 GS, CTB pull-ups, burpees over rower

Fitness & Performance

A) E5M x 4 sets:

– 2 RIR BB strict press

– 8/side KB rear foot elevated split squat

– 8-12 bent over BB row w/ pause

B) Strength Option

3-4 sets for quality:

– 10-15 OH BB seated tricep extensions 

– 10-15/side SA DB preacher curl (bench on 24”)

– 1 lap/arm suitcase carry

– sled push x 1 length

OR

Conditioning Option

3-5 sets:

– 1000/800m row

R2.5M