Fitness

E2.5M x 6 sets
– 3-4 bench press w/ 32X1 tempo

After odd sets:

– 8-12 ring rows w/ pause

After even sets:

– 8-12 DB lat pull-overs

*Heavier than 7/8

B) 10 to 1 for time:

– double KB deadlifts

– push-ups (elevated if needed)

– hanging knee raise / lemon squeeze / sit-ups

Performance

A) E2.5M x 6 sets:
– 2-3 bench press @ 80-87.5%

– 4-6 strict ring pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 7/8 

B) 10 to 1 for time:

– double KB deadlifts (53/35)

– push-ups

– toes to bar

RX+: 70/44 KB w/ deficit push-ups

Fitness

A) E2MOM x 8 sets

– 5 BB Romanian deadlifts @ 3011 tempo

After odd sets:

– 5/side half kneeling DB press @ 3011 tempo

After even sets:

– 5/side SA ring row w/ reach

B) 5 rounds for time:

– 200m run

– 10 SA DB hang clean & jerks (5/5)

– 30 single unders

R60S

Performance

A) E2M x 8 sets:

– 1 clean + 1 jerk

*Pick a style of both movements and stick to it throughout all sets

B) 5 rounds for time:

– 200m run

– 5 TnG clean & jerks @ 60-70% of part A

– 30 double unders

R60S

Fitness

E8M x 4-5 sets:

– 400m row 

– 15 wallballs

– 10 alt. DB snatch

– 5 box step overs

– 5 up/downs

Performance

E8M x 4-5 sets:

– 500/400m row or 1000/800m bike

– 16 wallballs (20/14)

– 12 alt. DB snatch (50/35)

– 8 box jump overs (24/20”)

– 4 burpees over the rower

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

Fitness

A) E2.5M x 6 sets:
– 3-4 box squats w/ 32X1 tempo

After even sets

– 8-12 DB seated Arnold press

After odd sets

– 8-12 DB/KB lat pull-overs

*heavier than 7/2

B) For time:

– 600m run

– 50 RKB swings (53/35)

– 400m run

– 30 DB walking lunges (35/25s)

– 200m run

– 10 up/down DB devil press

*Scale run to 400-300-200 if needed

Performance

A) E2.5M x 6 sets:
– 2-3 back squats @ 80-90%

*heavier than 7/2

B) For time:

– 600m run

– 60 RKB swings (53/35)

– 400m run

– 40 DB walking lunges (35/25s)

– 200m run

– 20 DB devil press

Fitness

10 rounds for time with a partner:

– 12 cal row

– 10 RKB swings

– 8 DB/BB thrusters

– 6 strict pull-ups

– 4 up/downs

*Alternate every movement

Performance

10 rounds for time with a partner:

– 15/12 cal row

– 12 KB swings (53/35)

– 9 thrusters (95/65)

– 6 pull-ups

– 3 burpees over the barbell

*Alternate every movement

*RX+: 70/44 KB, 115/75 BB, CTB pull-ups

Fitness

A) E2MOM x 8 sets (4 each, alternating)

Odd sets: 8 BB/sandbag good mornings + 12 alternating plank DB row

Even sets: 8 heel elevated goblet squat + 8-12 L-seated DB press

Performance

A) E2MOM x 8 sets

– 1 snatch

*Receive in either full squat or power snatch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 BB Bradford press

– 12-16 alt. KB gorilla rows

– 12-16 banded Spanish squats

– 1 lap heavy sled drag

OR

C) Conditioning Option

4-5 sets:

– 1000/800m row

R3M

*Goal is to keep within 5 sec of 500m repeats.

Fitness

E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-8 ring pull-ups (weighted, BW, or low ring w/ leg assist)

– 6-8 alternating deadbugs 

*Heavier than 6/29

B) For time:

– 400m run

– 24 push-ups

– 16 hanging knee raise

– 400m run

– 16 push-ups

– 12 hanging knee raise

– 400m run

– 8 push-ups

– 8 hanging knee raise

*Elevate push-ups as needed for full ROM

Performance

A) E3M x 5 sets:
– 3 bench press @ 80-87.5%

– 3-6 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/29

B) For time:

– 400m run

– 30/24 push-ups

– 20 toes to bar

– 400m run

– 20/16 push-ups

– 15 toes to bar

– 400m run

– 10/8 push-ups

– 10 toes to bar

*RX+ perform 9-7-5 ring or bar MUs