Fitness
A) E2.5M x 6 sets:
– 5 dKB or BB front squats @ 32X1 tempo
– 10 alt. DB renegade rows
– 10 half kneeling banded low to high chops (R or L)
*Alternate arms each set on chops
*Heavier than 3/14
B) E90S x 10-15 rounds:
– 6 wallballs
– 5 dips
– 4 strict pull-ups or ring rows
Performance
A) E2.5M x 6 sets:
– 3 front squats w/ 32X1 tempo @ 60-70%
*Heavier than 3/4
B) E90S x 10-15 rounds:
– 8 wallballs (20/14)
– 6 dips
– 4 pull-ups
RX+ complete w/ 4 CTB pull-ups or 2 bMUs
Fitness
A) E2M x 8 sets
Even sets:
– 8-12 strict BB press
– 8-12 single leg DB hip thrusts R
Odd sets:
– 8-12 bent over double KB/DB row
– 8-12 single leg DB hip thrusts L
B) 3 rounds for time:
– 400m row
– 10 DB hang power clean + push press
– 50 single unders
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause split jerk + 1 split jerk
Sets 5-8: 1 split jerk
*Pause only in receiving position
*Heavier than 3/11
B) 3 rounds for time:
– 500/400m row
– 12-9-6 power clean + push jerk (135/95, 115/75, 95/65)
– 50-40-30 double unders
Fitness
In teams of 2, alternate movements for 30 minutes:
– 15/12 cal row
– 15 elevated push-ups
– 30 RKB swings
– 60 single unders
– 15 elevated push-ups
– 30 RKB swings
– 15/12 cal row
Performance
In teams of 2, alternate movements for 30 minutes:
– 20/15 cal row
– 15 ring dips
– 30 RKB swings
– 60 double unders
– 15 ring dips
– 30 RKB swings
– 20/15 cal row
Fitness
E3M x 6 sets:
– 6-4-2-6-4-2 box squats
After even: 12-16/side alternating DB bench press
After odd: 8-12 tall kneeling banded lat pull-downs
*heavier than 3/10
Performance
E3M x 6 sets:
– 6-4-2-5-3-1 back squats
*heavier than 3/10
Fitness & Performance
B) Strength Option
3-4 sets:
– 8-12 BB good mornings
– 12-16 seated overhead DB/BB tricep extension
– 1 lap heavy reverse sled drag
– 16-20 alternating standing DB curls
OR Conditioning Option
4 rounds for time:
– 400m run (sub bike/row/ski)
– 10 DB thrusters (35/25s)
– 15 ring rows
– 20 abmat sit-ups
Fitness
E5M x 6-8 sets (3-4 each, alternating)…
Station 1
– 500/400m row
– 8 up/down DB devil presses
– 35 single unders
Station 2
– 400m run
– 16 RKB swings
– 35 single unders
Performance
E5M x 6-8 sets (3-4 each, alternating)…
Station 1
– 500/400m row
– 8 DB devil presses (35/25s)
– 35 double unders
Station 2
– 400m run
– 16 RKB swings (53/35)
– 35 double unders
*RX+ complete with 10 devil presses and 20 RKB swings.
Fitness & Performance
A) E4M x 4 sets:
– 6-10 Romanian deadlifts @ 65+%
– 8-12 dips (weighted, BW, or scaled)
– 8-12/side bent over KB/DB rows
*heavier than 3/8
Fitness
B) EMOM x 10-20 sets:
– 4 alternating goblet hold reverse lunges
– 2-4 strict pull-ups
– 4 box step overs
Performance
B) EMOM x 10-20 sets:
– 4 alternating double KB front rack reverse lunges (35/26s)
– 4 pull-ups
– 4 box jump overs (24/20”)
*RX+ use 6-5-4 rep scheme
Fitness
E2M x 8 sets (4 each)
Odd sets:
– 16 alternating top-down DB incline presses
– 8-12 banded Spanish squats
Even sets:
– 16 alternating dKB gorilla rows
– 8-12 medball hamstring curls
B) E4M x 4-5 sets:
– 16/12 cal row
– 8 alternating DB snatch
– 8 up/downs
Performance
A) E2M x 8 sets…
Sets 1-4: 1 hang snatch + 1 snatch
Sets 5-8: 1 snatch
B) E4M x 4-5 sets:
– 20/15 cal row
– 5 TnG power snatch (115/75, 95/65, 75/55)
– 10 burpees over the bar
RX+ perform with TnG squat snatch.
Fitness
A) E2.5M x 6 sets:
– 5 dKB front squats @ 32X1 tempo
– 10 alt. DB renegade rows
– 10 half kneeling banded high to low chops (R or L)
*alternate arms each set on chops
B) EMOM x 10-20 sets:
– 15 single unders / 20 lateral line hops / 10 jumping jacks
– 3 DB hang squat cleans
– 3 hanging knee raise / kip to knee tuck
*Don’t spend more than 15-20 seconds on double unders
Performance
A) E2.5M x 6 sets:
– 4 front squats w/ 32X1 tempo @ 55-65%
*Heavier than 3/4
B) EMOM x 10-20 sets:
– 15 double unders
– 3 TnG squat cleans (115/75, 95/65, 75/55)
– 3 toes to bar
*Don’t spend more than 15-20 seconds on double unders
*RX+ perform 20 DUs with 135/95