Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8/side dDB/KB b-stance Romanian deadlifts
– 8-12 ring rows
Even sets:
– 8-12/side DB/KB half kneeling overhead press
– 8-12 alt. contralateral V-ups
B) E3MOM x 4-7 sets:
– 12/9 cal row
– 6 dDB hang clean + push press
– 4 burpees
Performance
A) E2M x 8 sets:
– 1 hang clean + 1 clean + 1 split jerk
*Start lighter and build to a heavy but sharp set.
B) E3MOM x 4-7 sets:
– 15/12 cal row
– 5 TnG power clean + jerk
– 5 burpees over the bar
Fitness
A) E4M x 3 sets:
– 8-12 bench press
– 4-6 eccentric pull-ups
– 6-8/side banded twist @ 3010 tempo
B) 3 rounds for time:
– 400m run
– 3-2-1 sets of…
*Scale run to 300m if needed.
Performance
A) E4M x 3 sets:
– 2 RIR bench press @ 60-65%
– 6-12 strict pull-ups (weighted if able)
– 6-8/side banded twist @ 3010 tempo
*You should fall somewhere between 10-15 reps on your first set of bench press
B) 3 rounds for time:
– 400m run
– 3-2-1 sets of…
Fitness
A) E3M x 5 sets
– 8 deadlifts
– 8-12 seated DB presses
– 8-12 DB lat pull-overs
*Heavier than 3/25
B) B) 5 rounds for time:
– 200m row
– 12 RKB swings
– 10 DB push press
– 8 DB reverse lunges
R60S
Performance
A) E3M x 5 sets
Deadlift
Set 1: 8 @ 50%
Set 2: 8 @ 55-60%
Sets 3-5: 8 @ 65%
*These are not TnG. Lower and reset every rep.
*Heavier than 3/25
B) 5 rounds for time:
– 250/200m row
– 12 RKB swings (53/35)
– 12 DB push press (35/25s)
– 12 DB reverse lunges
R60S
Fitness
6 rounds for time with a partner:
– 16/12 cal row
– 14 wallballs
– 12 RKB swings
+
R5M
+
4 rounds for time with a partner:
– 200m run
– 14 alternating DB snatch
– 12 box step overs
*Partners alternate each movement
Performance
6 rounds for time with a partner:
– 20/16 cal row
– 20 wallballs (20/14)
– 20 RKB swings (53/35)
+
R5M
+
4 rounds for time with a partner:
– 200m run
– 20 alternating DB snatch (53/35)
– 20 box jump overs (20/14)
*Partners alternate each movement
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 16 alternating DB incline presses
– 8-12 banded Spanish squats
Even sets:
– 8-12 incline chest supported KB row w/ pause
– 8-12 medball hamstring curls
Performance
A) E2M x 8 sets…
Sets 1-4: 2 snatches
Sets 5-8: 1 snatch
*Receive in squat if able
B) Strength Option
3-4 sets for quality:
– 12-16 DB bench press w/ pause
– 8-12 standing straight arm banded lat pull-down
– 8-12 BB good mornings
– 12-16 iso hold top down seated DB lateral delt flys
OR
Conditioning Option
10 minute capacity test:
– accumulate as many meters as possible on rower, bike or ski erg