Fitness & Performance

A) E4M x 4 sets:

– 1-2 RIR bench press @ 70-75%

– 8-12/side bent over DB/KB rows

– 8-12 bent over reverse flies w/ pause

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 4-8 strict supinated pull-ups

– 16-20 KB walking lunges

– 12-16 DB skull crushers

OR

Conditioning Option

28-21-15-9 reps for time:

– cal row

– RKB swings (53/35)

– push-ups

– air squats

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

B) 4 rounds for time:
– 400m run

– 12-9-6-3 DB hang squat cleans 

Performance

A) E2M x 8 sets:

Sets 1-4: 2 hang cleans

Sets 5-8: 1 hang clean

B) 4 rounds for time:
– 400m run

– 12-9-6-3 squat cleans (115/75, 95/65)

RX+ use 135/95

Fitness & Performance

A) E4M x 4 sets

– 8 BB Romanian deadlifts @ 3011 tempo

– 12-16 DB incline press

– 8-12/side bent over KB rows

*Compare to 12/5

Fitness

B) EMOM x 10-20 sets:

– 5 wallballs

– 5 RKB swings

– 3 dips or push-ups

Performance

B) EMOM x 10-20 sets:

– 5 wallballs (20/14)

– 7 RKB swings (53/35)

– 3 ring dips

Fitness

E4M x 6-10 sets:
Odd sets:

– 200m run

– 4 DB up/down devil presses

– 8 box step-overs

Even sets:

– 200m row

– 4-8 hanging knee raise

– 24 single unders

Performance

E4M x 6-10 sets:
Odd sets:

– 200m run

– 4 DB devil presses (35/25s)

– 8 DB box step-overs (20/16”)

Even sets:

– 250/200m row

– 8 toes to bar

– 24 double unders

Fitness

A) E3M x 6 sets

– 4 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 8-12/side half kneeling banded high row

B) E2M x 8-12 total sets

– 12/9 or 10/7 cal row

After odd sets:

– 6 DB thrusters

After even sets

– 4-6 strict pull-ups

Performance

A) E3M x 6 sets:

– 4 back squats @ 75-80%

B) E2M x 8-12 total sets

– 12/9 cal row

After odd sets:

– 6 thrusters (95/65)

After even sets

– 6 pull-ups

RX+ 15/12 cal row, 115/75 thrusters, CTB pull-ups

Fitness

E12M…

Station 1:

– 800m row

– 40 alt. SA DB power cleans (20/side)

– 40 SA DB push press (20/side)

Station 2:

– 800m run 

– 40 wallballs

– 20 strict pull-ups or 30 ring rows

Station 3

– 800m row or 800m run or 1600m bike

– 100 single unders 

– 20 burpees

Performance

E12M…

Station 1:

– 1000/800m row

– 30 power cleans (135/95, 115/75, 95/65)

– 50 SA DB push press (50/35, 40/25, 35/20 @ 25/side)

Station 2:

– 800m run

– 50 wallballs (20/14)

– 30 pull-ups

Station 3

– 1000/800m row or 800m run or 2000/1600m bike

– 100 double unders 

– 30 burpees over the barbell

Fitness & Performance

A) E2M x 6 sets

– 5 BB push press

*Build to a tough 5 reps

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 8-12 bent over BB rows

– 1 lap/arm KB waiters walk

– 12-16 banded tricep push-down

OR 

Conditioning

3 rounds for time:

– 750/600-500/400-250/200m row

– 4-3-2 rounds of:

• 12 SA DB hang power cleans (6/side @ 50/35)
• 9 push-ups
• 6 toes to bar

RX+ complete with 70/44 KB, 6 HSPU, 3 MUs