A) E3M x 4 sets
– 8-8-6-6 deadlifts (6s heavier than 8s)
– 8-12 tall kneeling DB presses
– 8-12/side bent over KB rows
B) E90S x 10-15 sets:
– 8 RKB swings
– 4-8 dips
– 8 air squats
– 4-8 lemon squeezes
Performance
A) E3M x 4 sets:
– deadlifts
Set 1: 8 @ 55%
Sets 2: 8 @ 65%
Sets 3-4: 6 @ 70%
B) E90S x 10-15 sets:
– 8 RKB swings (53/35)
– 4-8 ring dips
– 8 goblet squats
– 4-8 lemon squeezes
RX+ perform w/ 12 RKB swings and 3-6 HSPUs (sub for RD)
Fitness
A) E3M x 5 sets
– 5 BB front squats @ 32X1 tempo
– 8-12 L-seated band rows
– 4/side half kneeling pallof press w/ knee liftoff
B) E3M x 4-8 sets
– 12/9 cal row
– 12 wallballs (20/14)
– 6 pull-ups
Performance
A) E3M x 5 sets:
– 3 front squats @ 32X1 tempo
*Start lighter and build to a tough set at tempo
B) E3M x 4-8 sets
– 12/9 cal row
– 12 wallballs (20/14)
– 6 pull-ups
RX+ complete with 15/12 cal row and sub pull-ups w/ 3 bMUs
Fitness
E8M x 4-6 sets:
– 400m row
– 8 DB hang power cleans
– 10 hanging knee raises
– 12 DB goblet/prisoner walking lunges
– 30 single unders
Performance
E8M x 4-6 sets:
– 500/400m row
– 8 hang power cleans (115/75, 95/65)
– 12 toes to bar
– 16 plate overhead walking lunges (45/35, 35/25)
– 48 double unders
Fitness & Performance
A) E2M x 6 sets
– 5-4-3-3-2-2 BB push press
*Build to a tough 2 reps
Fitness
B) 5 rounds for time:
– 200m run
– 10 SA DB hang clean + push press (5/side)
– 4 up/down + box step-up
R60S
Performance
B) 5 rounds for time:
– 200m run
– 12 SA DB hang clean + push press (6/side @ 50/35)
– 6 burpee box jump overs (24/20”)
R60S
Fitness & Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 75-80% (Fitness: 6-10)
– 8-12/side bent over DB/KB rows
– 8-12 bent over reverse flies w/ pause
B) Strength Option
3-4 sets for quality:
– 12-16 DB Tate presses
– 8/side B-stance KB Romanian deadlifts
– 4-8 tough pull-ups (weighted, BW, banded)
– 1 lap reverse sled drag
OR
Conditioning Option
For time:
– 500m row
– 50 RKB swings (53/35)
– 400m run
– 40 wallballs (20/14)
– 500m row
– 30 abmat sit-ups
– 400m run
– 20 burpees
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) EMOM x 10-20 minutes:
– 3 DB hang squat cleans
– 3 hanging knee raises
– 3-5 push-ups
Performance
A) E2M x 8 sets:
Sets 1-4: 1 slow pull clean + 1 clean
Sets 5-8: 1 clean
*Spend 3 counts on first pull
*Build to today’s heavy single
B) EMOM x 10-20 minutes:
– 1 squat clean @ 75% of A
– 1 front squat
– 3 toes to bar
– 5 push-ups
Fitness
E3M x 8-12 sets:
Odd sets:
– 200m run (sub hill run)
– 12 DB hang power cleans (3/3/3/3)
– 4 up/down + box step-up
Even sets:
– 200m row
– 8-12 dips
– 24 single unders
Performance
E3M x 8-12 sets:
Odd sets:
– 200m run
– 12 DB hang power cleans (3/3/3/3 @ 53/35)
– 4 burpee box jump overs (24/20”)
Even sets:
– 250/200m row
– 8-12 ring dips
– 24 double unders
Fitness
A) E3M x 4 sets
– 8 deadlifts
– 8-12 tall kneeling DB presses
– 8-12/side bent over KB rows
B) 5 rounds for time:
– 200m run
– 10 reverse lunges (prisoner or goblet)
– 10 DB push presses
R60S
Performance
A) E3M x 4 sets:
– deadlifts
Set 1: 8 @ 55%
Sets 2-4: 8 @ 65%
B) 5 rounds for time:
– 200m run
– 10 DB/KB front rack reverse lunges (35/25s)
– 10 push presses
R60S
RX+ use 53/35s