Fitness
For time w/ a partner:
– 800m row
– 80 wallballs
– 800m row
– 60 dips or push-ups
– 800m row
– 80 RKB swings
– 800m row
– 60 ring rows
– 800m row
Performance
For time w/ a partner:
– 1000m row
– 120 wallballs
– 1000m row
– 60 pull-ups
– 1000m row
– 120 RKB swings (53/35)
– 1000m row
– 60 ring dips
– 1000m row
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict presses
– 8 SL DB Romanian deadlifts (R)
Even sets:
– 8-12/side half kneeling band banded high rows
– 8 SL DB Romanian deadlifts (L)
*SL RDLs should be done with back leg raises straight off ground with square hips
Performance
A) E2M x 8 sets:
Sets 1-4: 1 double pause split jerks + 1 split jerk
Sets 5-8: 1 split jerk
*1 pause on the dip, 1 pause on the catch
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled pull
– 8-12 BB good mornings
– 12-16 banded tricep push-downs
– 8/side half kneeling banded chops
OR
Conditioning Option
10-15 rounds:
– 30 seconds work (bike, row or ski)
– 30 seconds of rest (easy spin on bike)
*Keep out out the same each round (RPMs on bike, meters on row/ski)
Fitness
E6M x 5-8 sets:
– 200m row
– 12 plate hold walking lunges (sub prisoner)
– 8 pull-ups
– 12 push-ups
– 8 lemon squeezes (sub abmat sit-ups)
Performance
E6M x 5-8 sets:
– 250/200m row
– 16 OH plate walking lunges (45/35, 35/25, 25/15)
– 12 pull-ups
– 16/12 push-ups
– 12 lemon squeezes