Fitness
E6M x 5-8 sets:
– 400m run
– 10 double DB hang power cleans
– 8 box step-ups
– 8 pull-ups
– 6 DB front squats (sub goblet)
*Scale to 300m
Performance
E6M x 5-8 sets:
– 400m run
– 10 hang power cleans (115/75, 95/65)
– 9 box jump-overs
– 8 pull-ups
– 7 front squats
RX+ complete with chest to bar pull-ups
Fitness
A) E2M x 6 sets:
– 5 push press
*Add until you reach a tough set of 5 reps
After odd sets – 12-16 L-seated leg lift-overs
After even sets – 8-12 ring face pulls
B) E5M x 3-5 sets:
– 400m row
– 10 DB push press
– 8 kipping knees to chest
– 6 burpees
Performance
A) E2M x 6 sets:
– 5 push press
*Add until you reach a tough set of 5 reps
B) E5M x 3-5 sets:
– 500m row
– 12 shoulder to overhead (115/75, 95/65)
– 9 toes to bar
– 6 burpees over the barbell
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB b-stance Romanian deadlifts
– 8-16 dips (weighted if able)
– 8-12/side DB bent over rows
Fitness
B) E2M x 8-12 sets
– 12 RB swings
– 8 push-ups
– 12 air squats
– 24 single unders
Performance
B) E2M x 8-12 sets
– 15 RB swings (53/35)
– 10 push-ups
– 15 air squats
– 30 double unders
RX+ use 70/44 w/ 45 DUs
Fitness
EMOM x 5-8 rounds
1: 12/9 or 10/7 cal row
2: 12 wallballs
3: 12 alt DB snatch
4: 9 strict pull-ups in UB sets of 3-3-3
5: 6 burpee box step-ups
6: rest
Performance
EMOM x 5-8 rounds
1: 15/12 cal row
2: 15 wallballs (20/14)
3: 12 alt DB snatch (50/35)
4: 9 pull-ups
5: 6 burpee box jump overs (24/20”)
6: rest
RX+ complete with reps of 15/12-20-16-12-8
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12 BB strict press
– 8-12 banded Spanish squats
Even:
– 8-12 medball hamstring curls
– 8-12 bent over double KB rows
Performance
A) E2M x 8 sets
Sets 1-4: 1 clean + 2 split jerk
Sets 5-8: 1 clean + 1 jerk
B) Strength Option
3-4 sets for quality:
– 16 BB reverse lunges (off rack)
– 4-8 strict weighted pull-ups or 2-4 negatives
– 8-12 hanging alternating strict knee raises (as high as possible)
– 8-16 DB tricep rollback extensions
OR
Conditioning Option
6 rounds for time:
– 250m row, 200m run, 500m bike, or 200m ski
– 15 RKB swings
– 12 walking lunges
– 9 lemon squeezes
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 12-16 alternating low hold landmine lateral squats
Even:
– 8-12 DB bench press
– 8-12 tall kneeling banded lat pull-down
B) 4 rounds for time:
– 400m run
– 12-9-6-3 up/down DB devil press
*Scale to 300m if needed.
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause snatch + 1 snatch
Sets 5-8: 1 snatch
*Pause 2 counts at knee.
*Receive as low as you’re able to with a focus on bar path.
B) 4 rounds for time:
– 400m run
– 12-9-6-3 DB devil press (35/25s)
Fitness
A) E4M x 4 sets:
– 6-10 bench press
– 8-12 bent over banded lat pull-down
– 8 chest supported Ys w/ pause (no weight/2.5s/5s)
*heavier on BP than last week
B) E90S x 10-15 sets:
– 6 plate ground to overhead
– 5 wallballs
– 4 hanging knee raises
– 3 up/downs
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 75-80%
– 8-12 bent over banded lat pull-down
– 8 chest supported Ys w/ pause (no weight/2.5s/5s)
B) E90S x 10-15 sets:
– 6 plate ground to overhead (45/35)
– 5 wallballs (20/14)
– 4 toes to bar
– 3 burpees to plate
Fitness
E8M x 4-6 sets:
– 200m row
– 12 DB goblet hold/prisoner reverse lunges
– 12 alt. DB snatch
– 200m run
– 12 box step-ups
– 12 dips or push-ups
*Switch the order every round.
Performance
E8M x 4-6 sets:
– 250/200m row
– 16 DB goblet hold reverse lunges
– 16 alt. DB snatch (50/35)
– 200m run
– 12 box jump overs (24/20”)
– 12 ring dips
*Switch the order every round.
*RX+ perform 16 reps of all movements.