Fitness

A) E2.5M x 6 sets

– 8-6-4-6-4-2 deadlift wave

After odd sets – 6/side DB curl to press

After even sets – 12-18 L-seated leg lift-overs

*Second wave should be heavier than first

B) 3 rounds for time:

– 400m run

– 15-12-9 reps of…

• double KB/DB deadlifts
• hanging knee raises

Performance

A) E2.5M x 6 sets:

– 8-6-4-6-4-2 deadlift wave

*Second wave should be heavier than first

B) 3 rounds for time:

– 400m run

– 21-15-9 reps of…

• double KB/DB deadlifts (53/35)
• toes to bar

*RX+ complete with 70/44s

Fitness

30 min AMRAP w/ a partner:

– 12 cal row

– 12 RKB swings

– 9 double DB hang power cleans

– 9 strict pull-ups

– 9 double DB push press

*switch after each movement

Performance

30 min AMRAP w/ a partner:

– 15/12 cal row

– 12 deadlifts (115/75, 95/65, 75/55)

– 9 hang power cleans

– 12 pull-ups

– 6 shoulder to overhead

*switch after each movement

*RX+ use 135/95

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 KB Romanian deadlifts

– 8-12 SA DB incline presses (R)

Even sets:

– 8-12 tall kneeling banded lat pull-down

– 8-12 SA DB incline presses (L)

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause clean + 1 clean

Sets 5-8: 1 clean

*receive in full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length seated vertical hand over hand sled pull

– 12-16 overhead banded tricep extensions

– 16-24 alternating DB hammer curls

– 16-24 alternating slide mountain climbers (butt down)

OR

Conditioning Option

3 rounds for time…

– 400m run, 500/400m row, or 1000/800m bike 

– 3 rounds of:

• 10 RKB swings (53/35)
• 10 prisoner reverse lunges
• 10 abmat sit-ups

*90 total reps on KBS, lunge, sit-ups 

Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 Back squat or box squat wave

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

B) E60S x 10-20 sets:

– 7 RKB swings

– 5 wallballs

– 3 dips

Performance

A) Back squat wave

– 8-6-4-8-6-4

*Second wave heavier than first

B) E60S x 10-20 sets:

– 7 RKB swings

– 5 wallballs (20/14)

– 3 ring dips

Fitness

E90S x 4-6 sets:

1: 15/12 cal row

2: 12 DB thrusters + 6-9 up/downs

3: 200m run 

4: 12 box step-ups +6-9 lemon squeezes

5: rest

Performance

E90S x 4-6 sets:

1: 20/15 cal row

2: 12 thrusters (95/65) + 9 burpees over the barbell

3: 200m run 

4: 9 box jump overs (24/20”) + 12 lemon squeezes

5: rest

Fitness

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

B) E5M x 3-5 sets:

– 400m row

– 15 push-ups

– 12 double KB deadlifts

– 9 ring rows

Performance

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

After even – 10-20 banded face pulls

B) E5M x 3-5 sets:

– 500/400m row

– 20/15 push-ups

– 15 double KB deadlifts (53/35s)

– 10 pull-ups

Fitness

A) E2M x 6 sets:

– 5-5-4-4-3-3 BB push press (building)

After odd – 8-12/side half kneeling band row + reach

After even – 8-12 tough goblet squats

B) 15 min AMRAP:

– 1 DB hang power clean + push jerk

– 3 hanging knee raises

– 5 air squats

– 20 single unders

*Add one power clean + push jerk each round

Performance

A) E2M x 6 sets:

– 3-3-2-2-1-1 push jerk

*Barbell starts from the floor.

*Build to a heavy single.

B) 15 min AMRAP:

– 1 power clean + push jerk (135/95, 115/75, 95/65)

– 3 toes to bar

– 5 air squats

– 20 double unders

*Add one power clean + push jerk each round

Fitness & Performance

C) 3 rounds for time:

– 6/side TGUP sit-ups (heavy)

– 20-30 sec side plank/side