Fitness & Performance
A) E4M x 4 sets:
– 6/side BB/DB step back reverse lunges
– 8-12 ring dips (add weight if able)
– 6 DB batwing rows w/ 4 sec pause
Fitness
B) EMOM x 10-20 rounds:
– 6 RKB swings (53/35)
– 4 strict pull-ups
– 2 burpees
Performance
B) EMOM x 10-20 rounds:
– 7 RKB swings (53/35)
– 5 pull-ups
– 3 burpees to target
Fitness
E3M x 6-8 sets total (3-4 each)
Odd
– 200m row
– 8 double DB hang clean + push press
– 8 box step-ups
Even
– 200m run or 400m bike
– 8 hanging knee raises
– 12 air squats
Performance
E3M x 6-8 sets total (3-4 each)
Odd
– 250/200m row
– 8 double KB hang clean + push press (35/25s)
– 8 box jump overs (24/20”)
Even
– 200m run or 500/400m bike
– 12 toes to bar
– 16 air squats
Fitness
A) E3M x 6 sets:
– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)
After odd – 8-12 bent over reverse flys w/ pause
After even – 4-8 hanging knee raises w/ pause
B) E5M x 3-5 sets:
– 400m run
– 12-16 wallballs
– 12 DB SA hang power cleans
Performance
A) Front squat wave
– 8-6-4-8-6-4
*Second wave heavier than first
B) E5M x 3-5 sets:
– 400m run
– 20 wallballs (20/14)
– 16 DB SA hang power cleans (50/35)
Fitness & Performance
A) E3M x 6 sets:
Bench press wave
– 8-6-4-8-6-4 BB bench press wave
After odd – 5-10 strict ring pull-ups (weight if able)
OR 3-5 pull-up negatives (scale w/ band)
After even – 10-20 banded face pulls
Fitness
E3M x 4-8 sets:
– 12/9 cal row
– 9 double KB deadlifts
– 9 push-ups
– 18 single unders
Performance
B) E3M x 4-8 sets:
– 15/12 cal row
– 9 double KB deadlifts (53/35s)
– 12/9 push-ups
– 18 double unders
Fitness & Performance
A) E4M x 4 sets:
– 10 DB Romanian deadlifts @ 3011 tempo
– 10-15 DB floor press w/ pause
– 10/side SA bent over KB rows
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 10-20 banded tricep push-downs
– 10-20 sec high knee hold hang
– 10+ BB drag curls
OR
Conditioning Option
For time:
– 50/40 cal row
– 50 RKB swings (53/35)
– 50 abmat sit-ups
– 35/28 cal row
– 35 RKB swings
– 35 abmat sit-ups
– 20/16 cal row
– 20 RKB swings
– 20 abmat sit-ups
Fitness
A) E2M x 8 sets
Odd:
– 8-12/side single arm DB strict press R
– 8-12 bent over BB rows w/ pause
Even:
– 8-12/side single arm DB strict press R
– 12-16 alternating KB lateral lunges
B) 5 rounds for time:
– 200m run
– 8 DB push press
– 24 single unders
– 4 up/downs
R60S
Performance
A) E2M x 8 sets
– 1 split jerk
B) 5 rounds for time:
– 200m run
– 5 shoulder to overhead
– 25 double unders
– 5 burpees to target
R60S
*S2O should be heavy but unbroken
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)
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 4 dips
– 5 lateral hops over DB or line
Performance
A) E2M x 8 sets
– 1 clean
*receive in full squat if able
B) EMOM x 10-20 sets:
– 3 touch and go squat cleans @ 65% of A
– 4 ring dips
– 5 lateral hops over the barbell
Fitness
E2M x 3-4 total sets
1: 400m row
2: 10 DB SA hang power clean & push press + 10 prisoner reverse lunges + 10 hanging knee raises
3: 30 single unders + 12 push-ups + 12 air squats
4: 10 box step-ups + 12 RKB swings
5: 400m run
6: rest
Performance
E2M x 3-4 total sets
1: 500/400m row
2: 10 DB SA hang power clean & push press (50/35) + 10 DB reverse lunges + 10 toes to bar
3: 30 double unders + 15/12 push-ups + 15 air squats
4: 10 box jump overs + 15 RKB swings (53/35)
5: 400m run
6: rest