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

Fitness

A) E3M x 6 sets: 

– 8-6-4-6-4-2 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) E3M x 4-8 sets:

– 12/9 cal row

– 9 wallballs

– 6-9 strict pull-ups

– 3-6 up/downs

Performance

A) Back squat wave

– 8-6-4-6-4-2

*Second wave heavier than first

B) E3M x 4-8 sets:

– 15/12 cal row

– 12 wallballs (20/14)

– 9 pull-ups

– 6 burpees over the rower

Fitness & Performance

A) E3M x 6 sets:

Bench press wave

– 9-7-5-9-7-5 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

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated double KB front squats @ 3111 tempo

– 12-16 DB/EZ bar skull crushers

– 8-12 BB good mornings

– 16-24 alternating seated DB curls

OR

Conditioning Option

8 rounds for time:

– 200m run

– 12 alt. SA DB hang power snatches (50/35)

– 8 goblet squats

– 4 burpees over the DB

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

Fitness

B) E5M x 3-5 sets:

– 400m row

– 10 box step-overs (2, 1 or no DBs)

– 10 lemon squeezes

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 10 DB box step-overs (35/20s to 20/16”)

– 10 lemon squeezes

*Keep rounds the same pace start to finish

Fitness

E2M x 3-4 total sets

1: 400m row

2: 5 up/down DB devil presses + 10 DB reverse lunges + 10 abmat sit-ups

3: 30 single unders + 10 dips + 10 RKB swings 

4: 15 wallballs + 15 hanging knee raises

5: 400m run (scale with 300m)

6: rest

Performance

E2M x 3-4 total sets

1: 500/400m row

2: 5 DB devil presses (35/20s) + 10 DB reverse lunges + 15 abmat sit-ups

3: 30 double unders + 10 ring dips + 15 RKB swings (53/35)

4: 20 wallballs (20/14) + 15 toes to bar

5: 400m run

6: rest