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