Fitness
E4M x 8-12 sets (4-6 each)
Station 1:
– 200m row
– 8 hanging knee raises
– 12 KB/DB goblet hold or prisoner reverse lunges
– 20 single unders
Station 2:
– 200m run
– 8-12 push-ups
– 8 box step-ups
– 20 single unders
Performance
E4M x 8-12 sets (4-6 each)
Station 1:
– 250/200m row
– 8 toes to bar
– 12 KB/DB goblet hold reverse lunges
– 20 double unders
Station 2:
– 200m run
– 12/8 push-ups
– 8 box jump overs (24/20”)
– 20 double unders
Fitness
A) E3M x 6 sets
– 3 back or box squats (building)
After odd sets
– 8-12/side SA standing DB overhead press
After even sets
– 16 alternating KB gorilla rows
B) 4 rounds for time:
– 400m run
– 9 DB thrusters
– 6-9 strict pull-ups
R60S
Performance
A) E3M x 6 sets
Set 1: 3 back squats (building set)
Sets 2-6: 3 back squats (working sets @ 80-90% & 1-2 RIR)
*~5% heavier than last week
B) 4 rounds for time:
– 400m run
– 9 thrusters (95/65, 75/55)
– 12 pull-ups
R60S
RX+ complete with 115/75
Fitness
A) E3M x 6 sets:
– 5 deadlifts (building)
After odd sets…
– 8-12 dips (box/bench/dip bar/rings)
After even sets…
– 8-12/side SA half kneeling band row and reach
B) E3M x 4-8 sets:
– 12/9 cal row
– 9 double KB deadlifts
– 6-9 dips
– 3 up/downs
Performance
A) E3M x 6 sets:
Set 1: 5 deadlifts (building set)
Sets 2-6: 5 deadlifts (75-85% @ 1-2 RIR)
*~5% heavier than last time
B) E3M x 4-8 sets:
– 15/12 cal row
– 9 double KB deadlifts (53/35s)
– 6-9 ring dips
– 3 up/downs
For time with a partner:
– 1000m row (split)
– 100 RKB swings
– 100 air squats
– 400m run (together)
– 60 push-ups
– 60 prisoner lunges
– 1000m row (split)
– 40 hanging knee raises
– 40 box step ups
– 400m run (together)
Performance
For time with a partner:
– 1000m row (split)
– 100 RKB swings (53/35)
– 100 air squats
– 400m run (together)
– 80 push-ups
– 80 prisoner lunges
– 1000m row (split)
– 60 toes to bar
– 60 box jump overs (24/20”)
– 400m run (together)
Fitness
A) E2.5M x 6 sets
– 5-5-5-3-3-3 push press
After odd sets…
– 5 batwing rows w/ 5 sec pause
After even sets…
– 10 L-seated leg lift-overs
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
*Build to a heavy set of 5
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-15 banded OH tricep extensions
– 5-10 ab-wheel roll-outs
– 10 BB good mornings
– 10 supinated ring rows (tough)
OR
Conditioning Option
20 min AMRAP:
– 2 cal row
– 2 RKB swings
– 2 up/downs
– 2 reverse lunges
*Increase reps by 2 each round
Fitness
E6M x 6-8 sets
Station 1:
– 800m run (scale to 600m)
Station 2:
– 4 min AMRAP
– Rest 2 minutes
Performance
E6M x 6-8 sets
Station 1:
– 800m run
Station 2:
– 4 min AMRAP
– Rest 2 minutes
*Keep runs the same pace
*Sub bike or row as needed
Fitness & Performance
A) E3M x 6 sets…
– 4 bench press
*First set building, next 5 at 75-85% & 1-2 RIR
After odd sets:
– 8-12 tall kneeling banded lat pull-down
After even sets:
– 8-12/side DB rear delt rows
*~5% heavier than last week
Fitness
B) 4 rounds for time:
– 400m run
– 4-3-2-1 rounds of…
Performance
B) 4 rounds for time:
– 400m run
– 4-3-2-1 rounds of…
Fitness
A) E2M x 8 sets
Odd sets:
– 16 alternating weighted box step-ups
Even sets:
– 8-12/side half kneeling landmine presses
– 10-20 sec top of ring row hold
*last day for these movements
B) E2M x 8-12 sets total
1: 12/9 cal row + 5 DB hang squat clean to thrusters
2: 12/9 cal row + 5 up/downs
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive in a full squat if able
B) E2M x 8-12 sets total
1: 15/12 cal row + 5 TNG squat clean to thrusters (115/75, 95/65)
2: 15/12 cal row + 5 burpees over the barbell