Fitness & Performance
A) E4M x 4 sets:
– 8/s split squats (rear foot elevated or regular)
– 8-16 tough push-ups
– 8-12/s SA half kneeling banded lat pull-downs
*Push-ups can be elevated, hand release, deficit, weighted
Fitness
B) E5M x 3-5 sets:
– 400m run
– 5 up/down DB devil press
– 10 box step-ups
– 10 ring or inverted BB rows
Performance
B) E5M x 3-5 sets:
– 400m run
– 5 DB devil press (35/20s)
– 10 box jump overs (24/20”)
– 10 ring or inverted BB rows
Fitness
A) E2M x 6 sets:
– 5 push press
After odd sets…
– 5/s SA ring row + reach
After even sets…
– 5/s box step-downs (no push-off, knee height)
B) E2M x 8-12 sets
Odd: 12/9 cal row + 9 DB push press + 9-12 air squats
Even: 12/9 cal row + 6-9 pull-ups + 6 lemon squeezes
Performance
A) E2M x 6 sets:
– 5 push press
B) E2M x 8-12 sets
Odd: 15/12 cal row + 9 push press + 12 air squats
Even: 15/12 cal row + 6 strict or 9 kipping pull-ups + 6 lemon squeezes
Fitness
A) E3MOM x 6 sets:
– 5 front squats (sub 8 double KB front squat w/ pause)
– 16-20 alt. top down DB bench press
– 10 ring face pulls
B) E60S x 10-20 sets:
– 3 DB thrusters
– 3 hanging knee raises
– 3 burpees
*Scale up with reps of 5-4-3 to make it tougher.
Performance
A) E3MOM x 6 sets:
– 5 front squats @ 2 RIR or 75-82.5%
B) E60S x 10-20 sets:
– 3 thrusters (115/75, 95/65, 75/55)
– 3 toes to bar
– 3 burpees over the barbell
*RX+ perform 2 toes to bar + 1 bMU