Month: August 2026

Fitness

A) E2M x 8 sets:

Odd

– 10/s half kneeling BB landmine presses

– 8 KB front foot elevated split squat (R)

Even

– 10/s bent over DB row

– 8 KB front foot elevated split squat (L)

B) 15 min AMRAP

– 20 single unders

– 2 DB power clean + push press (1/arm)

– 5 hanging knee raises

– 10 air squats

*Add two DB PC+PP each round.

Performance

A) E2M x 8 sets:

– 1 clean + 1 jerk

B) 15 min AMRAP

– 20 double unders

– 1 power clean + push jerk (135/95, 115/75, 95/65)

– 5 toes to bar

– 10 air squats

*Add one PC+PJ each round.

Fitness & Performance

C) 20 KB Turkish get-ups (heavy but fluid)

Fitness

E6M x 3-4 total rounds:

Station 1:

– 400m run or 1000m bike

– 6 up/down DB devil cleans

– 12 goblet or prisoner reverse lunges

– 8-12 strict pull-ups

Station 2:

– 500m row

– 12 box step-overs

– 12 push-ups (elevated on box if needed)

– 8 lemon squeezes

Performance

E6M x 3-4 total rounds:

Station 1:

– 400m run or 1000m bike

– 8 DB devil cleans (35/20s)

– 16 DB reverse lunges

– 8-12 strict or 12-16 kipping pull-ups

Station 2:

– 500m row

– 12 MB box step-overs (20/14)

– 16/12 push-ups

– 12 lemon squeezes

Fitness

A) E3M x 6 sets:

– 5-5-4-3-2-2 back squats @ 3111 tempo

After odd sets – 8/s SA ring rows with dip + reach

After even sets – 8-12 DB floor press

B) E3M x 5-8 sets:

– 12/9 or 10/7 cal row

– 10 wallballs

– 10 DB hang power snatch 

Performance

A) E3M x 6 sets:

– 5-5-4-3-2-2 back squats @ 3111 tempo

B) E3M x 5-8 sets:

– 15/12 cal row

– 12 wallballs (20/14)

– 12 DB hang power snatch (50/35)