Month: September 2026

Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 10/s half kneeling SA DB press

– 8-12 ring rows

B) E60S x 12-20 sets:

– 3 up/down DB devil cleans

– 4 DB reverse lunges (2/side w/ 2, 1 or no DBs)

– 3, 4 or 5 hanging knee raises

Performance

A) E4M x 4 sets:

– 8 deadlifts @ 65-70% or 3-4 RIR

B) E60S x 12-20 sets:

– 3 DB devil cleans (35/20s)

– 4 DB reverse lunges (2/side)

– 3, 4 or 5 toes to bar

Fitness

E10M x 3-5 sets

– 400m row

– 15 wallballs

– 10 strict pull-ups

– 400m run or 800m bike

– 15 RKB swings

– 10-15 push-ups

– 30 single unders

*Elevate push-ups on box or barbell if needed

Performance

E10M x 3-5 sets

– 500m row

– 20 wallballs (20/14)

– 15 kipping or 10 strict pull-ups

– 400m run or 1000m bike

– 20 RKB swings (53/35)

– 15/12 push-ups

– 40 double unders