Fitness
– 100 wallballs
– 1000m row
– 80 KB swings
– 800m run (in 200m splits)
– 60 hanging knee raises
– 600m row
– 40 dips
– 400m run (in 200m splits)
– 20 up/downs
– 200m run (together)
Performance
For time with a partner:
– 100 wallballs (20/14)
– 1000m row
– 80 KB swings (53/35)
– 800m run (in 200m splits)
– 60 toes to bar
– 600m row
– 40 ring dips
– 400m run (in 200m splits)
– 20 burpees over the rower
– 200m run (together)
Fitness
A) E3M x 6 sets
– 10-8-6-4-4-4 deadlifts
After even sets:
– 8-12 DB floor press
After odd sets:
– 8-12 tall kneeling banded lat pull-downs
*Heavier than 4/21
Performance
A) EM x 6 sets
Deadlift
Set 1: 8 @ 60%
Set 2: 6 @ 70%%
Sets 3-6: 3-4 @ 80%
*Heavier than 4/21
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 8-12/side DB/KB bent over row
– 8-12 medball hamstring curls
– 12-16 DB skullcrushers
OR
Conditioning Option
For time:
– 1000/800m row
+
4x:
– 5 DB devil press (35/25s)
– 10 DB reverse lunges
– 15 abmat sit-ups
+
1000/800m row
Fitness
A) E2M x 6 sets:
– 5 BB push press
After odd sets:
– 10-20 seated banded hamstring curls
After even sets:
– 10/side bent over DB/KB row
*Heavier than 4/19
B) For time:
– 600m run
– 20 DB push press
– 15 hanging knee raise
– 400m run
– 15 DB push press
– 10 hanging knee raise
– 200m run
– 10 DB push press
– 5 hanging knee raise
*Scale runs to 400-300-200 if needed.
Performance
A) E2M x 6 sets:
– 4 push jerks
*Heavier than 4/19
For time:
– 600m run
– 20 shoulder to overhead (95/65)
– 20 toes to bar
– 400m run
– 15 shoulder to overhead
– 15 toes to bar
– 200m run
– 10 shoulder to overhead
– 10 toes to bar
*RX+ use 115/75.
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side DB/BB split squats
Even sets:
– 12-16 alternating KB gorilla rows
– 12-16 double banded OH tricep extensions
*Split squats can be from floor or rear foot elevated.
B) E3M x 4-7 sets:
– 12/9 or 10/8 cal row
– 10 RKB swings
– 20 single unders
Performance
A) E2M x 8 sets
Sets 1-4: 2-3 front squats @ 80-85%
Sets 5-8: 1-2 @ 90+%
B) E3M x 4-7 sets:
– 12/9 cal row
– 12 RKB swings (53/35)
– 24 double unders
*RX+ perform reps of 15/12-15-30
Fitness & Performance
E3M x 2 sets total
Station 1: AMRAP in 2 minutes
– 3 DB/KB thrusters (35/25s)
– 3 box jump overs (Fitness: step-ups)
Station 2:
– 500m row (Fitness: 400m row)
Station 3: AMRAP in 2 minutes
– 3 dual DB/KB snatch
– 6 prisoner reverse lunges
Station 4:
– 400m run
Station 5: AMRAP in 2 minutes
– 6 push-ups
– 9 air squats
Station 6:
– 500m row or 400m run
(pick one the first time through then switch for the second)
*Can also sub in 1000m AB or 400m ski
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8/side dDB/KB b-stance Romanian deadlifts
– 8-12 ring rows
Even sets:
– 8-12/side DB/KB half kneeling overhead press
– 8-12 alt. contralateral V-ups
B) E90S x 10-15 sets:
– 3 dDB power clean + push press
– 3-6 strict pull-ups
– 3 up/downs
– 3-6 wallballs
Performance
A) E2M x 8 sets:
– 1 clean + 1 split jerk
B) E90S x 10-15 sets:
– 3 TnG power clean + push jerk (115/75, 95/65)
– 6 pull-ups
– 3 burpees over the bar
– 6 wallballs
*RX+ 135/95.
Fitness
EMOM x 5-7 rounds…
1: 12/9 or 10/7 cal row
2: 12 RKB swings
3: 9 DB thrusters
4: 6 up/down + step over
5: 200m run (sub hill run)
6: rest
Performance
EMOM x 5-7 rounds…
1: 15/12 cal row
2: 15 RKB swings (53/35)
3: 10 DB thrusters (50/35s)
4: 5 burpee + box jump overs (24/20”)
5: 200m run
6: rest
Fitness
A) E3M x 5 sets
– 10-8-6-6-6 deadlifts
– 8-12 bench dips
– 8-12 DB lat pull-overs
*Heavier than 4/12
B) 5 rounds for time:
– 200m run
– 8 push-ups (elevate if needed)
– 8 dKB deadlifts
– 16 single unders or lateral hops
R60S
Performance
A) E3M x 5 sets
Deadlift
Set 1: 8 @ 60%
Set 2: 6 @ 60-65%
Sets 3-5: 4-6 @ 75%
*Heavier than 4/12
B) 5 rounds for time:
– 200m run
– 10-15 push-ups
– 10 dKB deadlifts (53/35s)
– 20 double unders
R60S
*RX+ perform 5-10 HSPUs