Fitness & Performance
A) E4M x 4 sets:
– 8-12 close grip bench press @ 60-65% 1RM BP
– 6-12 supinated strict pull-ups (perform on rings if able)
– 16-24 sandbag weighted hip extensions
B) 3 sets for quality:
– 20 sandbag hug walking lunges
– 10-15 DB chest flys
– 10-15 incline Y raises w/ pause
– 30 sec medball Russian twists
Fitness & Performance
Aerobic Capacity
10 min AMRAP @ 70-80%
– 200m run
– 10 SA DB hang power clean + push press (5/side @ 50/35)
– 8 lemon squeezes
R5M
10 min AMRAP @ 70-80%
– 250/200m row
– 10 sandbag squats
– 6 strict pull-ups
R5M
10 min AMRAP @ 70-80%
– 50 double unders (sub 75 single unders)
– 20 prisoner walking reverse lunges
– 20 sec plank hold
Fitness & Performance
A) E4M x 4 sets:
– 8-12 Romanian deadlifts @ 60-65% 1RM DL
– 8-12 ring rows w/ pause (as horizontal as possible)
– 8-12 seated overhead DB tricep extension
B) E4M x 4-6 sets @ 95-100% effort
– suicide sprint
– 15 RKB swings (heavy)
– 10 burpees AFAP
*Sub run with 15 sec all out on Assault Bike.
Fitness
A) E4M x 3 sets:
– 20 goblet squats @ 1010 tempo (build to a heavy set)
– 10 DB lat pull-overs
– 30 sec flutter kicks
– 1 lap/arm suitcase carry
B) E6M x 3 sets:
– 40/30 cal row
– 30 wallballs
– 20 medball weighted sit-ups
Performance
A) E4M x 3 sets:
Set 1: 10 front squats @ 72%
Sets 2&3: 10 front squats @ 64%
*After every set perform 10 DB lat pull-overs
B) E6M x 3 sets:
– 50/40 cal row
– 35 wallballs
– 20 toes to bar
Fitness
A) E2MOM x 5 sets:
– 6 seated BB presses
– 8 weight plate good mornings
B) AMRAP in 2 min x 5 sets:
– 10 DB push press
– 10 box step ups
R2M
*pick up where you leave off
Performance
A) E2MOM x 5 sets:
– 5 pause push press
B) AMRAP in 2 min x 5 sets:
– 10 push press (115/75)
– 10 box jumps w/ step down (24/20”)
R2M
*pick up where you leave off
Fitness
A) EMOM x 5 sets
1: 8-12 L-seated DB press
2: 8-12 bent over BB rows
3: 8-12 weighted lunges
Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 65-85%
+
E2MOM x 5 sets:
– 1 clean & jerk @ 88, 93, 98, 101+%
Fitness & Performance
B) 3 sets for quality:
– 1 lap farmers carry (heavy)
– 1 length face pull sled drag
– 20-30 alternating leg lift overs
– 10-15 DB skullcrushers
Fitness & Performance
A) E4M x 4 sets:
– 8-12 close grip bench press @ 50-60% 1RM BP
– 4-12/side single arm ring row w/ reach
– 8-12 DB floor press (pause 1 count on floor)
Fitness
B) E4M x 4 sets:
– 200m run
– 12 RKB swings
– 10 goblet hold reverse lunges
– 8 strict pull-ups
R60S
Performance
B) E4M x 4 sets:
– 200m run
– 15 RKB swings (53/35)
– 12 DB overhead walking lunges, 6/side (35/25)
– 9 pull-ups
R60S
Fitness
AMRAP in 15 min at 70-80% pace:
– 500/400 m row
– 75 single unders
– 12 BB/DB push press
R5M then,
AMRAP in 15 min at 70-80% pace:
– 400 m run
– 20 push-ups
– 20 wallballs
Performance
AMRAP in 15 min at 70-80% pace:
– 500/400m row
– 50 double unders
– 10 strict handstand push-ups
R5M then,
AMRAP in 15 min at 70-80% pace:
– 400m run
– 30/24 push-ups
– 20 wallballs (20/14)