Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling landmine press 

– 4-8 strict hanging leg or knee raise

Even sets:

– 12-16 alt. landmine lateral squats

– 12-16 L-seated banded row

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power snatch + 1 power snatch

Sets 5-8: 1 power snatch

*PS reps are not touch and go

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side tall box step ups (weight if able – limit push-off)

– 12-16 DB rollback tricep extensions

– 8-12 slide hamstring curls

– 12-16 standing BB/EZBB/DB curls

OR 

Conditioning Option

For time:

– 800-600-400-200m run

– 24-16-12-6 

• OH/hug plate lunges (45/35, 35/25, 25/15)
• Ring rows

Fitness

A) E4M x 4 sets:

– 6-8 bench press 

– 8-12/side SA half kneeling banded lat pull/downs

– 8-12 bent over reverse flys

B) 15 min AMRAP:

– 12/9 cal row

– 10 RKB swings

– 8 dips

– 6 burpees over the rower

RX+ use 70/44

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 80% 

– 8-12/side SA half kneeling banded lat pull/downs

– 8-12 bent over reverse flys

B) 15 min AMRAP:

– 15/12 cal row

– 12 RKB swings (53/35)

– 9 ring dips

– 6 burpees over the rower

RX+ use 70/44

Fitness

A) E3M x 6 sets

– 10-8-6-4-4-2 deadlifts

After even sets:

– 8-12 DB floor press

After odd sets:

– 8-12 tall kneeling banded lat pull-downs

*Heavier than 5/9

B) 5 rounds for time

– 200m row

– 12 SA DB hang power cleans 

– 12 push-ups (elevate if needed)

– 24 single unders

R60S

Performance

A) E3M x 6 sets

Deadlift

Set 1: 7 @ 65%

Set 2: 5 @ 75%
Sets 3-6: 1-3 @ 80-90%

*Heavier than 5/9

B) 5 rounds for time

– 250/200m row

– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)

– 15/12 push-ups

– 30 double unders

R60S

Fitness

A) E2M x 6 sets:

– 5-5-4-2-2-2 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

B) E90S x 10-15 sets

– 5 DB push press (115/75, 95/65, 75/55)

– 3 DB box step overs

– 4 hanging knee raise

– 2 burpees to target

Performance

A) E2M x 6 sets:

– 5-4-3-2-2-2 push jerks

*Heavier than 5/6

B) E90S x 10-15 sets

– 5 push jerks (115/75, 95/65, 75/55)

– 3 box jump overs (24/20”)

– 4 toes to bar

– 2 burpees to target

RX+ perform reps of 6-4-5-3

Fitness

E15M x 3 sets:

– 800m row

– 800m run (scale to 600m)

– 30 wallballs

– 15 strict pull-ups

Performance

E15M x 3 sets:

– 1000m row

– 800m run

– 40 wallballs (20/14)

– 20 pull-ups

RX+ perform CTB pull-ups

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 12-16 alternating front foot elevated reverse lunge

*Knees over toes focus

Even sets:

– 8-12 DB floor press

– 8-12 bent over BB rows

Performance

A) E2M x 8 sets

Sets 1-3: 2-3 front squats @ 75-85%

Sets 4-6: 1-2 @ 85-90%

Sets 7-8: 1 @ 92.5+%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side B-stance single leg BB/DB Romanian deadlifts

– 8-12 DB lat pull-overs

– 1 lap reverse heavy sled drag

– 10-20 banded tricep push-downs

OR 

Conditioning Option

6 rounds for time:

– 250m row/200m run/500m AB/200m ski

– 8 double DB hang power clean + push press

– 8 DB front squats

– 16 mountain climbers

Fitness

E5M x 5-8 sets:

– 400m row

– 6 up down DB devil press

– 6-10 lemon squeezes

– 24 single unders

Performance

E5M x 5-8 sets:

– 500/400m row

– 6 DB devil presses (35/25s)

– 6-10 lemon squeezes

– 30 double unders