Fitness

E6M x 5-7 sets:

– 400m row

– 8 DB hang power cleans

– 10 hanging knee raises

– 8 box step ups

– 8-12 push-ups

Performance

E6M x 5-7 sets:

– 500/400m row

– 9 power cleans (115/75, 95/65)

– 12 toes to bar

– 9 box jump overs

– 15/12 push-ups

Fitness

A) E4M x 3 sets:

– 6-10 BB box squats

– 6-10 L-seated DB overhead press

– 12-20 alt. KB gorilla rows

B) 3 rounds for time

– 400m run

– 15-12-9 BB or DB thrusters 

– 15-12-9 pull-ups

*Scale with reps of 15-12-9

Performance

A) E4M x 3 sets – back squats

Set 1: 10 @ 50%

Set 2: 8 @ 60%

Set 3: 8 @ 65%

B) “Fran”

21-15-9 reps for time:

– thrusters (95/65)

– pull-ups

Open Gym 10-12pm or Rest Day

Fitness

E2MOM x 3-4 sets (in teams of 2-4)

1: 200m run (scale with hill run)

2: 12 DB deadlifts + 10 DB hang power cleans + 8 DB push press

3: 30 single unders + 12 wallballs + 4-6 up/down to box step over

4: 200m row

5: 5 up/down DB devil press + 10 prisoner reverse lunges + 10-15 sit-ups

6: rest

Performance

E2MOM x 3-4 sets (in teams of 2-4)

1: 200m run

2: 12 deadlifts + 9 hang power cleans + 6 shoulder to overhead (95/65) 

3: 30 double unders + 15 wallballs (20/14) + 5 burpee box jump overs (24/20”)

4: 250/200m row

5: 5 DB devil press (35/25s) + 10 DB reverse lunges + 15 sit-ups

6: rest

RX+: 115/75 BB

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