Fitness

EMOM x 4-6 sets

1: 6 DB hang power cleans + 6 push press

2: 12 medicine ball hold reverse lunges 

3: 200m row

4: 6 strict pull-ups + 6 up/downs

5: 12 alt. DB snatch

6: 200m run

7: rest

*Scale row to 150m and run to top of hill if needed

Performance

EMOM x 4-6 sets

1: 6 power cleans + 6 shoulder to overhead (95/65)

2: 12 goblet hold reverse lunges (50/35)

3: 250/200m row

4: 6 pull-ups + 6 burpees

5: 12 alt. DB snatch

6: 200m run

7: rest

RX+ use 115/75, 70/44 GS, CTB pull-ups, burpees over rower

Fitness & Performance

A) E5M x 4 sets:

– 2 RIR BB strict press

– 8/side KB rear foot elevated split squat

– 8-12 bent over BB row w/ pause

B) Strength Option

3-4 sets for quality:

– 10-15 OH BB seated tricep extensions 

– 10-15/side SA DB preacher curl (bench on 24”)

– 1 lap/arm suitcase carry

– sled push x 1 length

OR

Conditioning Option

3-5 sets:

– 1000/800m row

R2.5M

Fitness

E2.5M x 6 sets
– 3-4 bench press w/ 32X1 tempo

After odd sets:

– 8-12 ring rows w/ pause

After even sets:

– 8-12 DB lat pull-overs

*Heavier than 7/8

B) 10 to 1 for time:

– double KB deadlifts

– push-ups (elevated if needed)

– hanging knee raise / lemon squeeze / sit-ups

Performance

A) E2.5M x 6 sets:
– 2-3 bench press @ 80-87.5%

– 4-6 strict ring pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 7/8 

B) 10 to 1 for time:

– double KB deadlifts (53/35)

– push-ups

– toes to bar

RX+: 70/44 KB w/ deficit push-ups

Fitness

A) E2MOM x 8 sets

– 5 BB Romanian deadlifts @ 3011 tempo

After odd sets:

– 5/side half kneeling DB press @ 3011 tempo

After even sets:

– 5/side SA ring row w/ reach

B) 5 rounds for time:

– 200m run

– 10 SA DB hang clean & jerks (5/5)

– 30 single unders

R60S

Performance

A) E2M x 8 sets:

– 1 clean + 1 jerk

*Pick a style of both movements and stick to it throughout all sets

B) 5 rounds for time:

– 200m run

– 5 TnG clean & jerks @ 60-70% of part A

– 30 double unders

R60S

Fitness

E8M x 4-5 sets:

– 400m row 

– 15 wallballs

– 10 alt. DB snatch

– 5 box step overs

– 5 up/downs

Performance

E8M x 4-5 sets:

– 500/400m row or 1000/800m bike

– 16 wallballs (20/14)

– 12 alt. DB snatch (50/35)

– 8 box jump overs (24/20”)

– 4 burpees over the rower

RX+ complete reps of 20-16-12-8

Fitness

A) E2.5M x 6 sets:
– 3-4 box squats w/ 32X1 tempo

After even sets

– 8-12 DB seated Arnold press

After odd sets

– 8-12 DB/KB lat pull-overs

*heavier than 7/2

B) For time:

– 600m run

– 50 RKB swings (53/35)

– 400m run

– 30 DB walking lunges (35/25s)

– 200m run

– 10 up/down DB devil press

*Scale run to 400-300-200 if needed

Performance

A) E2.5M x 6 sets:
– 2-3 back squats @ 80-90%

*heavier than 7/2

B) For time:

– 600m run

– 60 RKB swings (53/35)

– 400m run

– 40 DB walking lunges (35/25s)

– 200m run

– 20 DB devil press