Fitness
A) EMOM x 5 sets each (alternating)
Station 1: 8-12 incline DB press
Station 2: 4-6/side single arm ring row w/ reach
B) E3M x 4-6 sets:
– 200m run (sub hill run)
– 5 DB up/down devil press
– 10 prisoner lunges
Performance
A) EMOM x 10 sets – split jerk
Sets 1-4: 2 w/pause on dip and at catch @ 60-75%
Sets 5-10: 1 @ 75-85%
B) E3M x 4-6 sets:
– 200m run
– 5 DB devil press (35/25)
– 10 DB weighted lunges
Fitness & Performance
A) E4M x 4 sets
– 10 Romanian deadlifts @ 60-65%
– 10-15 dips (banded or weighted)
Fitness
B) 5 rounds for time:
– 12/9 or 10/7 cal row
– 12 RKB swings
– 12/9 push-ups
– 36 single unders
Performance
B) 5 rounds for time:
– 12/9 cal row
– 15 RKB swings (53/35)
– 12/9 push-ups
– 30 double unders
R60S between rounds
RX+ perform 15/12 cal row, 70/44 RKBS, & deficit push-ups.
Fitness
At 0:00 2 rounds of:
– 400m row
– 15 wallballs
– 10 hanging knee raises
At 10:00 2 rounds of:
– 400m run
– 20 DB SA DB hang power clean + push press (5/5/5/5)
– 10 push-ups
At 20:00 1 round of:
– 400m run
– 15 wallballs
– 10 toes to bar
– 400m run
– 20 DB SA DB hang power clean + push press
– 10 push-ups
Performance
At 0:00 2 rounds of:
– 500/400m row
– 20 wallballs
– 15 toes to bar
At 10:00 2 rounds of:
– 400m run
– 20 DB SA DB hang power clean + push press (5/5/5/5 @ 50/35)
– 15/12 push-ups
At 20:00 1 round of:
– 500/400m run
– 20 wallballs
– 15 toes to bar
– 400m run
– 20 DB SA DB hang power clean + push press
– 15/12 push-ups
Fitness
A) E3M x 4 sets:
– 10 double KB front rack squats (heel elevated)
– 10-15 DB lat pull-overs
Performance
A) E3M x 4 sets:
– 8 front squats @ 65-67.5%
Fitness & Performance
B) 3 sets for quality:
– 12-16 KB death march
– 8-12 L-seated DB press
– 12-16 ring bicep curls
– 8-12 alternating lateral raise w/ top hold
Optional conditioning substitute
E2M x 6-8 sets:
– 250/200m row @ 90% pace
Fitness
A) E2.5M x 5 sets:
– 1-2 bench press @ 87.5-92.5%
– 12 alternating KB/DB gorilla rows
B) E2M x 9-12 total sets (3-4 rounds)
– 12/9 cal row
– rotate movements each set:
Performance
A) E2.5M x 5 sets:
– 1-2 bench press @ 87.5-92.5%
– 12 alternating KB/DB gorilla rows
B) E2M x 9-12 total sets (3-4 rounds)
– 12/9 cal row
– rotate movements each set:
Fitness
A) EMOM x 5 sets (alternating)
Station 1: 8-10 DB hang power cleans
Station 2: 8-10 ring rows
Station 3: 8-10 supine medball hamstring curls
B) EMOM x 10-20 sets:
– 5 double KB deadlifts (moderately tough)
– 5 sit-ups
– 5 dips (box or ring)
Performance
A) EMOM x 5 sets:
– 1 hang power clean (moderate)
+
E2MOM x 5 sets:
– 1 hang power clean (heavy)
B) EMOM x 10-20 sets:
– 3 deadlifts @ 55-65%
– 4 lemon squeezes
– 5 ring dips
Fitness
E8M x 4-5 sets:
– 400m run
– 12 sandbag front squats
– 200m run
– 12 strict pull-ups
– 30 single unders
*Scale further with a 300m run to start.
Performance
E8M x 4-5 sets:
– 400m run
– 12 front squats (95/65)
– 200m run
– 12 pull-ups
– 30 double unders
RX+ perform overhead squats + chest to bar pull-ups
Fitness
A) EMOM x 5 sets each (alternating)
Station 1: 6/side half kneeling landmine press
Station 2: 6/side DB split squats
B) E5M x 3-5 sets:
– 400m row
– 12 DB/BB push press
– 40 single unders
Performance
A) EMOM x 10 sets:
– 1 push press
*start at same weight as your heavy doubles and build if able
B) E5M x 3-5 sets:
– 500/400m row
– 10 shoulder to overhead
– 40 double unders
*Pick a weight for S2O that is challenging but UB.