Fitness

A) E2MOM x 8 sets

Odd sets:

– 10/s SA DB incline press

– 8 ring face pulls w/ pause

Even sets:

– 10 bent over BB rows w/ pause

– 16 KB reverse lunges

B) EMOM x 15-20 sets:

– 6 DB hang power snatches

– 6 goblet squats

– 6/4 push-ups 

Scale up with rounds of 8-7-6/4

Performance

A) E2MOM x 8 sets

Sets 1-4: hang snatch + snatch

Sets 5-8: snatch

B) EMOM x 15-20 sets:

– 6 DB hang power snatches (50/35)

– 6 goblet squats

– 6/4 push-ups 

RX+ complete with rounds of 8-7-6/4

Fitness

E5M x 2-3 total rounds:

Station 1:

– 200m run or 400m bike

– 10 double DB hang power cleans 

– 200m row

– 10 air squats

Station 2:

– 200m run or 400m bike

– 10 push press

– 200m row

– 10 strict pull-ups

Station 3:

– 200m run or 400m bike

– 10 goblet or prisoner reverse lunges

– 200m row

– 10 lemon squeezes

Performance

E5M x 2-3 total rounds:

Station 1:

– 200m run or 500/400m bike

– 10 hang power cleans (115/75, 95/65, 75/55)

– 250/200m row

– 15 air squats

Station 2:

– 200m run or 500/400m bike

– 10 shoulder to overhead

– 250/200m row

– 10 strict or 10-15 kipping pull-ups

Station 3:

– 200m run or 500/400m bike

– 10 front rack reverse lunges

– 250/200m row

– 10 lemon squeezes

Fitness & Performance

A) E3M x 6 sets:

– 5-5-5-3-3-3 bench press @ 75-80%

After odd sets – 10 tall kneeling banded lat pull-downs

After even sets – 8-10/s shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 6 up/down DB devil presses (35/20s) + 6 hanging knee raises

Even sets: 12/9 cal row + 12 prisoner reverse lunges + 12/9 push-ups

Performance

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 6 DB devil presses (35/20s) + 6 toes to bar

Even sets: 15/12 cal row + 12 prisoner reverse lunges + 12/9 push-ups

*Goal is to work fast enough to allow for 20-30 seconds of rest. Scale reps if needed. 

Fitness & Performance

A) E2M x 8 sets

Odd: 

– 8/s SL DB/KB Romanian deadlifts

– 10 bent over reverse flys (control at top)

Even: 

– 10/s half kneeling banded high row w/ pause

– 8-12 dips

Fitness

B) 3 rounds for time:

– 600-400-200m run or 1200-800-400m bike

– 30-20-10 RKB swings

– 30-20-10 alternating box step ups (20”) 

Performance

B) 3 rounds for time:

– 600-400-200m run or 1500-1000-500m bike

– 40-30-20 RKB swings (53/35)

– 30-20-10 alternating box step ups (20”) 

Fitness

A) E2M x 8 sets

Odd:

– 10/s half kneeling BB landmine presses

– 8 KB front foot elevated split squat (R)

Even:

– 10/s bent over DB row

– 8 KB front foot elevated split squat (L)

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 pause jerk

Sets 5-8: 1 clean + jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10/side lean away DB lateral raises

– 10+ BB bodyweight tricep extensions

– 10 BB drag curls

– 2 laps farmers carry

OR

Conditioning Option

20 min AMRAP:

– 250/200m row/ski, 200m run or 500/400m bike

– 1 set of

• 10 RKB swings (53/35)
• 5 toes to bar or hanging knee raises
• 10 reverse lunges
• 5 dips

*Increase by 1 set of RKBS, push-ups, and air squats every round

Fitness

E3M x 3-4 total rounds

Station 1:

– 200m run or 400m bike

– 12 SA DB hang power cleans (6/side)

– 8-12 dips

Station 2:

– 200m row

– 12 goblet hold or prisoner reverse lunges

– 12 ring rows

Station 3:

– 200m run or400m bike

– 12 SA DB push press (6/side)

– 12 lemon squeezes

Station 4:

– 200m row

– 8-12 pull-ups

– 12 box step overs (20”)

Station 1, 2, 3, 4 = 1 round

Performance

E3M x 3-4 total rounds

Station 1:

– 200m run or 500/400m bike

– 16 SA DB hang power cleans (8/s @ 50/35)

– 8-12 ring dips

Station 2:

– 250/200m row

– 12 goblet hold reverse lunges

– 12 ring rows

Station 3:

– 200m run or 500/400m bike

– 16 SA DB push press (8/s)

– 12 lemon squeezes

Station 4:

– 250/200m row

– 12 kipping or 8 strict pull-ups

– 12 DB box step overs (20”)

Station 1, 2, 3, 4 = 1 round

Fitness

A) E3M x 5 sets:

– 5 back squats @ 3111 tempo

– 8/s SA ring rows with dip + reach

– 8-12 DB floor press

B) 20 min AMRAP

– 30 single unders 

– 3 wallballs

– 10 cal row 

Each round add 3 reps to wallballs

*Sub lateral hops or 8 ski erg strokes for jump rope

Performance

A) E3M x 5 sets:

– 5 back squats @ 3111 tempo

B) 20 min AMRAP

– 30 double unders

– 3 wallballs (20/14)

– 10 cal row 

Each round add 3 reps to wallballs