Fitness

A) E30S x 5 sets each

1: 6 DB split squats R

2: 6 DB split squats L

3: 6 ring rows

4: 20 sec plank hold

B) 10 min AMRAP @ 80-90%

– 60 single unders

– 10 alternating DB snatches

– 10/7 push-ups (elevated if needed)

Performance

A) E30S x 20 sets

– 1 power clean @ 70-75%

*Work on timing and footwork for 20 perfect reps

B) 10 min AMRAP @ 80-90%

– 40 double unders

– 10 alternating DB snatches 50/35

– 10/7 push-ups

Fitness & Performance

C) 1 set with little to no breaks:

– 10 abmat sit-ups

– 10 lemon squeezes

– 20 abmat sit-ups

– 20 medball Russian twists

– 30 abmat sit-ups

– 30 mountain climbers

– 20 abmat sit-ups

– 20 medball Russian twist

– 10 lemon squeezes

– 10 abmat sit-ups

Fitness & Performance

A) E4M x 4 sets:

– 8-12 close grip bench press @ 60-65% 1RM BP

– 6-12 supinated strict pull-ups (perform on rings if able)

– 16-24 sandbag weighted hip extensions

B) 3 sets for quality:

– 20 sandbag hug walking lunges

– 10-15 DB chest flys

– 10-15 incline Y raises w/ pause

– 30 sec medball Russian twists

Fitness & Performance

Aerobic Capacity

10 min AMRAP @ 70-80%

– 200m run

– 10 SA DB hang power clean + push press (5/side @ 50/35)

– 8 lemon squeezes

R5M

10 min AMRAP @ 70-80%

– 250/200m row

– 10 sandbag squats

– 6 strict pull-ups

R5M

10 min AMRAP @ 70-80%

– 50 double unders (sub 75 single unders)

– 20 prisoner walking reverse lunges

– 20 sec plank hold

Fitness & Performance

A) E4M x 4 sets:

– 8-12 Romanian deadlifts @ 60-65% 1RM DL

– 8-12 ring rows w/ pause (as horizontal as possible)

– 8-12 seated overhead DB tricep extension

B) E4M x 4-6 sets @ 95-100% effort

– suicide sprint

– 15 RKB swings (heavy)

– 10 burpees AFAP

*Sub run with 15 sec all out on Assault Bike.

Fitness

A) E4M x 3 sets:

– 20 goblet squats @ 1010 tempo (build to a heavy set)

– 10 DB lat pull-overs

– 30 sec flutter kicks

– 1 lap/arm suitcase carry

B) E6M x 3 sets:

– 40/30 cal row

– 30 wallballs

– 20 medball weighted sit-ups

Performance

A) E4M x 3 sets:

Set 1: 10 front squats @ 72%

Sets 2&3: 10 front squats @ 64%

*After every set perform 10 DB lat pull-overs

B) E6M x 3 sets:

– 50/40 cal row

– 35 wallballs

– 20 toes to bar

Fitness

A) E2MOM x 5 sets:

– 6 seated BB presses

– 8 weight plate good mornings

B) AMRAP in 2 min x 5 sets:

– 10 DB push press

– 10 box step ups

R2M

*pick up where you leave off 

Performance

A) E2MOM x 5 sets:

– 5 pause push press

B) AMRAP in 2 min x 5 sets:

– 10 push press (115/75)

– 10 box jumps w/ step down (24/20”)

R2M

*pick up where you leave off

Fitness

A) EMOM x 5 sets

1: 8-12 L-seated DB press

2: 8-12 bent over BB rows

3: 8-12 weighted lunges

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 65-85%

+

E2MOM x 5 sets:

– 1 clean & jerk @ 88, 93, 98, 101+%

Fitness & Performance

B) 3 sets for quality:

– 1 lap farmers carry (heavy)

– 1 length face pull sled drag

– 20-30 alternating leg lift overs

– 10-15 DB skullcrushers