Fitness

A) E2.5M x 6 sets

Odd:

– 8-12 BB strict press

Even

– 5 batwing rows w/ 5 sec pauses

– 10 KB goblet squats w/ heels elevated

B) E5M x 3-5 sets:

– 400m run

– 8 DB hang power cleans

– 8 strict pull-ups

– 8 DB push press

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push jerks

*Work on cycling fluidly through reps 

B) E5M x 3-5 sets:

– 400m run

– 5 power cleans

– 10 pull-ups

– 5 push jerks

*Use a weight on BB that is tough but keep both movements unbroken.

Fitness

EMOM x 5-7 sets

1: 200m row

2: 5 up/down DB devil cleans + 5 push press
3: 10 box step-ups

4: 400m bike

5: 10 hanging knee raises

6: 12 wallballs

7: rest

Performance

EMOM x 5-7 sets

1: 250/200m row

2: 5 DB devil cleans + 5 push press (35/20s)
3: 10 box jump overs (24/20”)

4: 500/400m bike

5: 10 toes to bar

6: 15 wallballs (20/14)

7: rest

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/s SA DB bench press w/ pause

– 8-12 DB lat pull-overs

B) Strength Option

3-4 rounds for quality:

– 1 lap lateral sled drag

– 10-15 DB rollback tricep extensions

– 10-15 BB drag curls

– 10/s lean away SA DB lateral raises

OR

Conditioning Option

20 min AMRAP:

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

– 10 SA DB push press (5/side @ 50/35, 40/25, 35/20)

– 10 box step-ups (knee height)

– 10 MB Russian twists

Fitness

A) E2.5M x 6 sets

Odd:

– 8-12/side SA DB incline press w/ pause

– 8-12 ring rows

Even:

– 12 alternating landmine low hang lateral squats

– 8/s banded twists to pallof press (red or green)

B) E90S x 10-15 sets:

– 20 single unders (sub 15 sec on bike)

– 3 double DB hang power snatches 

– 3 DB front squats

– 3 burpees

Performance

A) E2.5M x 6 sets:

– 1 hang power snatch + 1 overhead squat + 1 snatch

*Receive second snatch in squat if able

B) E90S x 10-15 sets:

– 20 double unders (sub 15 sec on bike)

– 3 hang power snatches (95/65, 75/55, 65/45)

– 3 overhead squats

– 3 burpees over the barbell

*Do not drop 10 or 15 lb bumpers from overhead position.

*Sub front or back squats for OH squat if needed.

Fitness & Performance

A) E4M x 3 sets

– 8-12 dips (strict, banded, box/bench)

– 10/s SA KB bent over row

– 8/s DB/KB or BB front foot elevated split squat

*Use 35 or 45lb plate for split squats

*Only use BB if stable enough, can take off rack or ground

Fitness

B) E3M x 5-8 sets:

– 12/9 cal row

– 10 SA DB hang power clean + jerk (5/5)

– 8 lemon squeezes

– 8, 10 or 12 air squats

Performance

B) E3M x 5-8 sets:

– 15/12 cal row

– 12 SA DB hang power clean + jerk (6/6 @ 50/35)

– 9 lemon squeezes

– 12 air squats

Fitness

E10M x 3-5 sets:

– 400m row

– 16 RKB swings

– 12 push/ups 

– 400m run or 800m bike

– 16 walking prisoner lunges

– 8-12 pull-ups

– 36 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 16 push/ups 

– 400m run or 1000m bike

– 20 walking prisoner lunges

– 12 strict or 12-16 kipping pull-ups

– 40 double unders

RX+ use sandbag on lunges

Fitness

A) E4M x 4 sets:

– 8 back squats @ 60-75%

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

B) 6 rounds for time:

– 12 wallballs

– 8 hanging knee raises

– 4 burpee to box step up (sub up/down)

– 200m run or 400m bike

R60S

Performance

A) E4M x 4 sets:

Set 1: 10 back squats @ 50-60% or @ 4-5 RIR

Sets 2-4: 8 back squats @ 60-75% or @ 3-4 RIR

B) 6 rounds for time:

– 12 wallballs (20/14)

– 8 toes to bar

– 4 burpee box jump overs (24/20”)

– 200m run or 500m bike

R60S