Fitness & Performance

A) E4M x 4 sets:

– 6/side BB/DB step back reverse lunges

– 8-12 ring dips (add weight if able)

– 6 DB batwing rows w/ 4 sec pause

Fitness

B) EMOM x 10-20 rounds:

– 6 RKB swings (53/35)

– 4 strict pull-ups

– 2 burpees

Performance

B) EMOM x 10-20 rounds:

– 7 RKB swings (53/35)

– 5 pull-ups

– 3 burpees to target

Fitness

E3M x 6-8 sets total (3-4 each)

Odd

– 200m row

– 8 double DB hang clean + push press

– 8 box step-ups

Even

– 200m run or 400m bike

– 8 hanging knee raises

– 12 air squats

Performance

E3M x 6-8 sets total (3-4 each)

Odd

– 250/200m row

– 8 double KB hang clean + push press (35/25s)

– 8 box jump overs (24/20”)

Even

– 200m run or 500/400m bike

– 12 toes to bar

– 16 air squats

Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

B) E5M x 3-5 sets:

– 400m run

– 12-16 wallballs

– 12 DB SA hang power cleans

Performance

A) Front squat wave

– 8-6-4-8-6-4

*Second wave heavier than first

B) E5M x 3-5 sets:

– 400m run

– 20 wallballs (20/14)

– 16 DB SA hang power cleans (50/35)

Fitness & Performance

A) E3M x 6 sets:

Bench press wave

– 8-6-4-8-6-4 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

OR 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

Fitness

E3M x 4-8 sets:
– 12/9 cal row

– 9 double KB deadlifts

– 9 push-ups

– 18 single unders

Performance

B) E3M x 4-8 sets:
– 15/12 cal row

– 9 double KB deadlifts (53/35s)

– 12/9 push-ups

– 18 double unders

Fitness & Performance

A) E4M x 4 sets:

– 10 DB Romanian deadlifts @ 3011 tempo

– 10-15 DB floor press w/ pause

– 10/side SA bent over KB rows

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 10-20 banded tricep push-downs

– 10-20 sec high knee hold hang

– 10+ BB drag curls

OR 

Conditioning Option

For time:

– 50/40 cal row

– 50 RKB swings (53/35)

– 50 abmat sit-ups

– 35/28 cal row

– 35 RKB swings

– 35 abmat sit-ups

– 20/16 cal row

– 20 RKB swings

– 20 abmat sit-ups

Fitness

A) E2M x 8 sets

Odd: 

– 8-12/side single arm DB strict press R

– 8-12 bent over BB rows w/ pause

Even:

– 8-12/side single arm DB strict press R

– 12-16 alternating KB lateral lunges

B) 5 rounds for time:
– 200m run

– 8 DB push press

– 24 single unders

– 4 up/downs

R60S

Performance

A) E2M x 8 sets

– 1 split jerk

B) 5 rounds for time:
– 200m run

– 5 shoulder to overhead 

– 25 double unders

– 5 burpees to target

R60S

*S2O should be heavy but unbroken

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 KB Romanian deadlifts

– 8-12 SA DB incline presses (R)

Even sets:

– 8-12 tall kneeling banded lat pull-down

– 8-12 SA DB incline presses (L)

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans 

– 4 dips

– 5 lateral hops over DB or line

Performance

A) E2M x 8 sets

– 1 clean

*receive in full squat if able

B) EMOM x 10-20 sets:

– 3 touch and go squat cleans @ 65% of A

– 4 ring dips

– 5 lateral hops over the barbell