Fitness

A) E4M x 4 sets:

– 6 deadlifts (building)

– 10-15 DB floor press w/ pause

– 10 standing straight arm banded lat pull-downs

B) E5M x 3-5 sets:

– 400m run or 800m bike

– 10 or 15 RKB swings

– 30 single unders or lateral hops

– 10 dips

Performance

A) E4M x 4 sets:

– 6 deadlifts @ 60 % 1RM or 3 RIR

*Heavier than 9/5

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 20 RKB swings (53/35)

– 40 double unders

– 10 ring dips

RX+ use 70/44 and/or 3-5 bMUs instead of ring dips

Fitness

A) E2.5M x 6 sets
Odd sets:

– 10/s half kneeling DB presses

– 10 KB goblet squats w/ pause

Even Sets:

– 10 bent over BB rows

– 5/s banded pallof press @ 5050 tempo (green or red)

Performance

A) E2.5M x 6 sets

Sets 1&2: 2 x 3 stop clean (low hang, hang, high hang)

Sets 3&4: 2 x 2 stop clean (low hang, hang)

Sets 5&6: 2 x 1 stop clean (low hang

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 8/s front foot elevated split squats

– 12-16 banded tricep push-downs

– 8-12 supine medball hamstring curls

– 8-12 bent over reverse flys w/ pause

OR

Conditioning Option

E5M x 3-5 sets:

– 500/400m row

– 500/400m ski

– 1000/800m bike

– 400m run

*Pick any two and complete both during each interval

Fitness & Performance

A) E4M x 4 sets:

– 6-8 BB bench press @60-65% 1RM

OR

– 16-20 top down DB bench press

Then…

– 10 tall kneeling banded lat pulldown

– 8/s SA shoulder external rotations (DB or iron plates)

Fitness

B) E3M x 4-8 sets:

– 250/200m row

– 12 wallballs (20/14)

– 8 lemon squeezes

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 12 wallballs (20/14)

– 8 lemon squeezes

Fitness

E3M x 3-4 sets

Station 1:

– 200m row

– 16 RKB swings

Station 2:

– 200m run

– 8-12 push-ups

Station 3:

– 250/200m row

– 12 walking lunges (plate hold at chest if able)

Station 4:

– 200m run

– 8 hanging knee raises

*Goal is 90 sec of work with 90 sec of rest

Performance

E3M x 3-4 sets

Station 1:

– 250/200m row

– 20 RKB swings (53/35)

Station 2:

– 200m run

– 16/12 push-ups

Station 3:

– 250/200m row

– 12 plate overhead walking lunges (45/35)

Station 4:

– 200m run

– 8 toes to bar (RX+ 2-4 bMUs)

*Goal is 90 sec of work with 90 sec of rest

Fitness

A) E2.5M x 6 sets

Odd: 

– 8-12 strict BB press

– 10/s SA half kneeling banded high row

Even:

– 8/s box step downs

*Only use a height/weight that doesn’t require pushing off floor

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6 DB hang power clean + push press

Even: 12/9 cal row + 12 air squats

Performance

A) E2.5M x 6 sets

– 1 power clean + 1 split jerk

*Build to a heavy but technically sound set

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 TnG power clean + push jerk (115/75)

Even: 15/12 cal row + 15 air squats

Fitness

E2M x 3-5 total sets

1: 400m row

2: 8 DB hang power cleans + 8 DB front squats + 8 DB push press + 4 burpees

3: 300 or 400m run

4: 20 single unders + 5 strict pull-ups + 10 box step-ups + 5 strict pull-ups

5: rest

Performance

E2M x 3-5 total sets

1: 500/400m row

2: 8 hang power cleans + 8 front squats + 8 shoulder to overhead + 4 burpees over the barbell (115/75, 95/65)

3: 400m run

4: 30 double unders + 10 pull-ups + 10 box step-ups

5: rest

*Partner on equipment to save space

Fitness

A) E4M x 4 sets:

– 6 deadlifts (building)

– 10-15 DB floor press w/ pause

– 10 standing straight arm banded lat pull-downs

Performance

A) E4M x 4 sets:

– 6 deadlifts @ 60 % 1RM or 3 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10 double KB front squats w/ pause

– 10-15 DB tricep rollback extensions

– 5-10 hanging straight leg raise (sub with bent knee)

– 10 BB drag curls

OR

Conditioning Option

EMOM x 4-5 sets:

1: 15/12, 12/9, or 10/7 cal row or bike

2: 12, 10, or 8 DB SA hang power snatch

3: 12, 10 or 8 DB or prisoner reverse lunges

4: 12, 10 or 8 ambat sit-ups

5: rest