Author: Ryan Savard

Fitness

6 rounds for time w/ a partner:

– 12/9 cal row

– 6 DB hang power cleans + 6 DB front squats + 6 DB push press

– 6 burpees + 6 pull-ups (or 9 ring rows)

+

6 rounds for time with a partner:

– 200m run or 400m bike

– 12 RKB swings + 12 push-ups + 12 air squats

– 6 burpee + box step-ups

Performance

6 rounds for time w/ a partner:

– 15/12 cal row

– 6 hang power cleans + 6 front squats + 6 shoulder to overhead (115/75, 95/65)

– 9 burpee pull-ups

+

6 rounds for time with a partner:

– 200m run or 500/400m bike

– 12 RKB swings + 15/12 push-ups + 12 air squats

– 9 burpee + box jump overs (24/20”)

*Alternate every movement

Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/side half kneeling BB landmine press

– 10 heel elevated goblet squat w/ pause (use 25lb plate)

Even sets:

– 10 2 up 1 down ring rows

– 10 alt. L-seated leg lift-overs

Performance

A) E2.5M x 6 sets

Sets 1-3: hang snatch + snatch

Sets 4-6: snatch 

*Receive snatch in full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 DB floor press

– 10/side KB suitcase carry high steps

– 1 lap heavy sled drag or push

– 10 kneeling banded ab crunches

OR 

Conditioning Option

E3M x 4-8 sets:

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

– 3 DB devil cleans (scale w/ up/down version @ 35/20s)

– 6 DB or prisoner reverse lunges (2, 1 or no DBs)

– 3 or 6 lemon squeezes

Fitness & Performance

A) E4M x 4 sets:

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

– 3-4 negative or 4-8 weighted pull-ups

– 12 alternating goblet hold cossack squats

Fitness

B) E60S x 10-20 sets:

– 6 SA DB hang power snatch 

– 5 box push-ups

– 4 box step-ups

Performance

B) E60S x 10-20 sets:

– 6 SA DB hang power snatch (50/35)

– 6/4 push-ups

– 6 box step-ups (20/16”)

Fitness

E12M x 3-4 sets:
– 400m run or 800m bike

– 12 DB thrusters (35/25s)

– 12 strict pull-ups

– 400m row

– 12 plate ground to overhead 

– 12 lemon squeezes

– 30 single unders

Performance

E12M x 3-4 sets:
– 400m run or 1000/800m bike

– 15 DB thrusters (35/25s)

– 15 pull-ups

– 500/400m row

– 15 plate ground to overhead (45/35)

– 15 lemon squeezes

– 45 double unders

Fitness & Performance

A) E4M x 4 sets

– 8/side split squats

– 12-16 banded tricep push-down

– 8 ring face curls

*Split squats can be performed regular or rear foot elevated.

Fitness

B) 15 min AMRAP:
– 200m run

– 15 RKB swings (53/35)

– 12 air squats

– 6 toes to bar

Performance

B) 15 min AMRAP:
– 200m run

– 15 RKB swings

– 12 air squats

– 6 hanging knee raises

Fitness

A) E2.5M x 6 sets:

– 5-5-3-3-2-2 push press

After odd sets – 4 DB batwing rows w/ 6 sec pause

After even sets – 8-12 banded Spanish squats

B) E2M x 8-12 sets

Odd: 12/9 cal row + 9 DB push press

Even: 12/9 cal row + 3-6 burpees

Performance

A) E2.5M x 6 sets:

– 5-5-3-3-2-2 push press

*Build to a tough but technically sound double

B) E2M x 8-12 sets

Odd: 15/12 cal row + 9 shoulder to overhead (115/75, 95/65, 75/55)

Even: 15/12 cal row + 6 burpees over the barbell

RX+ add 1-3 bMUs before the burpees

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12 dips

– 10-side bent over DB/KB rows

*Dips can be scaled any way to make the rep range tough

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10-20 banded tricep push-downs

– 10-20 wall assisted DB curls (triceps on wall, torso at slight angle)

– 10 medball hamstring curls

OR

Conditioning Option

20 min AMRAP:

– 12 cal row or bike

– 6 up/downs

– 12 RKB swings

– 6 lemon squeezes

– 12 prisoner reverse lunges

Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/side half kneeling BB landmine press

– 10 heel elevated goblet squat w/ pause (use 25lb plate)

Even sets:

– 10 2 up 1 down ring rows

– 10 alt. L-seated leg lift-overs

B) 4 rounds: 

– 400m run

– 16-12-8-4 DB hang power snatch (53/35)

– 10 DB goblet squats

Performance

A) E2.5M x 6 sets

Sets 1&2: 3 position snatch (high, hang, floor)

Sets 3&4: 2 position snatch (hang, floor))

Sets 5&6: 1 snatch (floor)

*Receive snatch in full squat if able

B) 4 rounds: 

– 400m run

– 20-16-12-8 DB hang power snatch (53/35)

– 10 DB goblet squats

OR

“Nancy”

5 rounds for time:

– 400m run

– 15 overhead squats (95/65)