Fitness & Performance

A) E2M x 8 sets

Odd

– 10-15 DB incline press

– 10 chest supported DB rows

Even

– 10 double KB RDLs

*Move weight in a controlled fashion on the eccentric

Fitness

B) E5M x 3-5 sets

– 500/400m row

– 10 plate ground to overhead (45/35, 35/25)

– 8 plate hold/prisoner reverse lunges

– 6 up/downs

Performance

B) E5M x 3-5 sets

– 500/400m row

– 12 plate ground to overhead (45/35, 35/25)

– 12 plate overhead reverse lunges

– 6 burpees to plate

Fitness

12 rounds with a partner:

– 12/9 cal row

– 12 wallballs 

– 6-9 strict pull-ups

– 12 RKB swing

– 6 burpees

*Switch every movement

*40 min cut-off

Performance

12 rounds with a partner:

– 15/12 cal row

– 15 wallballs (20/14)

– 12 pull-ups

– 9 hang power cleans (115/75, 95/65)

– 9 burpees to target

*Switch every movement

*40 min cut-off

Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

Performance

A) E3M x 6 sets:

– 4 back squats @ 2 RIR or 80%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10/side bent over DB rows

– 5/side side plank clamshells with 5 sec pause

– 10 Bradford presses (over and back = 2 reps)

OR

Conditioning Option

20 sets:

– 30 sec on / 30 sec off (row, bike, or ski)

*Keep same pace but push it, around 80-85% output

Fitness

E10M x 3-5 sets:

– 400m row

– 16 SA DB hang power cleans (8/s))

– 16 prisoner walking lunges

– 400m run or 1000/800m bike

– 8-12 strict pull-ups 

– 8-12 lemon squeezes or abmat sit-ups

– 24-32 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 SA DB hang power cleans (10/s @ 50/35)

– 16 DB walking lunges (single DB)

– 400m run or 1000/800m bike

– 12 pull-ups 

– 12 lemon squeezes

– 36 double unders

RX+ perform with 12 CTB pull-ups or 4-6 bMUs 

Fitness

A) E2.5M x 6 sets:

– 5 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 sets:

– 12/9 cal row + 10 DB push press (115/75, 95/65, 75/55) + 8 air squats

Even sets:

– 12/9 cal row + 15 RKB swings

Performance

A) E2.5M x 6 sets:

– 5 push press

*Build to a tough but technically sound set

B) E2M x 8-12 sets

Odd sets:

– 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55) + 10 air squats

Even sets:

– 15/12 cal row + 15 RKB swings (70/44, 53/35, 40/26)

A) E3M x 6 sets:

– 3 deadlifts @ 2-3 RIR or 65-70%

After odd sets:

– 10/s SA DB strict overhead press

After even sets:

– 10 L-seated band rows (green)

B) E5M x 3-5 sets

– 400m run

– 12 double KB deadlifts 

– 9 dips

– 6 box step-ups

Performance

A) E3M x 6 sets:

– 3 deadlifts @ 1-2 RIR or 80-85%

*Heavier than 7/14

B) E5M x 3-5 sets

– 400m run

– 12 double KB deadlifts (53/35s)

– 10 ring dips

– 8 box jump overs

Fitness

A) E2.5M x 6 sets

Even:

– 8/side front foot elevated split squats

Odd: 

– 8-12 DB bench press w/ pause

– 8-12/side SA half kneeling banded vertical lat pull-downs

B) 15 min AMRAP:

– 1 DB hang squat clean

– 3 hanging knee raises

– 5 push-ups

– 20 single unders

*Add one squat clean every round.

Performance

A) E2.5M x 6 sets:

Sets 1-3: 1 hang clean + 1 clean

Sets 4-6: 1 clean 

*Receive in squat if able

B) 15 min AMRAP:

– 1 squat clean (135/95, 115/75, 95/65)

– 3 toes to bar

– 5 push-ups

– 20 double unders

*Add one squat clean every round.