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

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)

B) 15 min AMRAP

– 1 DB hang squat clean 

– 3 strict pull-ups

– 5 dips

– 21 single unders

*Add 1 squat clean every set

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

B) 15 min AMRAP

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

– 3 pull-ups

– 5 ring dips

– 21 double unders

*Add 1 squat clean every set

*RX+ complete with 3 CTB pull-ups

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) E3M x 4-8 sets:

– 200m row

– 12 or 15 RKB swings

– 9, 12 or 15 push-ups

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35)

– 9, 12 or 15 push-ups

For time with a partner:

– 1000m row (split)

– 100 RKB swings 

– 100 air squats

– 400m run (together)

– 60 push-ups

– 60 prisoner lunges

– 1000m row (split)

– 40 hanging knee raises

– 40 box step ups

– 400m run (together)

Performance

For time with a partner:

– 1000m row (split)

– 100 RKB swings (53/35)

– 100 air squats

– 400m run (together)

– 80 push-ups

– 80 prisoner lunges

– 1000m row (split)

– 60 toes to bar

– 60 box jump overs (24/20”)

– 400m run (together)

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.

B) Strength Option 

3-4 sets for quality:

– 1 length hand over hand sled pull

– 16 alt. DB/KB death march (walking SL RDLs)

– 8/side banded diagonal chops (red band – high to low)

– 8-12/s lean away DB lateral delt raise

OR

Conditioning Option

EMOM x 4-5 sets:

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

2: 10 or 8 DB thrusters (35/20s)
3: 40 or 30 or 20 double or single unders

4: 8 or 6 DB devil cleans

5: rest