Fitness

A) E4M x 3 sets:

– 8/s split stance KB Romanian deadlifts

– 10 dips

– 10/side bent over DB rows

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 12 DB hang power snatch (8/8)

– 8 box step-ups

– 8-12 hanging knee raises

Performance

A) E4M x 3 sets:

– 3.3.3 power clean + push jerk clusters (touch and go)

*Rest 10 sec between each cluster of 3 reps

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 16 DB hang power snatch (8/8 @ 50/35)

– 8 box jump overs (24/20”) 

– 12 toes to bar

Fitness

EMOM x 4-7 sets

1: 12/9 or 10/7 cal row

2: 10 plate ground to overhead

3: 8 box step-ups (24/20”)

4: 12 plate hold or prisoner lunges

5: 12/9 push-ups (elevate if needed)

6: rest

*make it tougher and eliminate the rest minute

Performance

EMOM x 4-7 sets

1: 15/12 cal row

2: 12 plate ground to overhead

3: 8 box jump overs (24/20”)

4: 12 plate overhead walking lunges

5: 15/12 push-ups

6: rest

RX+ complete 8 rounds without rest

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)

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand rope sled pull

– 16 alt DB box step-ups

– 10-20 narrow push-ups (elevated if needed)

– 6/s TGUP sit-ups (tough weight)

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 SA DB hang power cleans + push press (5/5 @ 50/35)

– 10 air squats

Fitness

A) E4M x 4 sets:

– 8 BB front squats or 8-12 double KB front squats

– 10 DB incline presses

– 10 DB incline chest supported rows

B) E90S x 10-15 sets:

– 20 single unders or lateral hops

– 6 wallballs 

– 4 ring or inverted BB rows

– 1, 2 or 3 burpees

Performance

A) E4M x 4 sets:

– 8 front squats @ 60-65% 1RM

B) E90S x 10-15 sets:

– 20 double unders

– 7 wallballs (20/14)

– 5 ring or inverted BB rows

– 3 burpees

Fitness

E4M x 8-12 total sets (4-6 each):

Station 1

– 200m row

– 6 up/down DB devil presses

– 9 DB push press

– 12 prisoner reverse lunges

Station 2

– 200m run

– 6 box step-ups

– 9 lemon squeezes

– 6, 9 or 12 strict pull-ups

Performance

E4M x 8-12 total sets (4-6 each):

Station 1

– 250/200m row

– 6 DB devil presses (35/20s)

– 9 DB push press

– 12 DB reverse lunges

Station 2

– 200m run

– 6 box jump overs (24/20”)

– 9 lemon squeezes

– 9-12 kipping or 9 strict pull-ups

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