Fitness

A) E4M x 5 sets:

– 8 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 8-12 tough ring rows

*heavier than last week’s 8s

B) E5M x 4-5 sets:

– 500/400m row

– 12 DB/KB thrusters (35/25s)

– 12 lemon squeezes

*Keep rowing efforts the same

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Set 2-4: 8 front squats @ 2 RIR

*heavier than last week’s 8s

B) E5M x 4-5 sets:

– 500/400m row

– 12 DB/KB thrusters (35/25s)

– 12 lemon squeezes

*Keep rowing efforts the same

Fitness

A) E2M x 6 sets

Odd sets:

– 8-12/side half kneeling landmine press

– 6 toe drag box step-downs (R)

Even sets:

– 16 alt. KB gorilla rows

– 6 toe drag box step-downs (L)

B) E90S x 10-15 sets:
– 20 single unders

– 6 DB hang power snatches

– 5 goblet squats

– 4 strict pull-ups

Performance

A) E2M x 6 sets:

– 1 power snatch + 1 overhead squat + 1 hang (squat) snatch

*OHS to the best of your ability while keeping form.

B) E90S x 10-15 sets:
– 20 double unders

– 3 hang power snatches (95/65, 75/55, 65/45)

– 4 overhead squats

– 5 pull-ups

 RX+ perform with CTB pull-ups or 2 bar or ring MUs

Scale with front squats

Fitness

For time w/ a partner:

– 800m row

– 80 wallballs

– 800m row

– 60 dips or push-ups

– 800m row

– 80 RKB swings

– 800m row

– 60 ring rows

– 800m row

Performance

For time w/ a partner:

– 1000m row

– 120 wallballs

– 1000m row

– 60 pull-ups

– 1000m row

– 120 RKB swings (53/35)

– 1000m row

– 60 ring dips

– 1000m row

Fitness & Performance

A) E4M x 5  sets:

– 8/side split squats (regular or rear foot elevated)

– 4 DB batwing rows (5 sec pause)

– 8-12 BB Bradford presses

*Tough is relative to fitness level. Use a deficit or add elevation.

*Last day for these movements

B) Strength Option

3 sets for quality

– 8-12 banded Spanish squats

– 8-12 tough ring rows w/ pause

+

3 sets for quality

– 12-16 KB skull crushers

– 8-12 supine medball hamstring curls

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 wallballs

– 10 lemon squeezes

Fitness

A) E2M x 6 sets

Odd sets:

– 8-12/side SA DB bench press

– 8-12 BB good mornings

Even sets:

– 8-12/side SA half kneeling banded high row

– 12-16 hip extension marches (off bench)

B) E90S x 12-16 sets total…

Odd: 

– 300m run (scale to 200 if needed)

Even: 

– 5 DB hang power clean + push press

– 4 front squats

– 3 burpees

Performance

A) E2M x 6 sets:

Sets 1-2: 1 clean + 1 push press + 1 push jerk + 1 spit jerk

Sets 3-4: 1 clean + 1 push jerk + 1 spit jerk

Sets 4-6: 1 clean + 1 split jerk

*Receive clean in full squat if able

B) E90S x 12-16 sets total…

Odd: 

– 300m run

Even: 

– 5 TNG power clean + push jerk (115/75, 95/65, 75/55)

– 5 front squats

– 5 burpees over the barbell

Fitness

– 400m row

– 12 alt. DB hang power snatch 

– 12 goblet squats

– 400m run

– 12 ring dips

– 12 abmat sit-ups

– 36 single unders

Performance

E12M x 3-4 sets:
– 500/400m row

– 12 alt. DB hang power snatch (50/35)

– 16 goblet squats

– 400m run

– 12 ring dips

– 16 abmat sit-ups

– 48 double unders

Fitness & Performance

A) E4M x 4 sets:

– 10/side KB wall assisted Romanian deadlift

– 10-20 DB incline press w/ pause

– 5-10 strict or 3-5 negative pull-ups (on BB off rack)

*Last time through these movements

Fitness

B) E90S x 10-15 sets:
– 8 RKB swings

– 6 ring rows

– 6 push-ups

– 4 box step-ups

Performance

B) E90S x 10-15 sets:
– 8 RKB swings (heavy)

– 4 pull-ups

– 6 push-ups

– 4 box jump overs (24/20”)

RX+ perform 1 more rep on each movement w/ CTB pull-ups