Fitness
A) E4M x 4 sets:
– 8 back or box squats
– 16-24 alt DB tall kneeling overhead piston press
– 16-24 alt KB gorilla rows
B) 3 rounds for time:
– 40-30-20 cal row
– 30-20-10 wallballs in UB sets of 10
– 20-15-10 hanging knee raises in UB sets of 5
Performance
A) E4M x 4 sets
Set 1: 8 back squats (building set)
Set 2-4: 8 front squats @ 2-3 RIR
B) 3 rounds for time:
– 50-40-30 cal row
– 40-30-20 wallballs (20/14)
– 30-20-10 toes to bar
Fitness
30 min AMRAP w/ a partner:
– 12/9 cal row
– 10 KB deadlifts
– 8 single arm DB hang power cleans
– 6 hanging knee raises
– 4 up/downs
*switch after each movement
Performance
30 min AMRAP w/ a partner:
– 15/12 cal row
– 12 deadlifts (115/75, 95/65, 75/55)
– 9 hang power cleans
– 6 toes to bar
– 3 burpees over the barbell
*switch after each movement
*RX+ use 135/95
A) E2M x 6 sets
– 5-4-3-2-1-1 push press
After even sets:
– 10 banded face pulls
After odd sets:
– 5/side single leg hip extension w/ 3 sec pause (off bench)
B) E2M x 8-12 sets
Odd sets: 12/9 cal row + 5 DB hang power clean & push press
Even sets: 12/9 cal row + 5 burpees over the barbell
Performance
A) E2M x 6 sets
– 5-4-3-2-1-1 push press
*Build to a tough single
B) E2M x 8-12 sets
Odd sets: 15/12 cal row + 5 TnG power clean & push jerk (115/75, 95/65)
Even sets: 15/12 cal row + 5 burpees over the barbell
RX+ use 135/95
Fitness
E12M x 3-4 sets:
– 400m run
– 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
– 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 (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.
Fitness
B) 18 min AMRAP
– 12/9 cal row
– 10 RKB swings (heavy)
– 8 push-ups
– 6 box step-ups
Performance
B) 18 min AMRAP
– 15/12 cal row
– 12 RKB swings (heavy)
– 9 push-ups
– 6 box jump overs (24/20”)
Fitness
At 0:00
– 800 m row, then 3 rounds:
At 12:00
– 800m run, then 3 rounds:
At 24:00
– Run or row (you pick), then 3 rounds:
Performance
At 0:00
– 1000/800m row, then 3 rounds:
At 12:00
– 800m run, then 3 rounds:
At 24:00
– Run or row (you pick), then 3 rounds:
Fitness
A) E2.5M x 6 sets:
Odd sets:
– 12-16 DB floor press
– 8-12 lateral delt raises (5 or 10 lb plates w/ pause)
Even sets:
– 8-12 BB upright rows
– 12-16 alternating goblet hold cossack squats
*Last day for these movements
Performance
A) E2.5M x 6 sets:
– 3-2-2-1-1-1 power cleans
*Triple and double should not be performed TnG.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 8-12 DB seated Arnold presses
– 16 KB/DB walking death march
– 8-12/side bent over rows
OR
Conditioning Option
For time:
– 200-400-600-400-200m run
– 10-20-30-20-10 RKB swings
– 10-20-30-20-10 abmat sit-ups
*Sub 250/200-500/400-750/600m row
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB wall assisted Romanian deadlift
– 8-16 DB incline press w/ pause
– 4-8 strict or 2-4 negative pull-ups
Fitness
B) 5 rounds for time:
– 200m row
– 12 alt. DB hang power snatches
– 9 strict pull-ups
– 6 dips
R60S
Performance
B) 5 rounds for time:
– 250/200m row
– 12 alt. DB hang power snatches (50/35)
– 10 pull-ups
– 8 ring dips
R60S