Fitness

A) E3M x 5 sets

– 8/side DB split squats

– 16 alt KB gorilla rows

– 8-12/side half kneeling landmine presses

*Heavier than 8/11

B) E3M x 4-7 sets

– 12/9 cal row

– 5 DB hang power cleans 

– 6 dips or push-ups

– 7 air squats

Performance

A) E3M x 5 sets

– 1.1.1 power clean + push jerk clusters

*rest 10 sec between each quick set of singles

B) E3M x 4-7 sets

– 15/12 cal row

– 5 TnG power cleans (135/95, 115/75, 95/65)

– 7 dips

– 9 air squats

Fitness

E10M x 3-5 sets:

– 50 single unders

– 300m run

– 25 cal row

– 15 wallballs (20/14)

– 10 up/downs

Performance

E10M x 3-5 sets:

– 50 double unders

– 400m run

– 30/25 cal row

– 20 wallballs (20/14)

– 10 burpees over the rower

Fitness

A) E4M x 4 sets:

– 8 deadlifts (building each set)

– 16 alt DB renegade rows

– 8-16 banded tricep push-downs

Performance

A) E4M x 4 sets

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts @ 2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated goblet squats

– 8 hanging straight leg raise

– 8-16 dips

– 8-12 bent over BB rows w/ pause

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 5 up/down DB devil presses

– 10 prisoner reverse lunges

– 5 lemon squeezes

Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8-12 DB seated Arnold presses

– 4 DB/KB batwing rows w/ 6 sec pause

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 DB/DB thrusters

– 24 single unders

Performance

A) E3M x 6 sets:

Set 1: 4 back squats (building set)

Set 2-5: 4 back squats @ 1-2 RIR

*heavier than 8/9

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 DB/DB thrusters (35/25s)

– 24 double unders

RX+ complete with 15/12-10-30 rep scheme

Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8-12 DB seated Arnold presses

– 4 DB/KB batwing rows w/ 6 sec pause

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 DB/DB thrusters

– 24 single unders

Performance

A) E3M x 6 sets:

Set 1: 4 back squats (building set)

Set 2-5: 4 back squats @ 1-2 RIR

*heavier than 8/9

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 DB/DB thrusters (35/25s)

– 24 double unders

RX+ complete with 15/12-10-30 rep scheme

Fitness & Performance

6 min AMRAP

– 400m run, in remaining time AMRAP…

• 9 wallballs (20/14)
• 6 lemons squeezes

R3M

6 min AMRAP

– 500/400m row, in remaining time AMRAP…

• 12 DB SA hang power cleans (6/6 @ 50/35)
• 6 up/downs

R3M

6 min AMRAP

– 3 pull-ups

– 6 push-ups

– 9 air squats

R3M

6 min AMRAP

– 400m run, in remaining time AMRAP…

• 6 medball cleans
• 9 ring rows

R3M

6 min AMRAP

– 500/400m row, in remaining time AMRAP…

• 12 DB SA hang power snatch (6/6 @ 50/35)
• 9 abmat sit-ups

*Fitness scale weights on DB and medball

Fitness

A) E2M x 8 Sets

Odd sets:

– 16 glute bridge alt. DB floor press

– 16 alt. double KB gorilla rows

Even sets:

– 8-12 BB good mornings

– 16 crossbody knee to elbows from plank

*Last day for these movements

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 4 box step-ups (double DB, single DB, unweighted)

– 3-5 dips

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive in a squat if able. 

B) EMOM x 10-20 sets:

– 1 squat clean @ 75-80% of A

– 3-5 ring dips

– 3 box jump overs (24/20”)