Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets – 10/s half kneeling banded high row

After even sets – 10 supine medball hamstring curls

*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.

B) E5M x 3-5 sets:

– 400m run or 800m bike

– 10 DB push press

– 15 RKB swings 

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 10 shoulder to overhead (135/95, 115/75, 95/65)

– 20 RKB swings (70/44, 53/35, 44/26)

Fitness

A) E3M x 6 sets:

– 4 front squats @ 3111 tempo

After odd sets – 8-12 DB bench press

After even sets – 10 tall kneeling banded lat pull-down

*Can sub double KB front squats if needed

B) E60S x 10-20 sets:

– 6 wallballs (20/14)

– 4 box step-ups

– 3 ring or inverted BB rows

– 2 burpees

Performance

A) E3M x 6 sets:

– 4 front squats @ 3111 tempo

B) E60S x 10-20 sets:

– 7 wallballs (20/14)

– 5 box jump overs (24/20”)

– 3 burpee pull-ups

RX+ complete with 9-6-3 rep scheme and/or CTB pull-ups.

Fitness

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 plate ground to overhead 

– 200m row

– 30 single unders

Station 2:

– 200m row

– 10 plate or prisoner weighted lunges

– 200m run or 500m bike

– 10 hanging knee raise

Performance

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 plate ground to overhead (45/35)

– 250/200m row

– 30 double unders

Station 2:

– 250/200m row

– 10 OH plate weighted lunges

– 200m run or 500m bike

– 10 toes to bar

Fitness

A) E2MOM x 8 sets

Odd:

– 8 heel elevated double KB front squats

– 10 bent over BB rows

Even:

– 10/s half kneeling DB press

– 20 sec side plank / side

B)  “Little Chief”

5 rounds as many reps as possible…

3 minute AMRAP:

– 4 push-ups

– 6 RKB swings

– 8 air squats

R60S between rounds

Fitness & Performance

A) E3M x 6 sets:

– 4 bench press @ 2 RIR

After odd:

– 2-4 negative or 4-8 strict/weighted pull-ups

After even:

– 8/s shoulder external rotations 

*Heavier than 4/23

B) Strength Option

3-4 sets for quality:

– 10-15 banded tricep push-down

– 1 length seated hand over hand vertical sled pull

– 20 DB/KB walking lunges

– 10-15 wall supported DB curls

OR

Conditioning Option

4 rounds for time:

– 500/400m row/ski, 400m run, or 1000/800m bike

– 20 DB hang power snatch (10/s @ 50/35)

– 15 DB goblet squats

– 10 lemon squeezes

*Scale to 16-12-8 if needed

Fitness & Performance

A) E4M x 4 sets:

– 8 Romanian deadlifts @ 2011 tempo

– 16-20 top down DB incline press

– 10 chest supported double KB row w/ pause

Fitness

B) 3 rounds for time:

– 400m run

– 3-2-1 rounds of:

• 12 RKB swings
• 10 push-ups
• 8 box step-ups

Performance

B) 3 rounds for time:

– 400m run

– 3-2-1 rounds of:

• 15 RKB swings (53/35)
• 12/9 push-ups
• 9 box jump overs (24/20”)

Fitness

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 DB hang squat clean 

– 250/200m row

– 30 single unders

Station 2:

– 250/200m row

– 10 medball box step over (sub no weight)

– 200m run or 500m bike

– 10 dips

Performance

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 DB hang squat clean (35/20s)

– 250/200m row

– 30 double unders

Station 2:

– 250/200m row

– 10 sandbag box step over (20” w/ large/small)

– 200m run or 500m bike

– 10 ring dips