Fitness

A) E2M x 8 sets

Odd sets:

– 10 double KB heel elevated front squats w/ pause

– 10 supine medball hamstring curls

Even sets:

– 10 L-seated DB Z press

– 5/s SA ring row + reach

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 6 double DB hang squat cleans

Even sets: 12/9 cal row + 20 single unders + 3 burpees 

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean pull + high hang clean

(pauses below knee, above knee, hip)

Sets 3-4: 2 stop clean pull + hang clean

(pauses below knee, above knee)

Sets 5-6: 1 pause clean pull + low hang clean

(pause below knee)

Sets 7-8: 1 clean 

(no pauses)

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 touch and go squat cleans (135/95, 115/75, 95/65)

Even sets: 15/12 cal row + 30 double unders + 3 burpees over the barbell

Fitness & Performance

A) E3M x 6 sets:

– 5-5-5-3-3-3 bench press @ 21X1 tempo

After odd sets – 8-10/s half kneeling SA banded lat-pull-down

After even sets – 8-10/s shoulder external rotations

Fitness

B) E60S x 10-20 sets:
– 6 SA DB hang power snatches 

– 6 box step-ups 

– 6/4 box push-ups

– 12 mountain climbers

Performance

B) E60S x 10-20 sets:
– 6 SA DB hang power snatches (50/35)

– 6 box step-ups (knee height)

– 6/4 push-ups

– 12 mountain climbers

Fitness

A) E3M x 5 sets:

– 5-5-5-3-3-3 deadlifts

After odd sets – 10 DB floor press w/ pause

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

B) E5M x 3-5 sets:

– 400m run or 1000m bike

– 16 medball reverse lunges

– 12 no squat wallballs

– 8 lemon squeezes

Performance

A) E3M x 6 sets:

– 5-5-5-3-3-3 deadlifts @ 2-3 RIR or 75-85%

B) E5M x 3-5 sets:

– 400m run or 1000m bike

– 16 KB/DB front rack reverse lunges (35/20s)

– 12 KB/DBpush press

– 8 lemon squeezes

Fitness & Performance

A) E4M x 4 sets:

– 6-8 strict overhead BB press

– 8/s band pallof twist to press (red or green)

– 8/s front foot elevated split squat

B) Strength Option:

3-4 sets for quality:

– 10 DB Romanian deadlifts @ 3011 tempo

– 10-20 bodyweight barbell bicep extensions

– 10/s SA bent over KB rows

– 10/s SA lean away DB delt raises

OR 

Conditioning Option

20 sets:

– 30 sec row, bike, ski (or mix or two)

– 30 sec rest

Fitness

A) E3M x 6 sets:

– 3 front squats*

After odd sets…

– 10 seated DB press

After even sets…

– 10 tough ring rows

*Sub 8 double KB pause front squats

B) 5 rounds for time:

– 200m run or 400m bike

– 12 wallballs 

– 8 hanging knee raise or kipping knee to chest

– 8 box step-ups

R60S

Performance

A) E3M x 8 sets:

– 3 front squats @ 1-2 RIR or 80-85+%

B) 5 rounds for time:

– 200m run or 500m bike

– 15 wallballs (20/14)

– 9 toes to bar

– 6 box jump overs (24/20”)

R60S

Fitness

E10M x 3-5 sets:

– 400m row

– 12 DB thrusters (35/20s)

– 9-12 strict pull-ups

– 400m run

– 15 RKB swings (53/35)

– 9 medball OH press-out sit-ups

Performance

E10M x 3-5 sets:

– 500/400m row

– 15 DB thrusters (35/20s)

– 15 kipping or 10 strict pull-ups

– 400m run

– 20 RKB swings (53/35)

– 10 medball OH press-out sit-ups

*Can use DBs to weight feet for sit-ups

Fitness

A) E2MOM x 8 sets

Odd sets:

– 10/s half kneeling BB landmine presses

Even sets:

– 20 alt KB gorilla rows

– 10 banded Spanish squats

B) E3M x 5-8 sets:

– 12/9 cal row

– 12 SA DB hang power snatches (6/s)

– 9 tough ring or inverted BB row

– 3 burpees or up/downs

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

B) E3M x 5-8 sets:

– 15/12 cal row

– 12 SA DB hang power snatches (6/s @ 50/35)

– 9 tough ring or inverted BB row

– 6 burpees over rower
RX+ try 18/14 cal-12-12-8