Fitness & Performance
A) E4M x 4 sets:
– 8 BB strict press
– 8-12/s SA DB bent over row
– 8 ring face pulls
*Heavier than 7/30
B) Strength Option
3-4 sets for quality:
– 10-20 banded tricep push-downs
– 1 length hand over hand sled pull
– 8/s rear foot elevated or regular DB split squats
– 20 sec side plank/side
OR
Conditioning Option
8 rounds for time:
– 250/200m row/ski or 500/400m bike
– 10 SA DB hang power cleans (5/s @ 50/35)
– 10 DB goblet squats
Fitness
A) E2M x 8 sets:
Odd
– 10/s half kneeling BB landmine presses
– 8 KB front foot elevated split squat (R)
Even
– 10/s bent over DB row
– 8 KB front foot elevated split squat (L)
B) 15 min AMRAP
– 20 single unders
– 2 DB power clean + push press (1/arm)
– 5 hanging knee raises
– 10 air squats
*Add two DB PC+PP each round.
Performance
A) E2M x 8 sets:
– 1 clean + 1 jerk
B) 15 min AMRAP
– 20 double unders
– 1 power clean + push jerk (135/95, 115/75, 95/65)
– 5 toes to bar
– 10 air squats
*Add one PC+PJ each round.
Fitness & Performance
C) 20 KB Turkish get-ups (heavy but fluid)
Fitness
E6M x 3-4 total rounds:
Station 1:
– 400m run or 1000m bike
– 6 up/down DB devil cleans
– 12 goblet or prisoner reverse lunges
– 8-12 strict pull-ups
Station 2:
– 500m row
– 12 box step-overs
– 12 push-ups (elevated on box if needed)
– 8 lemon squeezes
Performance
E6M x 3-4 total rounds:
Station 1:
– 400m run or 1000m bike
– 8 DB devil cleans (35/20s)
– 16 DB reverse lunges
– 8-12 strict or 12-16 kipping pull-ups
Station 2:
– 500m row
– 12 MB box step-overs (20/14)
– 16/12 push-ups
– 12 lemon squeezes
Fitness
A) E3M x 6 sets:
– 5-5-4-3-2-2 back squats @ 3111 tempo
After odd sets – 8/s SA ring rows with dip + reach
After even sets – 8-12 DB floor press
B) E3M x 5-8 sets:
– 12/9 or 10/7 cal row
– 10 wallballs
– 10 DB hang power snatch
Performance
A) E3M x 6 sets:
– 5-5-4-3-2-2 back squats @ 3111 tempo
B) E3M x 5-8 sets:
– 15/12 cal row
– 12 wallballs (20/14)
– 12 DB hang power snatch (50/35)
Fitness
A) E2MOM x 8 sets
Odd sets:
– 10/s SA DB incline press
– 8 ring face pulls w/ pause
Even sets:
– 10 bent over BB rows w/ pause
– 16 KB reverse lunges
Performance
A) E2MOM x 8 sets
Sets 1-4: snatch pull + hang snatch
Sets 5-8: snatch
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag or push
– 8 ab wheel roll-outs
– 10-15 bodyweight BB tricep extensions
– 10 BB drag curls
OR
Conditioning Option
8 rounds for time:
– 250/200m row/ski or 500/400m bike
– 10 plate ground to overhead (45/35)
– 10 box step-ups (20”)
Fitness & Performance
A) E4M x 4 sets:
– 8 BB strict press
– 8-12/s SA DB bent over row
– 8 ring face pulls
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 3-5 dips
– 5-7 wallballs (20/14)
– 1-3 burpees
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 3-5 ring dips
– 7 wallballs (20/14)
– 3 burpees to target
Fitness
E5M x 2-3 total rounds:
Station 1:
– 200m run or 400m bike
– 12 SA DB hang power cleans (6/s)
– 200m row
– 12 goblet squats
Station 2:
– 200m run or 400m bike
– 12 SA DB push press (6/s)
– 200m row
– 8-12 strict pull-ups
Station 3:
– 200m run or 400m bike
– 12 goblet hold or prisoner reverse lunges
– 200m row
– 12 lemon squeezes
Performance
E5M x 2-3 total rounds:
Station 1:
– 200m run or 500/400m bike
– 16 SA DB hang power cleans (8/s @ 50/35)
– 250/200m row
– 12 goblet squats
Station 2:
– 200m run or 500/400m bike
– 16 SA DB push press (8/s)
– 250/200m row
– 8-12 strict or 12-16 kipping pull-ups
Station 3:
– 200m run or 500/400m bike
– 16 goblet hold reverse lunges
– 250/200m row
– 12 lemon squeezes
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts
– 16-20 top down DB bench press
– 4-8 strict/weighted or 2-4 negative supinated pull-ups
Fitness
B) E5MOM x 3-5 sets:
– 400m run or 800m bike
– 14 RKB swings
– 8-12 push-ups
– 10 box step-ups
Performance
B) E5MOM x 3-5 sets:
– 400m run or 1000m bike
– 21 RKB swings (53/35)
– 15/12 push-ups
– 9 box jump overs (24/20”)