Fitness
A) E3.5M x 4 sets:
– 8-12 bench press
– 8-12 DB lat pull-overs
– 8-12 banded face pulls
B) 10 min AMRAP:
– 3 burpee over DB
– 6 alt. DB snatch (50/35)
– 3 box jump overs (24/20”
– 6 toes to bar
Performance
A) E3.5M x 4 sets:
– 8-12 bench press
Set 1 @ 5%
Sets 2-4 @ 60-65%
After each set:
– 8-12 DB lat pull-overs
– 8-12 banded face pulls
B) 10 min AMRAP:
– 3 burpee over DB
– 6 alt. DB snatch (50/35)
– 3 box jump overs (24/20”
– 6 toes to bar
Fitness
E3.5M x 10-12 sets
Station 1:
– 200m row
– 8 DB/BB push press
– 12 goblet hold reverse lunges
Station 2:
– 200m run
– 12 KB swings
– 8 strict pull-ups
RX* perform CTB pull-ups.
Sub 500/400m bike or 200m ski.
Performance
E3.5M x 10-12 sets
Station 1:
– 250/200m row
– 8 shoulder to overhead (135/95, 115/75, 95/65, 75/55)
– 12 goblet hold reverse lunges
Station 2:
– 200m run
– 12 KB swings (70/44, 53/35)
– 8 pull-ups
RX* perform CTB pull-ups.
Sub 500/400m bike or 200m ski.
Monday 10/11
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 8/side DB/KB split squats
– 8 L seated band row (green)
Even sets:
– 16 alternating seated DB piston press
– 8/side banded chops (high to low – red)
B) E6M x 3-4 sets:
– 400m row
– 8 DB hang squat cleans
– 12 push-ups
– 24 single unders
Performance
A) E2M x 8 sets
Sets 1-2: 3 position clean (high hang, hang, 2” below knee)
Sets 3-4: 2 position clean (hang, 2” below knee)
Sets 5-8: 1 clean (floor)
B) E6M x 3-4 sets:
– 500/400m row or 1000/800m bike
– 5 squat cleans @ 70% of A
– 15/12 push-ups
– 30 double unders
Fitness
Against a 5-minute running clock…
– 15/12 cal row (scale to 12/9)
– 400m run (scale to 300 or 200m)
Max reps in remaining time of…
Set 1: SA alt. DB clean + push press
Set 2: strict pull-ups
Set 3: DB/KB thrusters
Set 4: single unders
Set 5: burpee box step ups
R2.5M after each set for a total of 5 sets.
Performance
Against a 5-minute running clock…
– 20/15 cal row
– 400m run
Max reps in remaining time of…
Set 1: ground to overhead (95/65, 75/55)
Set 2: pull-ups
Set 3: thrusters
Set 4: double unders
Set 5: burpee box jump overs (24/20”)
R2.5M after each set for a total of 5 sets.
RX+ perform CTB pull-ups and use 115/75.
Fitness
A) E2MOM x 8 sets (4 each)
Odd sets:
– 8-12/side half kneeling BB landmine press
– 8-12 bent over reverse flys
Even sets:
– 12-16 alt. DB death march
– 10-20 sec hanging knee tuck
Performance
A) E2MOM x 8 sets
– 1.1 power snatch cluster
*Rest 10 seconds between each rep
Fitness & Performance
Strength Option
B) 3-4 sets for quality:
– 10-20 DB incline press @ 2 RIR
– 10 DB Romanian deadlifts
– 10-20 incline chest supported KB rows
– 10 banded Spanish squats
OR
Conditioning Option
4-6 rounds:
– 400m run
– 30 sec ring or floor FLR
Fitness
A) E3M x 4 sets – back squat
– 8 box squats w/ pause
– 8-12 DB floor press
– 8-12/side lean away DB lateral raises
B) For time:
– 40/30-28/21-16/12 cal row
– 30-20-10 wallballs (20/14)
– 30-20-10 RKB swings (53/35)
Performance
A) E3M x 4 sets – back squat
Set 1: 8 @ 50%
Sets 2-4: 8 @ 60-65%
B) For time:
– 50/40-35/28-20/16 cal row
– 40-30-20 wallballs (20/14)
– 30-20-10 RKB swings (53/35)
Fitness
E3.5M x 10-12 sets
Station 1:
– 200m run
– 6 DB hang squat cleans
– 24 single unders
Station 2:
– 200m row
– 12 push-ups
– 6 hanging knee raises
Performance
E3.5M x 10-12 sets
Station 1:
– 200m run
– 6 TnG squat cleans (115/75, 95/65, 75/55)
– 24 double unders
Station 2:
– 250/200m row
– 12 push-ups
– 6 toes to bar
Fitness
A) E3M x 4 sets:
– 8 deadlifts
– 8-12 L-seated DB press
– 12-16 mountain climbers
B) E6M x 3-4 rounds:
– 400m row
– 12 double KB deadlifts
– 9 strict pull-ups
– 6 burpees
Performance
A) E3M x 4 sets:
– 8 deadlifts
*Set 1 @ 55%.
*Set 2 @ 60%
*Sets 3-4 @ 60-65%
B) E6M x 3-4 rounds:
– 500/400m row
– 15 double KB deadlifts (53/35s)
– 12 pull-ups
– 9 burpees