Fitness
E6M x 5 sets:
– 12 cal row
– 12 BB push press
– 12 SA DB hang power clean (4-4-4-4)
– 12 DB goblet squats
– 12 strict pull-ups
*switch order every round.
Performance
E6M x 5 sets:
– 16/12 cal row
– 16 shoulder to overhead (75/55)
– 16 SA DB hang power clean (4-4-4-4 @ 50/35)
– 12 DB goblet squats
– 12 pull-ups
*switch order every round.
*RX+ perform 20/16 cal row w/ 95/65 BB.
Fitness
A) E2MOM x 8 sets (4 each, alternating)
Station 1: 12-16 DB renegade rows
Station 2: 12-16 KB reverse lunges
B) 5 rounds for time:
– 200m run
– 6 double DB hang power snatch
– 8 DB box step overs
R60S
Performance
A) E2MOM x 8 sets
Sets 1-2: 3 position snatch (high hang, hang, floor)
Sets 3-4: 2 position snatch (hang, floor)
Sets 5-8: snatch
*Receive in either full squat or power snatch.
B) 5 rounds for time:
– 200m run
– 6 hang power snatch (95/65, 75/55, 65/45)
– 8 box jump overs (24/20”)
R60S
*RX+ use 115/75.
Fitness
2 rounds for time with a partner
– 800m row in 200m splits
– 60 RKB swings
– 60 wallballs
– 800m run in 200m splits
– 40 push-ups
– 40 abmat sit-ups
– 100 double unders
– 20 medball box step-ups
– 20 up/downs
*35 min cut-off
Performance
2 rounds for time with a partner
– 1000/800m row in 250/200m splits
– 75 RKB swings (53/35)
– 75 wallballs (20/14)
– 800m run in 200m splits
– 50 push-ups
– 50 lemon squeezes
– 100 double unders
– 25 box jump overs (24/20”)
– 25 burpees
*35 min cut-off
Fitness
A) E3M x 5 sets:
– 4 bench press w/ 32X1 tempo
– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)
– 18-24 foot elevated medball Russian twists
*Heavier than 6/4
Performance
A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo +2-4 bench press @ 70-75%
– 6-10 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)
*Heavier than 6/4
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side rear foot elevated split squat
– 8-12 seated overhead tricep extension (BB or DB)
– 8-12/side bent over rows
– 8-12 banded face curls
C) Conditioning Option
5-7 sets:
– 500/400m row or 1000/800m bike
R2M
Fitness
A) E3M x 5 sets:
– 5 deadlifts w/ 32X1 tempo
– 5-10 chaos push-ups
– 8/side split stance band row
B) 4 rounds for time:
– 40 single unders (sub lateral hops)
– 30/24 cal row
– 20 RKB swings
R2M
Performance
A) E3M x 5 sets:
– 5 deadlifts w/ 32X1 tempo @ 60-65%
B) 4 rounds for time:
– 50 double unders
– 35/28 cal row
– 20 RKB swings (53/35)
R2M
E5M x 6 sets:
– 400m run or 400m row (alternating each set)
– 8 DB hang power cleans
– 12/9 push-ups
– 16 air squats
Performance
E5M x 6 sets:
– 400m run or 500/400m row (alternating each set)
– 8 hang power cleans (115/75, 95/65)
– 16/12 push-ups
– 24 air squats
Fitness
A) E2M x 8 sets:
– 3 push press (3 count eccentric)
After odd sets…
– 8/side standing band row w/ contralateral reach
After even sets…
– 8/side DB/KB Romanian deadlifts
B) 3 sets:
4 min AMRAP
– 5 shoulder to overhead (95/65)
– 5 pull-ups
– 5 burpees over the barbell
R60S
*The second set perform reps of 4.
*The third set perform reps of 3.
Performance
A) E2M x 8 sets:
Sets 1-2: 3 push press
Sets 3-5: 2 push press
Sets 6-8: 1 push press
*heavier than 6/2
B) 3 sets:
4 min AMRAP
– 5 shoulder to overhead (95/65)
– 5 pull-ups
– 5 burpees over the barbell
R60S
*The second set perform reps of 4.
*The third set perform reps of 3.
*RX+ use 115/75.
Fitness
A) E3M x 5 sets:
– 5 box squats w/ 32X1 tempo
– 6-8 DB seated Arnold press
– 8-10 banded straight arm lat pull-down
B) E6M x 3-4 sets:
– 400m run
– 10 hanging knee raises / weighted sit-up
– 12 DB/KB reverse lunges
Performance
A) E3M x 5 sets:
– 1 back squat w/ tempo 32X1 + 2-3 back squats @ 70-75%
*heavier than 5/27
B) E6M x 3-4 sets:
– 400m run
– 12 toes to bar
– 16 DB/KB reverse lunges (35/25s)