Fitness & Performance
E4M x 9-12 stations (3-4 each)
Station 1:
– 250/200m row
– 12 SA DB hang power snatch (6/6 @ 50/35)
– 12 DB box step ups (20/16”, sub no weight)
– 6 burpees
Station 2:
– 200m run
– 15 wallballs (20/14)
– 12 toes to bar
– 6 burpees
Station 3:
– 250/200m row
– 36 double or unders
– 9-12 dips
– 6 burpees
*Switch runs and rows each round
Fitness & Performance
A) E3M x 4 sets:
– 8 BB strict press*
– 10/s DB/KB bent over rows
– 8/s shoulder external rotations
*Heavier than 1/6
Fitness
B) E5M x 3-5 sets:
– 400m run
– 20 RKB swings (53/35)
– 10 pull-ups
– 10 box jump overs (24/20”)
Performance
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 20 RKB swings (53/35)
– 10 pull-ups
– 10 box jump overs (24/20”)
Fitness
A) E4MOM x 4 sets:
– 8 front squats (sub 10 double KB front squat w/ pause)
– 16-20 alt. top down DB bench press
– 10 ring face pulls
B) E90S x 10-15 sets:
– 20 single unders (sub 15 sec on bike)
– 4 DB thrusters (115/75, 95/65, 75/55)
– 4 hanging knee raise
– 4 pusn-ups (elevate if needed)
Performance
A) E4MOM x 4 sets:
– 8 front squats @ 3 RIR or 70+%
B) E90S x 10-15 sets:
– 20 double unders
– 3 thrusters (115/75, 95/65, 75/55)
– 4 toes to bar
– 5/4 push-ups
Fitness
A) E2M x 8 sets
Odd sets:
– 10/s SA DB seated press w/ pause
– 10 banded Spanish squats
Even sets:
– 10 DB lat pull-overs
– 10 BB good mornings (slower eccentric)
B) E3M x 5-8 sets:
– 12/9 cal row
– 5 DB devil cleans (sub up/down version if needed
– 5 DB push press
– 3 burpees
Performance
A) E2M x 8 sets:
Sets 1-4: 2 hang snatch
Sets 4-8: 1 hang snatch
*Receive in squat if able
B) E3M x 5-8 sets:
– 15/12 cal row
– 5 DB devil cleans (35/20s)
– 5 DB push press
– 5 burpees over the rower
Fitness
A) E3M x 8 sets
– 2-3 deadlifts
After odd sets:
– 8-12 tough push ups
After even sets:
– 8-12 tall kneeling banded lat pulldown
Performance
A) E3M x 8 sets:
– deadlift
Set 1: 2-4 reps @ 75% (building set)
Sets 2-8: 2 reps @ 85-90+% or 1-2 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 5-10 hanging leg raises
– 10/s half kneeling DB press
– 10 bent over BB rows
OR
Conditioning Option
20 min AMRAP:
– 250/200m row/ski, 200m run, or 500/400m bike
– 12 DB hang power snatch (6/6 @ 50/35)
– 10 goblet squats
– 8 plate OH sit-ups
Fitness & Performance
A) E3M x 5 sets:
– 5 BB bench press @ 2 RIR or 70-80%
– 3-5 strict weighted or 2-3 negative pull-ups
*BP heavier than 12/18
Fitness
B) E3M x 4-8 sets:
– 200m row
– 12-15 RKB swings
– 6-9 dips
– 6-9 lemon squeezes
Performance
B) E3M x 4-8 sets:
– 250/200m row
– 15 RKB swings (53/35)
– 6-9 ring dips
– 9 lemon squeezes
Fitness & Performance
E4M x 9-12 stations (3-4 each)
Station 1:
– 250/200m row
– 12 SA DB hang power clean (6/6 @ 50/35)
– 15 air squats
– 6 burpees
Station 2:
– 200m run
– 12 DB goblet hold reverse lunges
– 12 toes to bar
– 6 burpees
Station 3:
– 250/200m row
– 36 double or unders
– 15/12 push-ups
– 6 burpees
Fitness & Performance
A) E3M x 4 sets:
– 8 BB strict press
– 10/s DB/KB bent over rows
– 8/s shoulder external rotations
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 10 DB push press
Even: 12/9 cal row + 10 box step-ups (add medball if able)
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55)
Even: 15/12 cal row + 10 box jump overs* (20/24)”
*Sub medball weighted step ups for jumps