Fitness
A) E2.5M x 6 sets:
– 6 deadlifts
After sets 1, 3, 5:
– 8-12 DB lat pull-overs
After sets 2, 4, 6:
– 8 L-seated DB press
*DLs should be heavier than 10/20
B) E3MOM x 4-6 sets:
– 250/200m row
– 12 reverse lunges (weighted if able)
– 6-12 dips
Performance
A) E2.5M x 6 sets:
– 5 deadlifts @ 67.5-72.5%
B) E3MOM x 4-6 sets:
– 250/200m row
– 12 KB front rack alt. reverse lunges
– 6-12 ring dips
Fitness
A) E90S x 4 sets each
Station 1: 8/side half kneeling DB overhead SA press
Station 2: 12-16 weighted walking lunge
B) 5 rounds for time:
– 200m run
– 10 DB push press
– 8 hanging knee raises or lemon squeezes
R60S
Performance
A) E90S x 8 sets:
– 2 hang power snatch
*Slightly heavier than 10/19
B) 5 rounds for time:
– 200m run
– 10 shoulder to overhead (95/65)
– 8 toes to bar
R60S
RX+ use 115/75 + 5 bMUs
Fitness
E6M x 6 sets (3 each)
Station 1:
– 400m run
– 16 alternating DB snatch
– 200m run
– 10 box step-ups
Station 2:
– 400m row
– 16 wallballs
– 200m row
– 10 pull-ups
Performance
E6M x 6 sets (3 each)
Station 1:
– 400m run
– 20 alternating DB snatch (50/35)
– 200m run
– 10 box jump overs
Station 2:
– 500m/400m row
– 20 wallballs (20/14)
– 250/200m row
– 10 pull-ups
*Sub in row or ski.
Fitness
A) E2M x 4 sets each
Station 1:
Station 2:
B) E3M x 4-6 sets:
– 12/9 or 10/7 cal row
– 10 SA DB hang power cleans (5/side)
– 10 push-ups
Performance
A) E2M x 8 sets:
– 3 TnG power cleans
*Build to a tough but fluid triple.
B) E3M x 4-6 sets:
– 12/9 cal row
– 12 SA DB hang power cleans (6/side @ 50/35)
– 12 chest to ground push-ups
RX+ perform 15/12 cal row & sub 6-9 HSPU.
Fitness
10 rounds for time:
– 10/8 cal row
– 8 goblet hold reverse lunges
– 6 strict pull-ups
– 4 up/downs
Performance
10 rounds for time:
– 10 cal row
– 8 front rack reverse lunges (95/65, 75/45)
– 6 pull-ups
– 4 burpees over rower
Fitness & Performance
A) E3M x 4 sets:
– 1-2 RIR overhead strict press @ 65%
– 8-12 bent over reverse flys
Fitness
B) 3 rounds for time:
– 400m run
– 10 DB push press
– 10 hanging knee raise
– 30 single unders or lateral hops
Performance
B) 3 rounds for time:
– 400m run
– 10 DB shoulder to overhead (50/35s)
– 15 toes to bar
– 30 double unders
Fitness
E8M x 4-5 sets:
– 200m run
– 8 double DB hang power cleans
– 10 strict pull-ups
– 12 wallballs
– 200m row
*Switch order every set.
Performance
E8M x 4-5 sets:
– 200m run
– 8 power cleans (115/75)
– 12 pull-ups
– 16 wallballs (20/14)
– 250/200m row
*Switch order every set.
Fitness
A) E2.5M x 5 sets:
– 6 BB or double KB deadlifts
– 8-12 DB floor press
*DLs should be heavier than 10/12.
B) 5 rounds for time:
– 12/9 cal row
– 12/9 push-ups
– 12 double KB/DB deadlifts
– 12 alternating box step-ups
R60S
Performance
A) E2.5M x 5 sets:
– 6 deadlifts @ 65-70%
B) 5 rounds for time:
– 15/12 cal row
– 15/12 push-ups
– 12 double KB/DB deadlifts (53/35ish)
– 9 box jump + step down
R60S
RX+ perform 18/15 cal row + 70/44 deadlifts