Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 8-12/side SA DB bench press w/ pause
– 8-12 tall kneeling banded lat pull-down
Fitness
B) E3M x 4-8 sets:
– 12/9 cal row
– 3 DB up/down devil cleans
– 6 box step-overs (1, 2 or no DBs)
– 6-9 hanging knee raises
Performance
B) E3M x 4-8 sets:
– 15/12 cal row
– 3 DB devil cleans (35/20s)
– 6 DB box step-overs (20/16”)
– 6-9 toes to bar
Fitness & Performance
A) E4M x 4 sets:
– 8 bench press
*First set building, next 3 at 65-75% & 2 RIR
– 8-12/side bent over DB/KB rows
– 8-12 lean away DB delt raise
B) Strength Option
3-4 sets for quality:
– 8-12 BB hip thrusts off bench w/ pause
– 12-24 banded tricep push-downs
– 8-12 ring face curls
– 12-24 alternating V-ups
OR
Conditioning Option
18 min AMRAP
– 12 cal row
– 12 RKB swings
– 12 box step-ups
– 12 SA DB push press (6/6 @ 50/35, 40/25, 30/15)
Fitness
A) E2M x 8 sets
Odd
– 8-12/side SA DB incline press
Even
– 16-20 alternating KB gorilla rows
– 16 alternating DB/KB goblet hold box step-up
B) 3 rounds for time:
– 400m run
– 12-10-8 double DB hang power snatch
– 12-10-8 up/downs
Performance
A) E2M x 8 sets:
Sets 1-4: 1 hang snatch + 1 snatch
Sets 5-8: 1 snatch
*Receive in squat position if able
B) 3 rounds for time:
– 400m run
– 15-12-9 hang power snatch (95/65, 75/55)
– 15-12-9 up/downs
Fitness
E5M x 6-8 sets total (3-4 each)
Station 1:
– 200/160m row
– 9 wallballs
– 200/160m row
– 6 toes to bar
Station 2:
– 200m run
– 12 SA DB hang power cleans (6/6))
– 200m run
– 6 box jump step-ups
Performance
E5M x 6-8 sets total (3-4 each)
Station 1:
– 250/200m row
– 12 wallballs (20/14)
– 250/200m row
– 9 toes to bar
Station 2:
– 200m run
– 12 SA DB hang power cleans (6/6 @ 50/35)
– 200m run
– 6 box jump overs (24/20”)
Fitness
A) E4M x 4 sets
– 8 back or box squats (building)
– 16-24 alt seated DB overhead press
– 8-12 DB lat pull-overs
B) E90S x 10-15 sets:
– 20 single unders
– 3 up/down DB devil presses (35/25s)
– 6 strict pull-ups
– 9 air squats
*scale to 3-5-7 if needed
Performance
A) E4M x 4 sets
Set 1: 8 back squats (building set)
Sets 2-4: 8 back squats (working sets @ 65-75% & 2-3 RIR)
B) E90S x 10-15 sets:
– 20 double unders
– 3 DB devil presses (35/25s)
– 6 CTB, kipping, or strict pull-ups
– 9 air squats
Fitness
A) E2M x 6 sets:
– 5 push press
After odd sets –
After even sets –
B) E5M x 3-5 sets:
– 400m row (stay +/- 5 sec off original pace)
– 15 unbroken RKB swings
– 15, 12 or 9 push-ups (you pick and stick to it)
Performance
A) E2M x 6 sets:
– 5 push press
*Build to a tough set of 5
B) E5M x 3-5 sets:
– 500/400m row (stay +/- 5 sec off original pace)
– 20 unbroken RKB swings (53/35)
– 20, 15 or 10 push-ups (you pick and stick to it)
Fitness & Performance
C) 3 sets for quality:
– 6/side TGUP sit-ups (tough)
– 12 reverse snow angels (2.5/hand or no weight)
Fitness
E2MOM x 3-4 sets
1: 300m row
2: 8 DB hang power cleans + 8 DB push press + 8 NPU burpees
3: 300 or 200m run
4: 30 single unders + 8-12 hanging knee raises + 8-12 push-ups
5: rest
Performance
E2MOM x 3-4 sets
1: 375/300m row
2: 8 hang power cleans (115/75, 95/65) + 7 shoulder to overhead + 6 burpees over the barbell
3: 300m run
4: 30 double unders + 12 toes to bar + 15/12 HR push-ups
5: rest
RX+ sub 5 bMUs for T2B
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 8-12/side SA DB bench press w/ pause
– 8-12 tall kneeling banded lat pull-down
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 10-20 overhead banded tricep extensions
– 5/side wide stance banded twists w/ 5 sec return
– 10+ BB drag curls
OR
Conditioning Option
18 min AMRAP
– 200m run/ski, 250/200m row, 500/400m bike
– 12 RKB swings (53/35)
– 9 wallballs (20/14)
– 6 V-ups or lemon squeezes