Fitness & Performance
A) E4M x 4 sets:
– 8/s KB front foot elevated split squats
– 16-20 tall seated DB press
– 10 2 up 1 down ring rows
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 10 SA DB hang power clean + jerk (5/5)
Even: 12/9 cal row + 8 lemon squeezes + 8 air squats
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 10 SA DB hang power clean + jerk (5/5 @ 50/35)
Even: 15/12 cal row + 10 lemon squeezes + 10 air squats
Fitness & Performance
40 min AMRAP @ 70-80% pace:
– 500/400m row
– 16 SA DB hang power snatch (8/8 @ 50/35)
– 12 box step-ups
– 24 double unders
– 400m run or 1000/800m bike
– 12 toes to bar
– 16/12 push-ups
– 24 double unders
*Goal is to stay consistent for the entire 40 minutes without stopping.
Fitness & Performance
A) E3M x 5 sets:
– 5-5-4-4-4 BB bench press @ 31X1 tempo @ 1-2 RIR
– 3-5 strict weighted or scaled low ring pull-ups (bent or straight knee w/ lower body help)
*BP heavier than 12/1
Fitness
B) EMOM x 10-20 sets:
– 6 RKB swings
– 5 box dips
– 4 box step-ups
*Make it tougher with an 8-6-4 rep scheme
Performance
B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)
– 3-5 ring dips
– 3 box jump overs (24/20”)
*RX+ complete with 70/44 and or reps of 8-6-4
Fitness
A) E3M x 5 sets:
– 5 back squats
– 12-16 DB floor press w/ pause
– 8-12/side half kneeling SA banded lat pull-down (green or black)
*BS heavier than 11/26
B) E5M x 3-5 sets:
– 400m row (800m bike)
– 12 unbroken wallballs
– 8 strict pull-ups
– 8 burpees (sub up/downs)
Performance
A) E3M x 5 sets:
Set 1: 5-7back squats @ 55-65% or @ 4 RIR
Sets 2-4: 5 back squats @ 65-80% or @ 2-3 RIR
B) E5M x 3-5 sets:
– 500/400m row (1000/800m bike)
– 16 unbroken wallballs
– 8 burpee pull-ups
*RX+ complete with 20 wallballs and 10 burpee CTB pull-ups
Fitness
A) E2M x 8 sets
Odd:
– 10 double KB front squats (tough)
– 10 half kneeling DB press (R)
Even:
– 20 alternating double KB gorilla rows (10/s)
– 10 half kneeling DB press (L)
Performance
A) E2M X 8 sets
Sets 1-4: 1 hang clean + 1 clean + 1 jerk
Sets 5-8: 1 clean + 1 jerk
*receive cleans in full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality”
– 10/s SL KB Romanian deadlifts (w/ rack assist)
– 10-15 DB tricep rollback extensions
– 10 BB bicep drag curls
– 8 ab wheel roll-outs
OR
Conditioning Option
10 rounds for time:
– 10 cal row
– 10 SA DB hang power clean + push press (5/5 @ 50/35)
– 10 air squats
Fitness & Performance
40 min AMRAP @ 70-80% pace:
– 500/400m row
– 12 plate ground to overhead (45/35)
– 16 prisoner reverse lunges
– 24 double unders
– 400m run or 1000/800m bike
– 8 lemon squeezes
– 16/12 push-ups
– 24 double unders
*Goal is to stay consistent for the entire 40 minutes without stopping.
Fitness
A) E3M x 4 sets:
– 5 deadlifts
– 16 alt. top down DB floor press
– 8-12 tall kneeling banded lat pulldown
B) E90S x 10-15 sets:
– 20 single unders
– 5 KB deadlifts
– 4 strict pull-ups
– 3 burpees (sub up/downs)
Performance
A) E3M x 4 sets:
– deadlift
Set 1: 5-7 reps @ 65% (building set)
Sets 2-4: 5 reps @ 75-80% or 3 RIR
B) E90S x 10-15 sets:
– 20 double unders
– 3 deadlifts @ 75-80% of part A
– 3 strict pull-ups or 6 kipping pull-ups
– 3 burpees over the bar
*Perform bar facing burpees if space is available
Fitness
A) E2M x 8 sets
Odd:
– 8-12/side SA DB incline press w/ pause
– 8-12 ring rows
Even:
– 12 alternating landmine low hang lateral squats
– 8/s banded twists to pallof press (red or green)
B) E5M x 3-5 sets:
– 400m run
– 12 DB SA hang power snatch (6/s)
– 4 hanging knee raises
– 8 box step-ups
– 4 hanging knee raises
Performance
A) E2M x 8 sets:
Sets 1-4: 1 hang power snatch + 1 snatch
Sets 4-8: 1 snatch
*Receive all snatches besides the hang power snatch in squat if able
B) E5M x 3-5 sets:
– 400m run
– 9 unbroken hang power snatch (95/65, 75/55, 65/45)
– 5 toes to bar
– 7 box jump overs (24/20”)
– 5 toes to bar