Fitness
A) EMOM x 5 sets each
1: 10 alternating KB front rack box step ups
2: 10 KB sumo deadlift high pulls
B) EMOM x 20-30 minutes
– 5 goblet squats
– 4 hanging knee raises
– 3 NPU burpees over the bar
Performance
A) E30S x 20 sets:
– 1 power snatch @ 70-75%
B) EMOM x 20-30 minutes
– 3 overhead squats (115/75)
– 3 toes to bar
– 3 burpees over the bar
Fitness
A) E3M x 4 sets:
– 10 glute bridge DB bench press
– 5 strict pull-ups @ 3111 tempo
– 20 Russian plate twists
B) E5MOM x 4-5 sets:
– 400m row
– 20 weighted reverse lunges
– 15/12 push ups
– 40 single unders
Performance
A) E3M x 4 sets – bench press
Set 1: 4 @ 82%
Sets 2-4: 4 @ 76%
*After every set perform 4 weighted pull-ups AHAP.
B) E5MOM x 4-5 sets:
– 500/400m row
– 20 overhead plate reverse lunges (45/35)
– 15/12 HR push ups
– 40 double unders
Fitness
A) EMOM x 5 sets each
1: 10 double KB sumo deadlifts
2: 8 seated BB strict press
B) For time:
– 600m run
– 15 RKB swings
– 15 DB push press
– 400m run
– 12 RKB swings
– 12 DB push press
– 200m run
– 9 RKB swings
– 9 DB push press
Performance
A) E30S x 20 sets:
– 1 power clean + push jerk @ 70-75%
B) For time:
– 600m run
– 15 power cleans (115/75)
– 15 shoulder to overhead
– 400m run
– 12 power cleans
– 12 shoulder to overhead
– 200m run
– 9 power cleans
– 9 shoulder to overhead
Fitness
A) E3M x 4 sets – deadlift
– 6 deadlifts @ 3011 tempo (moderate)
– 6/side extra range Jane Fondas @ 3011 tempo
– 10 supinated banded pull aparts
Performance
A) E3M x 4 sets – deadlift
Set 1: 5 @ 78%
Sets 2-4: 5 @ 72%
B) 3 sets for quality
– 12 alternating overhead BB reverse lunge
– 1 length walking sled pull through
– 30 sec sandbag march
– 60 sec max strict supinated pull-ups
Fitness
E10M x 3-4 sets:
– 600 or 800m run
– 28 RKB swings
– 21 box jumps step ups
– 14 double KB/DB clean + push press
Performance
E10M x 3-4 sets:
– 800m run
– 28 RKB swings (53)
– 21 box jumps (24/20”)
– 14 double KB clean + push press (53/35s)
Fitness
A) E3M x 4 sets:
– 5 back squats @ 3211 tempo (moderate)
– 8/side single arm DB floor press (heavy)
– 12 alternating double KB bent over rows (6/side)
B) EMOM x 10-12 min:
– 5 push-ups
– 6 DB thrusters
– 7 inverted rows
Performance
A) E3M x 4 sets – back squats
Set 1: 5 back squats @ 78%
Sets 2-4: 5 back squats @ 72%
B) AMRAP in 12 min:
– 5 strict handstand push-ups (sub kipping)
– 7 DB thrusters (50/35, 35/25s)
– 9 chest to bar pull-ups
Fitness
A) E90S x 8 sets (4 sets each)
Station 1: 6/side BB landmine presses @ 2111 tempo
Station 2: 6/side ipsilateral KB front rack curtsy step-down
*stack up plates or use a small box for step-downs
B) B) E3MOM x 4-7 sets:
– 200m row
– 8 alternating DB snatches
– 4 NPU burpee box step ups
Performance
A) E90S x 8 sets:
– 2 TnG power snatch
*Build to a heavy set.
B) E3MOM x 4-7 sets:
– 250/200m row
– 6 hang power snatch (95/65)
– 4-6 burpee box jump overs
RX+ use 115/75.
Fitness
A) E3M x 4 sets – bench press
– 5 bench press (build to a tough set of 5)
*After every set perform:
– 10 ring rows
B) E6M x 3-4 sets:
– 300 or 400m run
– 10 double KB deadlifts
– 12/9 cal row
– 14 push-ups
Performance
A) E3M x 4 sets – bench press
Set 1: 5 @ 78%
Sets 2-4: 5 @ 72%
*After every set perform:
– 5-10 horizontal as possible ring rows
B) E6M x 3-4 sets:
– 400m run
– 10 double KB deadlifts (53/35s)
– 15/12 cal row
– 20/15 push-ups
*RX+ use 70/44s