Fitness & Performance
A) E4M x 4 sets:
– 8/side split squats (floor or rear foot elevated)
– 2-4 negative or 4-8 strict/weighted pull-ups
– 8-12 scaled or weighted dips
*Scale split squats with back foot on floor.
Fitness
B) EMOM x 10-20 sets:
– 6 wallballs
– 4 hanging knee raise
– 2 up/downs to target
Performance
B) EMOM x 10-20 sets:
– 6 wallballs
– 4 toes to bar
– 2 burpees to target
RX+ use 7-5-3 rep scheme
Fitness
A) E3.5M x 5 sets:
– 8-12/side SA DB overhead press (standing)
– 8/side KB curtsy lunges (goblet hold)
– 8-12 bent over BB rows
B) E3M x 5-8 sets:
– 12/9 cal row
– 12 alt DB hang power snatches
– 9 air squats
– 6-9 lemon squeezes
Performance
A) E3.5M x 5 sets:
– 2.2.2 TNG power snatch clusters
B) E3M x 5-8 sets:
– 15/12 cal row
– 12 alt DB hang power snatches (50/35, 40/25)
– 12 air squats
– 9 lemon squeezes
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB SL b-stance RDLs
– 8-12 DB incline press
– 8-12 bent over BB rows
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drags (heavy)
– 10-20 DB/EZ bar skull crushers
– 10 straight arm banded lat pull-down
– 10/s half kneeling 90 degree landmine twists
OR
Conditioning Option
E5M x 4 sets:
– 500/400m row/ski, 1000/800m bike or 400m run
– In remaining time complete
*Scale reps back 10-15 if needed (Ex: 30-15-15-5)
Fitness
A) E2M x 8 sets
Odd:
– 8-12/side half kneeling DB press
Even:
– 8-12 banded spanish squats
– 4 DB batwing rows w/ 6 count pause
B) For time:
– 600m run
– 20 SA DB hang power clean and push press (10/side)
– 20 strict pull-ups
– 20 SA DB hang power clean and push press (10/side)
– 600m run
Performance
A) E2M x 8 sets
Sets 1-4: 1 power clean + 1 pause split jerk
Sets 5-8: 1 power clean + 1 split jerk
B) For time:
– 600m run
– 15 clean and jerks (135/95, 115/75, 95/65)
– 30 pull-ups
– 15 clean and jerks
– 600m run
Fitness & Performance
“Fight Gone Bad”
*Score is total reps across all three rounds
*Partner 2-3 to a group
Fitness & Performance
A) E3M x 6 sets:
– 5 bench press
After odd sets
– 9 DB lat pull-overs
After even sets
– 3 ring YTWs
*Heavier than your last set of 6 bench press
Fitness
B) E60S x 10-20 sets:
– 6 RKB swings
– 3 dips
– 6 prisoner lunges
Performance
B) E60S x 10-20 sets:
– 6 RKB swings (53/35)
– 3 ring dips
– 6 prisoner lunges
A) E2.5M x 8 sets:
– 3 front squats
*Sub double KB front squats w/ 3111 tempo
After odd sets
– 8-12 DB floor press w/ pause
After even sets
– 8-12 L-seated banded row
B) 6 rounds for time:
– 200m row or 400m bike
– 6 DB hang squat clean thrusters
– 24 single unders
R60S
Performance
A) E2.5M x 8 sets:
– 3 front squats
*5-10% heavier than your last set of 6s
B) 6 rounds for time:
– 250/200m row or 500/400m bike
– 6 DB hang squat clean thrusters (35/20s)
– 24 double unders
R60S
Fitness
A) E3.5M x 5 sets:
– 8-12/side SA DB overhead press (standing)
– 8/side KB curtsy lunges (goblet hold)
– 8-12 bent over BB rows
Performance
A) E3.5M x 5 sets:
– 2.2.2 TNG power snatch clusters
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap sled push or pull (heavy)
– 20 L-seated leg lift overs
– 10+ BB drag curls
– 10-20 cable/band tricep extensions
OR
Conditioning Option
10 rounds for time:
– 10 cal row or bike
– 10 alternating DB hang power snatch (50/35)
– 10 air squats
– 10 push-ups
*Scale push-ups by elevating upper body. Goal is to go unbroken with full range of motion for most sets.