A) E4M x 5 sets:
– 6 front squats
– 8-12 DB floor press w/ pause
– 8-12/side half kneeling banded row (90 degrees)
B) E3M x 5-8 sets:
– 200m row
– 9-12 wallballs
– 21 single unders
Performance
A) E4M x 5 sets:
– 6 front squats
*5-10% heavier than your last set of 8s
B) E3M x 5-8 sets:
– 250/200m row
– 12 wallballs (20/14)
– 21 double unders
RX+ complete with 15 wallballs
Fitness
A) E2.5M x 6 sets:
– 8-12/side half kneeling landmine presses
– 12 alternating DB goblet hold weighted step-ups
– 20 sec top of ring row hold
B) EMOM x 10-20 sets:
– 3 DB hang power clean + push press
– 3 hanging knee raises
– 3 burpees
Performance
A) E2.5M x 6 sets:
– 1.1.1 TnG power clean + push jerk clusters
R10S between doubles
B) EMOM x 10-20 sets:
– 1 power clean + push jerk at heaviest set from A
– 4 toes to bar
– 3 burpees over the barbell
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12/side lean away DB delt raises
– 8/side banded pallof press
Performance
A) E4M x 4 sets:
– 8 deadlifts @ RPE 5-6
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled pull
– 10 banded Spanish squats (add weight if able)
– 10-20 DB tricep rollback extensions
– 10 BB drag curls
OR
Conditioning Option
6 rounds for time:
– 250/200m row
– 10 dips
– 15 air squats
– 250/200m row
– 10 alt. DB hang power snatch
– 10 lemon squeezes
Fitness
E10M x 3-5 sets:
– 400m row
– 12 plate ground to overhead
– 12 walking lunges w/ or w/o plate
– 400m run
– 12 ring rows
– 32 single unders
Performance
E10M x 3-5 sets:
– 500/400m row
– 12 plate ground to overhead (45/35)
– 12 overhead walking lunges w/ plate
– 400m run
– 12 ring rows
– 32 double unders
Fitness
A) E2M x 8 sets
Odd:
– 8/side front foot elevated split squats (knee over toe focus)
Even:
– 16 alt DB incline presses
– 16 alt KB chest supported row
B) E2M x 8-12 sets
Odd sets: 12/9 cal row + 5 DB hang squat cleans
Even sets: 12/9 cal row + 9-12 push-ups
Performance
A) E2M x 8 sets
Sets 1-2: 2 x pause cleans (2 sec at knee)
Sets 3-4: 1 x pause clean
Sets 5-8: 1 clean
*Receive in full squat if able
B) E2M x 8-12 sets
Odd sets: 15/12 cal row + 5 TnG squat cleans
Even sets: 15/12 cal row + 12/9 push-ups
Fitness & Performance
A) E4M x 4 sets:
– 8 bench press @ RPE 7-8
– 8-12 banded straight arm lat pull-downs
– 8-12 bent over reverse flys w/ pause
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
C) 3 sets for quality:
– 10 reverse snow angels
– 10/side banded hip flexors
A) E4M x 4 sets:
– 8 front squats
– 16 alt. tall kneeling DB piston press
– 16 alt. KB gorilla rows
B) 12 min AMRAP:
– 1 DB thruster
– 3 hanging knee raises
– 15 single unders
*Add one thruster every round
Performance
A) E4M x 4 sets:
– 8 front squats @ 8-9 RPE
*Up from last time’s 7-8 RPE
B) 12 min AMRAP:
– 1 BB thruster (95/65)
– 3 toes to bar
– 15 double unders
*Add one thruster every round
*Rx+ use 115/75
Fitness & Performance
C) 3 sets for quality:
– 20 sec/side Copenhagen plank
– 10/side DB external rotations @ 8-10% bench press 1RM
Fitness
EMOM x 4-7 sets
1: 12/9 or 10/7 cal row
2: 10 plate ground to overhead
3: 8 box step-ups (24/20”)
4: 10 lemon squeezes
5: 12/9 push-ups (elevate if needed)
6: rest
Performance
EMOM x 5-8 sets
1: 15/12 cal row
2: 12 plate ground to overhead
3: 9 box jump overs (24/20”)
4: 12 plate overhead walking lunges
5: 15/12 push-ups
6: rest
RX+ complete without rest station