Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 KB Romanian deadlifts
– 8-12 SA DB incline presses (R)
Even sets:
– 8-12 tall kneeling banded lat pull-down
– 8-12 SA DB incline presses (L)
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 4 dips
– 5 lateral hops over DB or line
Performance
A) E2M x 8 sets
– 1 clean
*receive in full squat if able
B) EMOM x 10-20 sets:
– 3 touch and go squat cleans @ 65% of A
– 4 ring dips
– 5 lateral hops over the barbell
Fitness
E2M x 3-4 total sets
1: 400m row
2: 10 DB SA hang power clean & push press + 10 prisoner reverse lunges + 10 hanging knee raises
3: 30 single unders + 12 push-ups + 12 air squats
4: 10 box step-ups + 12 RKB swings
5: 400m run
6: rest
Performance
E2M x 3-4 total sets
1: 500/400m row
2: 10 DB SA hang power clean & push press (50/35) + 10 DB reverse lunges + 10 toes to bar
3: 30 double unders + 15/12 push-ups + 15 air squats
4: 10 box jump overs + 15 RKB swings (53/35)
5: 400m run
6: rest
Fitness
A) E3M x 6 sets:
– 8-6-4-6-4-2 Back squat or box squat wave
After odd – 8-12 bent over reverse flys w/ pause
After even – 4-8 hanging knee raises w/ pause
B) E3M x 4-8 sets:
– 12/9 cal row
– 9 wallballs
– 6-9 strict pull-ups
– 3-6 up/downs
Performance
A) Back squat wave
– 8-6-4-6-4-2
*Second wave heavier than first
B) E3M x 4-8 sets:
– 15/12 cal row
– 12 wallballs (20/14)
– 9 pull-ups
– 6 burpees over the rower
Fitness & Performance
A) E3M x 6 sets:
Bench press wave
– 9-7-5-9-7-5 BB bench press wave
After odd – 5-10 strict ring pull-ups (weight if able)
OR 3-5 pull-up negatives (scale w/ band)
After even – 10-20 banded face pulls
B) Strength Option
3-4 sets for quality:
– 8-12 heel elevated double KB front squats @ 3111 tempo
– 12-16 DB/EZ bar skull crushers
– 8-12 BB good mornings
– 16-24 alternating seated DB curls
OR
Conditioning Option
8 rounds for time:
– 200m run
– 12 alt. SA DB hang power snatches (50/35)
– 8 goblet squats
– 4 burpees over the DB
Fitness & Performance
A) E4M x 4 sets:
– 10 DB Romanian deadlifts @ 3011 tempo
– 10-15 DB floor press w/ pause
– 10/side SA bent over KB rows
Fitness
B) E5M x 3-5 sets:
– 400m row
– 10 box step-overs (2, 1 or no DBs)
– 10 lemon squeezes
Performance
B) E5M x 3-5 sets:
– 500/400m row
– 10 DB box step-overs (35/20s to 20/16”)
– 10 lemon squeezes
*Keep rounds the same pace start to finish
Fitness
E2M x 3-4 total sets
1: 400m row
2: 5 up/down DB devil presses + 10 DB reverse lunges + 10 abmat sit-ups
3: 30 single unders + 10 dips + 10 RKB swings
4: 15 wallballs + 15 hanging knee raises
5: 400m run (scale with 300m)
6: rest
Performance
E2M x 3-4 total sets
1: 500/400m row
2: 5 DB devil presses (35/20s) + 10 DB reverse lunges + 15 abmat sit-ups
3: 30 double unders + 10 ring dips + 15 RKB swings (53/35)
4: 20 wallballs (20/14) + 15 toes to bar
5: 400m run
6: rest
Fitness
A) E2M x 8 sets
Odd:
– 8-12/side single arm DB strict press R
– 8-12 bent over BB rows w/ pause
Even:
– 8-12/side single arm DB strict press R
– 12-16 alternating KB lateral lunges
B) E3MOM x 4-8 sets:
– 12/9 cal row
– 9 DB push press
– 6 box step-ups
Performance
A) E2M x 8 sets
Sets 1-4: 2 pause split jerk
Sets 5-8: 1 split jerk
B) E3MOM x 4-8 sets:
– 15/12 cal row
– 5 shoulder to overhead
– 5 box jump overs (24/20”)
*Choose a weight on shoulder to overhead that is challenging but you can keep unbroken.
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 KB Romanian deadlifts
– 8-12 SA DB incline presses (R)
Even sets:
– 8-12 tall kneeling banded lat pull-down
– 8-12 SA DB incline presses (L)
B) 15 min AMRAP:
– 1 DB hang squat clean
– 3 strict pull-ups
– 5 push-ups
– 20 single unders
*Add one squat clean every round.
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*receive in full squat if able
B) 15 min AMRAP:
– 1 squat clean (135/95, 115/75, 95/65)
– 3 pull-ups
– 5 push-ups
– 20 double unders
*Add one squat clean every round.
RX+ use 155/105 w/ 3 CTB pull-ups & 3 HSPUs