Fitness
A) E2M x 8 sets
Odd sets:
– 10/s SA DB seated press w/ pause
– 10 banded Spanish squats
Even sets:
– 10 DB lat pull-overs
– 10 BB good mornings (slower eccentric)
B) E3M x 5-8 sets:
– 12/9 cal row
– 5 DB devil cleans (sub up/down version if needed
– 5 DB push press
– 3 burpees
Performance
A) E2M x 8 sets:
Sets 1-4: 2 hang snatch
Sets 4-8: 1 hang snatch
*Receive in squat if able
B) E3M x 5-8 sets:
– 15/12 cal row
– 5 DB devil cleans (35/20s)
– 5 DB push press
– 5 burpees over the rower
Fitness
A) E3M x 8 sets
– 2-3 deadlifts
After odd sets:
– 8-12 tough push ups
After even sets:
– 8-12 tall kneeling banded lat pulldown
Performance
A) E3M x 8 sets:
– deadlift
Set 1: 2-4 reps @ 75% (building set)
Sets 2-8: 2 reps @ 85-90+% or 1-2 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 5-10 hanging leg raises
– 10/s half kneeling DB press
– 10 bent over BB rows
OR
Conditioning Option
20 min AMRAP:
– 250/200m row/ski, 200m run, or 500/400m bike
– 12 DB hang power snatch (6/6 @ 50/35)
– 10 goblet squats
– 8 plate OH sit-ups
Fitness & Performance
A) E3M x 5 sets:
– 5 BB bench press @ 2 RIR or 70-80%
– 3-5 strict weighted or 2-3 negative pull-ups
*BP heavier than 12/18
Fitness
B) E3M x 4-8 sets:
– 200m row
– 12-15 RKB swings
– 6-9 dips
– 6-9 lemon squeezes
Performance
B) E3M x 4-8 sets:
– 250/200m row
– 15 RKB swings (53/35)
– 6-9 ring dips
– 9 lemon squeezes
Fitness & Performance
E4M x 9-12 stations (3-4 each)
Station 1:
– 250/200m row
– 12 SA DB hang power clean (6/6 @ 50/35)
– 15 air squats
– 6 burpees
Station 2:
– 200m run
– 12 DB goblet hold reverse lunges
– 12 toes to bar
– 6 burpees
Station 3:
– 250/200m row
– 36 double or unders
– 15/12 push-ups
– 6 burpees
Fitness & Performance
A) E3M x 4 sets:
– 8 BB strict press
– 10/s DB/KB bent over rows
– 8/s shoulder external rotations
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 10 DB push press
Even: 12/9 cal row + 10 box step-ups (add medball if able)
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55)
Even: 15/12 cal row + 10 box jump overs* (20/24)”
*Sub medball weighted step ups for jumps
Fitness
A) E2M x 8 sets
Odd sets:
– 10/s SA DB bench press w/ pause
– 10 banded Spanish squats
Even sets:
– 10 DB lat pull-overs
– 10 BB good mornings (slower eccentric)
Performance
A) E2M x 8 sets:
Sets 1-2: 3 high hang snatch
Sets 2-4: 2 hang snatch
Sets 5-8: 1 hang snatch
*Receive in squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 5/s TGUP sit-ups (tough)
– 10-15/s SA banded tricep extensions (red)
– 10/s bent over DB rows
OR
Conditioning Option
10 rounds for time:
– 10 cal row or bike
– 3 strict pull-ups
– 9 air squats
– 6 dips
Fitness & Performance
“Fight Gone Bad”
*Score is total reps across all three rounds
*Partner 2-3 to a group
Fitness & Performance
E3M x 12-16 rounds (3-4 each)
Station 1:
– 250/200m row
– 12 DB hang power snatch (6/6 @ 50/35)
– 12/8 push-ups
Station 2:
– 200m run
– 12 box step-ups (20/16”)
– 6 strict pull-ups
Station 3:
– 250/200m row
– 24 double unders
– 12 ring rows
Station 4:
– 200m run
– 12 plate OH/plate hold/prisoner weighted lunges (45/35)
– 9 toes to bar/hanging knee raises