Fitness
30 min tester
15 min AMRAP
– 200m row
– 10 medball thrusters
– 10 ring rows
– 25 single unders
+ Right into…
15 min AMRAP:
– 200m run or 400m bike
– 10 box step-ups
– 10 SA DB hang power cleans (5/5)
– 25 single unders
Performance
30 min tester
15 min AMRAP
– 250/200m row
– 10 BB thrusters
– 10 ring rows
– 25 double unders
+ Right into…
15 min AMRAP:
– 200m run or 500/400m bike
– 10 box step-ups
– 10 SA DB hang power cleans (5/5 @ 50/35)
– 25 double unders
Fitness & Performance
A) E4M x 4 sets
– 8/side split squats
– 12-16 banded tricep push-down
– 8 ring face curls
*Split squats can be performed regular or rear foot elevated.
Fitness
B) EMOM x 10-20 sets:
– 5 wallballs (20/14)
– 4 strict pull-ups
– 3 burpees (scale w/ up/downs)
Performance
B) EMOM x 10-20 sets:
– 7 wallballs (20/14)
– 5 pull-ups
– 3 burpees to target
Fitness
A) E2.5M x 6 sets
Odd:
– 8-12 strict BB press
– 10/s SA half kneeling banded high row
Even:
– 8/s box step downs
*Only use a height/weight that doesn’t require pushing off floor
B) E2M x 8-12 sets
Odd: 12/9 cal row + 10 DB push press
Even: 12/9 cal row + 20-30 singleunders
Performance
A) E2.5M x 6 sets
Sets 1-3: 1 power clean + 2 split jerks
Sets 4-6: 1 power clean + 1 split jerk
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 + 30 double unders
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 50-60 DL 1RM
– 8-12 dips
– 10-side bent over DB/KB rows
*Dips can be scaled any way to make the rep range tough
Fitness
B) E5M x 3-5 sets:
– 400m run or 800m bike
– 16 RKB swings
– 12 push-ups (elevate if needed)
– 8 hanging knee raises
Performance
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 20 RKB swings (53/35)
– 15/12 push-ups
– 10 toes to bar
Fitness
6 rounds for time w/ a partner:
– 12/9 cal row
– 6 DB hang power cleans + 6 DB front squats + 6 DB push press
– 6 burpees + 6 pull-ups (or 9 ring rows)
+
6 rounds for time with a partner:
– 200m run or 400m bike
– 12 RKB swings + 12 push-ups + 12 air squats
– 6 burpee + box step-ups
Performance
6 rounds for time w/ a partner:
– 15/12 cal row
– 6 hang power cleans + 6 front squats + 6 shoulder to overhead (115/75, 95/65)
– 9 burpee pull-ups
+
6 rounds for time with a partner:
– 200m run or 500/400m bike
– 12 RKB swings + 15/12 push-ups + 12 air squats
– 9 burpee + box jump overs (24/20”)
*Alternate every movement
Fitness
A) E2.5M x 6 sets
Odd sets:
– 10/side half kneeling BB landmine press
– 10 heel elevated goblet squat w/ pause (use 25lb plate)
Even sets:
– 10 2 up 1 down ring rows
– 10 alt. L-seated leg lift-overs
Performance
A) E2.5M x 6 sets
Sets 1-3: hang snatch + snatch
Sets 4-6: snatch
*Receive snatch in full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-15 DB floor press
– 10/side KB suitcase carry high steps
– 1 lap heavy sled drag or push
– 10 kneeling banded ab crunches
OR
Conditioning Option
E3M x 4-8 sets:
– 200m run, 250/200m row/ski, or 500/400m bike
– 3 DB devil cleans (scale w/ up/down version @ 35/20s)
– 6 DB or prisoner reverse lunges (2, 1 or no DBs)
– 3 or 6 lemon squeezes
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side SA DB bench press w/ pause
– 3-4 negative or 4-8 weighted pull-ups
– 12 alternating goblet hold cossack squats
Fitness
B) E60S x 10-20 sets:
– 6 SA DB hang power snatch
– 5 box push-ups
– 4 box step-ups
Performance
B) E60S x 10-20 sets:
– 6 SA DB hang power snatch (50/35)
– 6/4 push-ups
– 6 box step-ups (20/16”)
Fitness
E12M x 3-4 sets:
– 400m run or 800m bike
– 12 DB thrusters (35/25s)
– 12 strict pull-ups
– 400m row
– 12 plate ground to overhead
– 12 lemon squeezes
– 30 single unders
Performance
E12M x 3-4 sets:
– 400m run or 1000/800m bike
– 15 DB thrusters (35/25s)
– 15 pull-ups
– 500/400m row
– 15 plate ground to overhead (45/35)
– 15 lemon squeezes
– 45 double unders