Fitness & Performance
A) E2M x 8 sets
Odd
– 10-15 DB incline press
– 10 chest supported DB rows
Even
– 10 double KB RDLs
*Move weight in a controlled fashion on the eccentric
Fitness
B) E5M x 3-5 sets
– 500/400m row
– 10 plate ground to overhead (45/35, 35/25)
– 8 plate hold/prisoner reverse lunges
– 6 up/downs
Performance
B) E5M x 3-5 sets
– 500/400m row
– 12 plate ground to overhead (45/35, 35/25)
– 12 plate overhead reverse lunges
– 6 burpees to plate
Fitness
12 rounds with a partner:
– 12/9 cal row
– 12 wallballs
– 6-9 strict pull-ups
– 12 RKB swing
– 6 burpees
*Switch every movement
*40 min cut-off
Performance
12 rounds with a partner:
– 15/12 cal row
– 15 wallballs (20/14)
– 12 pull-ups
– 9 hang power cleans (115/75, 95/65)
– 9 burpees to target
*Switch every movement
*40 min cut-off
Fitness
A) E3M x 6 sets:
– 4 back or box squats
– 8 lateral DB raises
– 8/side SA KB suitcase high steps
Performance
A) E3M x 6 sets:
– 4 back squats @ 2 RIR or 80%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 10/side bent over DB rows
– 5/side side plank clamshells with 5 sec pause
– 10 Bradford presses (over and back = 2 reps)
OR
Conditioning Option
20 sets:
– 30 sec on / 30 sec off (row, bike, or ski)
*Keep same pace but push it, around 80-85% output
Fitness
E10M x 3-5 sets:
– 400m row
– 16 SA DB hang power cleans (8/s))
– 16 prisoner walking lunges
– 400m run or 1000/800m bike
– 8-12 strict pull-ups
– 8-12 lemon squeezes or abmat sit-ups
– 24-32 single unders
Performance
E10M x 3-5 sets:
– 500/400m row
– 20 SA DB hang power cleans (10/s @ 50/35)
– 16 DB walking lunges (single DB)
– 400m run or 1000/800m bike
– 12 pull-ups
– 12 lemon squeezes
– 36 double unders
RX+ perform with 12 CTB pull-ups or 4-6 bMUs
Fitness
A) E2.5M x 6 sets:
– 5 push press
After odd sets – 4 DB batwing rows w/ 6 sec pause
After even sets – 8-12 banded Spanish squats
B) E2M x 8-12 sets
Odd sets:
– 12/9 cal row + 10 DB push press (115/75, 95/65, 75/55) + 8 air squats
Even sets:
– 12/9 cal row + 15 RKB swings
Performance
A) E2.5M x 6 sets:
– 5 push press
*Build to a tough but technically sound set
B) E2M x 8-12 sets
Odd sets:
– 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55) + 10 air squats
Even sets:
– 15/12 cal row + 15 RKB swings (70/44, 53/35, 40/26)
A) E3M x 6 sets:
– 3 deadlifts @ 2-3 RIR or 65-70%
After odd sets:
– 10/s SA DB strict overhead press
After even sets:
– 10 L-seated band rows (green)
B) E5M x 3-5 sets
– 400m run
– 12 double KB deadlifts
– 9 dips
– 6 box step-ups
Performance
A) E3M x 6 sets:
– 3 deadlifts @ 1-2 RIR or 80-85%
*Heavier than 7/14
B) E5M x 3-5 sets
– 400m run
– 12 double KB deadlifts (53/35s)
– 10 ring dips
– 8 box jump overs
Fitness
A) E2.5M x 6 sets
Even:
– 8/side front foot elevated split squats
Odd:
– 8-12 DB bench press w/ pause
– 8-12/side SA half kneeling banded vertical lat pull-downs
B) 15 min AMRAP:
– 1 DB hang squat clean
– 3 hanging knee raises
– 5 push-ups
– 20 single unders
*Add one squat clean every round.
Performance
A) E2.5M x 6 sets:
Sets 1-3: 1 hang clean + 1 clean
Sets 4-6: 1 clean
*Receive in squat if able
B) 15 min AMRAP:
– 1 squat clean (135/95, 115/75, 95/65)
– 3 toes to bar
– 5 push-ups
– 20 double unders
*Add one squat clean every round.
Fitness
6 rounds for time with a partner:
– 200m row
– 8 up/down DB devil press
– 10 single DB/unweighted box step-overs
+
6 rounds for time with a partner:
– 200m run or 400m bike
– 15 wallballs
– 10 hanging knee raises
*Switch partners every movement
Performance
6 rounds for time with a partner:
– 250/200m row
– 10 DB devil press (35/20s)
– 10 DB box step overs (20/16”)
+
6 rounds for time with a partner:
– 200m run or 500/400m bike
– 20 wallballs (20/14”)
– 15 toes to bar
*Switch partners every movement