Fitness
E4M x 8-12 sets
Station 1:
– 200m row
– 15 wallballs
– 10 lemon squeezes
– 25 single unders
Station 2:
– 200m run or 500/400m bike
– 15 RKB swings
– 10 box step-ups
– 25 single unders
Performance
E4M x 8-12 sets
Station 1:
– 250/200m row
– 20 wallballs (20/14)
– 10 lemon squeezes
– 25 double unders
Station 2:
– 200m run or 500/400m bike
– 20 RKB swings (53/35)
– 10 box step-ups (20/16”)
– 25 double unders
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12/side SA DB bench press
Even:
– 8 double KB pause front squats
– 8-12 tall kneeling banded lat pull-downs
B) 3 rounds for time:
– 400m run
– 20-16-12
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang (squat) snatch + 1 (squat) snatch
Sets 5-8: 1 (squat) snatch
B) 3 rounds for time:
– 400m run
– 20-16-12
Fitness & Performance
A) E4M x 4 sets:
– 8-12 BB strict presses
– 8-12/side bent over rear delt rows
– 4-8 ring Y raises
*Presses should be heavier than 1/17
Fitness
B) E3M x 4-8 sets:
– 12/9 cal row
– 4 DB hang power cleans
– 8 dips
– 12 reverse lunges (unweighted)
Performance
B) E3M x 4-8 sets:
– 15/12 cal row
– 4 TNG power cleans
– 8 ring dips
– 12 reverse lunges (unweighted)
*Suggested load for cleans – 155/105, 135/95, 115/7, 95/65
*Break up dips before and after lunges if needed
Fitness & Performance
A) E4M x 4 sets:
– 8/side split squats (floor or rear foot elevated)
– 2-4 negative or 4-8 strict/weighted pull-ups
– 8-12 scaled or weighted dips
*Scale split squats with back foot on floor.
B) Strength Option
3-4 sets for quality:
– 20 alt. DB walking death march
– 10 tough ring rows
– 10-20 DB/EZ/BB skull crushers
– 1 lap heavy KB chaos suitcase carry
OR
Conditioning Option
10 min AMRAP:
– 10 cal row or bike
– 8 SA KB front squats (4/side)
– 6 abmat sit-ups or toes to bar
R4M
10 min AMRAP:
– 10 cal row or bike
– 8 SA KB push press (4/side
– 6 ring row
Fitness
A) E2M x 8 sets
Odd sets:
– 8 KB heel elevated goblet squats @ 3110 tempo
– 16 alt KB gorilla rows
Even sets:
– 12-16 DB floor presses
– 16 L-seated leg lift-overs
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 2 burpees
– 4 box jstep-ups
Performance
A) E2M x 8 sets
Sets 1-2: 1 hang clean + 1 front squat + 1 clean
Sets 2-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive cleans in full squat if able.
B) EMOM x 10-20 sets:
– 1 squat clean @ 70-80% of A (tough)
– 2 burpees over the barbell
– 3 box jump overs (24/20”)
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB SL b-stance RDLs
– 8-12 DB incline press
– 8-12 bent over BB rows
Fitness
B) E5M x 3-5 sets:
– 400m run
– 9 toes to bar
– 9-12 dips
– 12 wallballs
Performance
B) E5M x 3-5 sets:
– 400m run
– 9 toes to bar
– 9-12 ring dips
– 15 wallballs (20/14)
RX+ complete with reps of 10-15-20
Fitness
E4M x 8-12 sets
Station 1:
– 200m row
– 5 up/down DB devils cleans
– 10 DB or prisoner reverse lunges
– 25 single unders
Station 2:
– 200m run or 500/400m bike
– 15 RKB swings
– 5-10 strict pull-ups
– 25 single unders
Performance
E4M x 8-12 sets
Station 1:
– 250/200m row
– 5 DB devils cleans (35/20s)
– 10 DB reverse lunges
– 25 double unders
Station 2:
– 200m run or 500/400m bike
– 15 RKB swings (53/35)
– 10 kipping pull-ups or 5-10 strict pull-ups
– 25 double unders
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12/side SA DB bench press
Even:
– 8 double KB pause front squats
– 8-12 tall kneeling banded lat pull-downs
B) E3M x 5-8 sets:
– 12/9 cal row
– 6 double DB hang power snatches
– 9-12 air squats
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang power snatch + 1 overhead squat + 1 (squat) snatch
Sets 5-8: 1 hang (squat) snatch + 1 (squat) snatch
B) E3M x 5-8 sets:
– 15/12 cal row
– 6 hang power snatches (95/65, 75/55)
– 12-15 air squats