Fitness & Performance
A) E4M x 4 sets:
– 10-15/side DB bench press 1111 tempo
– 5-10 strict pull-ups (banded, BW or weighted)
– 10 BB good mornings (off rack or floor)
*Heavier or more reps than 10/6
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 5 ring dips
– 6 RKB swings
– 7 air squats
*Scale up with reps of 5-7-9
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 5 ring dips
– 7 RKB swings (53/35)
– 9 air squats
RX+ complete with 6-9-12 reps and 70/44 KB
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side box step-downs (knee height, no push off)
Even sets:
– 8-12/side half kneeling DB press w/ band row
– 12-16 leg lift-overs
*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding weight.
*Last day for these movments
Performance
A) E2M x 8 sets
– 1 clean + 1 split jerk
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 L-seated DB presses
– 4-8 hanging straight leg raises
– 8-12 bent over BB rows
– 1 lap lateral sled drag
OR
Conditioning Option
10 to 1 reps of:
– RKB swings (53/35)
– wallballs (20/14)
– sit-ups
After sets 9-7-5-3 complete a 250/200m row
Fitness & Performance
30 min AMRAP:
– 200m run
– 12 box step-ups (knee height)
– 12 SA DB hang power cleans (6/6 @ 50/35)
– 250/200m row
– 10 ring rows
– 10 SA DB push presses (5/5)
– 50 double unders
– 8 DB goblet squats
– 8 up/downs
*Goal is to maintain a pace and stay consistent for the entire time
Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB Romanian deadlifts @ 3011 tempo
– 8-12 dips (BW or weighted)
– 8-12/side half kneeling banded high row
Fitness
B) E5M x 3-5 sets:
– 400m run
– 15 RKB swings (heavy)
– 12 push-ups
– 9 lemon squeezes
*Keep runs the same pace throughout
Performance
B) E5M x 3-5 sets:
– 400m run
– 15 RKB swings (heavy)
– 12 push-ups
– 9 lemon squeezes
*Keep runs the same pace throughout
Fitness
A) E4M x 5 sets:
– 6 BB or dKB front squats
– 8-12/side bent over DB row
– 4/side TGUP sit-ups
*If using KBs for FS, add 3211 tempo
*Last day for these movements
B) E3M x 4-8 sets:
– 12/9 cal row
– 5 DB hang squat clean to thruster
– 4 stric pull-ups
– 3 up/downs
Performance
A) E3.5M x 5 sets:
Set 1: 6 front squats squats (building set)
Set 2-5: 6 front squats @ 2 RIR
*heavier than 10/2
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 DB hang squat clean to thruster (35/25s)
– 5 pull-ups
– 5 burpees over the rower
RX+ complete with 5 CTB pull-ups or 3 bMUs
Fitness
A) E2M x 8 Sets
Odd sets:
– 16-24 alt. DB bench press
Even sets
– 12-16 alt. KB goblet cossack squats
– 4/side single arm ring rows w/ 4 sec eccentric
B) E90S x 10-15 sets:
– 20 single unders
– 4 double DB hang power snatch
– 4 DB front squats
– 4 hanging knee raises
Performance
A) E2M x 8 sets
Sets 1-4: 1 slow pull snatch (slow pull from floor to hang)
Sets 5-8: 1 snatch
B) E90S x 10-15 sets:
– 20 double unders
– 4 hang power snatch (95/65, 75/55, 65/45)
– 4 overhead squats
– 4 toes to bar
*scale with front squats
Fitness & Performance
A) E4M x 4 sets:
– 10-15/side DB bench press 1111 tempo
– 5-10 strict pull-ups (banded, BW or weighted)
– 10 BB goodmornings (off rack or floor)
B) Strength Option
3-4 sets for quality:
– 1 length seated hand over hand sled pull
– 8/side rear foot elevated split squat (sub regular split squat)
– 16 dKB gorilla rows
– 12-16 banded or cable tricep push-downs
OR
Conditioning Option
10 to 1 reps of:
– plate ground to overhead
– air squats
– sit-ups
After sets 9-7-5-3 complete a 200m run
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side box step-downs (knee height, no push off)
Even sets:
– 8-12/side half kneeling DB press w/ band row
– 12-16 leg lift-overs
*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding weight.
*Last day for these movments
B) E3MOM x 5-8 sets
– 15/12 cal row
– 5 TnG squat cleans (135/95, 115/75, 95/65)
– 5 burpees over the barbell
Performance
A) E2M x 8 sets
Sets 1-4: 1 low hang clean + 1 clean + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk
B) E3MOM x 5-8 sets
– 15/12 cal row
– 5 TnG squat cleans (135/95, 115/75, 95/65)
– 5 burpees over the barbell
RX+ complete with 20/16 cal row