Fitness
E6M x 6-8 sets
Station 1:
– Row 200m
– 6 up/down DB devil cleans
– Run 200m
– 9-12 strict pull-ups
Station 2:
– Run 200m
– 12-18 RKB swings
– Row 200m
– 12 alternating box step-ups
Performance
E6M x 6-8 sets
Station 1:
– Row 250/200m
– 6 DB devil cleans (35/20s)
– Run 200m
– 12 pull-ups
Station 2:
– Run 200m
– 18 RKB swings (53/35)
– Row 250/200m
– 12 alternating box step-ups (20/16”)
RX+ perform with 500/400m row to start station 1 and 400m run to start station 2
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/siden DA half kneeling banded vertical lat pull-downs
B) E3M x 4-8 sets:
– 12/9 cal row
– 3 DB hang squat cleans
– 9-12 push-ups
– 6 prisoner reverse lunges
Performance
A) E2.5M x 6 sets:
Sets 1&2: 3 high hang cleans (hip)
Sets 3&4: 2 hang cleans (above knee)
Sets 5&6: 1 clean (floor)
*Receive in squat if able
B) E3M x 4-8 sets:
– 15/12 cal row
– 3 squat cleans
– 12/9 push-ups
– 6 prisoner reverse lunges
Fitness
A) E2.5M x 6 sets
Odd: 8-12 BB strict overhead press + 5 DB batwing rows w/ 5 sec pause
Even: 8/side SL KB Romanian deadlift (1 KB in opposite hand, 1 foot on floor)
*Use rack for assist with balance with RDL if needed
B) E90S x 10-15 sets:
– 20 single unders
– 4 DB push press
– 4 toes to bar
– 5 air squats
Performance
A) E2.5M x 6 sets
Sets 1-3: 2 split jerks
Sets 4-6: 1 split jerk
*heavier than 6/20
B) E90S x 10-15 sets:
– 20 double unders
– 3 shoulder to overhead (135/95, 115/75, 95/65)
– 4 toes to bar
– 5 air squats
RX+ use 155/105 and/or 2 BMU instead of T2B.
Fitness
E6M x 6-8 sets
Station 1:
– Row 500/400m
– 15 wallballs
– Run 200m
– 10 pull-ups
Station 2:
– Run 400m
– 15 push-ups (scale with elevated version)
– Row 250/200m
– 10 box step-ups
Performance
E6M x 6-8 sets
Station 1:
– Row 500/400m
– 20 wallballs (20/14)
– Run 200m
– 15 pull-ups
Station 2:
– Run 400m
– 20/15 push-ups
– Row 250/200m
– 10 box jump overs (24/20”)
Fitness
E6M x 6-8 sets
Station 1:
– Row 500/400m
– 15 wallballs
– Run 200m
– 10 pull-ups
Station 2:
– Run 400m
– 15 push-ups (scale with elevated version)
– Row 250/200m
– 10 box step-ups
Performance
E6M x 6-8 sets
Station 1:
– Row 500/400m
– 20 wallballs (20/14)
– Run 200m
– 15 pull-ups
Station 2:
– Run 400m
– 20/15 push-ups
– Row 250/200m
– 10 box jump overs (24/20”)
Fitness & Performance
A) E3M x 5 sets:
– 4 bench press
– 3 negative or 5 weighted strict pull-ups
– 8 banded face pulls w/ pause
*Bench press heavier than last week (70-75+%)
Fitness
B) EMOM x 10-20 sets:
– 7 RKB swings
– 3 hanging knee raise
– 5 air squats
– 3 dips
Performance
B) EMOM x 10-20 sets:
– 7 RKB swings
– 3 toes to bar
– 5 air squats
– 3 ring dips
Fitness
A) E2.5M x 6 sets (3 each)
Odd sets:
– 8-12/side SA DB incline bench press
Even sets:
– 6/side goblet hold cossack squat
– 8-12 tall kneeling banded lat pull-downs
B) 4 rounds for time:
– 400m run
– 15-12-9 doube DB hang power snatches (95/65, 75/55)
– 45-36-18 single unders
Performance
A) E2.5M x 6 sets
Sets 1-3: 1 pause snatch (2 sec at knee)
Sets 4-6: 1 snatch
*Compare to 6/13
B) 4 rounds for time:
– 400m run
– 15-12-9 hang power snatches (95/65, 75/55)
– 45-36-18 double unders
Fitness
A) E2.5M x 6 sets
Odd: 8-12 BB strict overhead press + 5 DB batwing rows w/ 5 sec pause
Even: 8/side SL KB Romanian deadlift (1 KB in opposite hand, 1 foot on floor)
*Use rack for assist with balance with RDL if needed
Performance
A) E2.5M x 6 sets
Sets 1-3: 1 pause split jerk + 1 split jerk
Sets 4-6: 1 split jerk
*Pauses happen on dip and catch
Fitness & Performance
B) Strength Option
3-4 sets for quality
– 1 length hand over hand sled pull
– 10 kneeling banded crunches
– 10/side SA DB bench press
– 10/side SA DB bent over row
OR
Conditioning Option
20 min AMRAP:
– 250/200m row/ski or 500/400m bike or 200m run
– 8 DB box step-overs (50/35, 35/20, 25/15 – sub no weight)
– 10 DB push press (5/5)
– 12 abmat sit-ups