Fitness & Performance
A) E4M x 4 sets:
– 6-8 strict overhead BB press
– 8/s band pallof twist to press (red or green)
– 8/s front foot elevated split squat
Fitness
B) 5 rounds for time:
– 200m run or 400m bike
– 12 RKB swings
– 10 box step ups
– 8 lemon squeezes
R60S
Performance
B) 5 rounds for time:
– 200m run or 500/400m bike
– 15 RKB swings
– 12 box jump overs
– 9 lemon squeezes
R60S
Fitness
A) E3M x 5 sets:
– 5 front squats*
– 10 seated DB press
– 10 tough ring rows
*Sub 8 double KB pause front squats
Performance
A) E3M x 5 sets:
– 5 front squats @ 2-3 RIR or 75+%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy forward sled drag or push
– 10/s 10-15 DB tricep rollback extensions
– 10/s banded TKEs
– 10+ BB drag curls
OR
Conditioning Option
E5M x 3-5 sets:
– 400m run, 500/400m row or ski, or 1000/800m bike
– 12 plate ground to overhead
– 10 plate lunges (OH or at chest)
– 8 burpees
Fitness
E6M x 6-8 sets
Station 1:
– 200m run or 500m bike
– 8, 10 or 12 DB hang power clean + push press
– 250/200m row
– 12 goblet squats
– 30 single unders
Station 2:
– 250/200m row
– 8, 10 or 12 push-ups
– 200m run or 500m bike
– 12 box step-ups
– 30 single unders
Performance
E6M x 6-8 sets
Station 1:
– 200m run or 500m bike
– 12 DB hang power clean + push press (6/6 @ 50/35)
– 250/200m row
– 12 goblet squats
– 30 double unders
Station 2:
– 250/200m row
– 16/12 push-ups
– 200m run or 500m bike
– 12 box step-ups (20/16”)
– 30 double unders
Fitness
A) E2MOM x 8 sets
Odd sets:
– 10/s half kneeling BB landmine presses
Even sets:
– 20 alt KB gorilla rows
– 10 banded Spanish squats
B) 4 rounds for time:
– 400m run or 1000/800m bike
– 15-12-9-6 double DB hang power snatch
Performance
A) E2MOM x 8 sets
Sets 1-4: 1 high hang snatch + 1 hang snatch + 1 snatch
Sets 5-8: 1 hang snatch + 1 snatch
B) 4 rounds for time:
– 400m run or 1000/800m bike
– 15-12-9-6 hang power snatch (95/65, 75/55)
*Please do not drop anything less than 25s from overhead.
Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB bench press @ 3111 tempo
– 16 KB/DB reverse lunges
– 4-8 strict/weighted or 2-4 negative pull-ups
Fitness
B) E60S x 10-20 sets:
– 6 RKB swings
– 4-6 wallballs
– 4 hanging knee raises
– 2 burpees or up/downs
Performance
B) E60S x 10-20 sets:
– 8 RKB swings (53/35)
– 6 wallballs (20/14)
– 4 toes to bar
– 2 burpees to target
Fitness & Performance
A) E4M x 4 sets:
– 8 Romanian deadlifts @ 2011 tempo
– 16-20 top down DB incline press
– 10 chest supported double KB row w/ pause
Fitness
B) E3M x 5-8 sets:
– 12/9 cal row
– 10 SA DB hang power snatch (5/5)
– 5-10 dips
– 10 air squats
Performance
B) E3M x 5-8 sets:
– 15/12 cal row
– 10 SA DB hang power snatch (5/5 @ 50/35)
– 5-10 ring dips
– 10-15 air squats
Fitness
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
After odd sets – 10/s half kneeling banded high row
After even sets – 10 supine medball hamstring curls
*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-15/s SA banded tricep push-downs (red)
– 10 DB RDLs
– 10 tough ring rows
– 1 lap reverse sled drag (heavy)
OR
Conditioning Option
“Murph Prep”
3 rounds for time:
– 800m run, 1000m row or 2000m bike
– 3-2-1 rounds of…
*Scale to 600m run, 750m row, or 1500m bike if needed
Fitness
A) E3M x 8 sets:
– 3 front squats @ 3111 tempo
After odd sets – 8-12 DB bench press
After even sets – 10 tall kneeling banded lat pull-down
*Can sub double KB front squats if needed
B) 3 rounds for time:
– 400m run or 1000/800m bike
– 20-15-10 wallballs
– 20-15-10 cal row
Performance
A) E3M x 8 sets:
– 3 front squats @ 3111 tempo
B) 3 rounds for time:
– 400m run or 1000/800m bike
– 30-20-10 wallballs (20/14)
– 30-20-10 cal row