Fitness
A) E3M x 6 sets
– 4 BB back or box squats
After Even sets:
– 8-12 DB floor press
After Odd sets:
– 8-12/side half kneeling banded high row
B) E5M x 3-4 sets:
– 400m row
– 10-15 wallballs
– 10 dips or push-ups
– 10 box step-ups
Performance
A) E2.5M x 8 sets:
– 2-3 back squats @ 80-85%
B) E5M x 3-4 sets:
– 500/400m row
– 18 wallballs (20/14)
– 12 ring dips
– 6 box jump overs (24/20”)
RX+ complete with 20-15-10 rep scheme
Fitness & Performance
A) E2M x 6 sets
– 5-5-4-4-4 BB push press
*Build to a tough 4 reps
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 3-6 DB push press
– 3-6 pull-ups
– 6-9 air squats
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 3 shoulder to overhead (135/95, 115/75, 95/65)
– 6 pull-ups
– 9 air squats
RX+ use 155/105
Fitness
E2M x 4-6 sets
1: 24/18 cal row
2: 10 DB deadlifts + 8 DB hang power cleans + 6 push press + 6 lemon squeezes
3: 15 wallballs + 10 pull-ups + 5 burpees
4: rest
Performance
E2M x 4-6 sets
1: 30/24 cal row
2: 9 deadlifts + 6 hang power cleans + 3 shoulder to overhead (115/75, 95/65) + 6 lemon squeezes
3: 18 wallballs (20/14) + 12 pull-ups + 6 burpees to target
4: rest
RX+ use 135/95
Fitness & Performance
A) E4M x 4 sets:
– 1-2 RIR bench press @ 70-75%
– 8-12/side bent over DB/KB rows
– 8-12 bent over reverse flies w/ pause
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 4-8 strict supinated pull-ups
– 16-20 KB walking lunges
– 12-16 DB skull crushers
OR
Conditioning Option
28-21-15-9 reps for time:
– cal row
– RKB swings (53/35)
– push-ups
– air squats
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/side half kneeling DB press
– 8-12 tough ring rows
Even sets:
– 8/side KB split squats
B) 4 rounds for time:
– 400m run
– 12-9-6-3 DB hang squat cleans
Performance
A) E2M x 8 sets:
Sets 1-4: 2 hang cleans
Sets 5-8: 1 hang clean
B) 4 rounds for time:
– 400m run
– 12-9-6-3 squat cleans (115/75, 95/65)
RX+ use 135/95
Fitness & Performance
A) E4M x 4 sets
– 8 BB Romanian deadlifts @ 3011 tempo
– 12-16 DB incline press
– 8-12/side bent over KB rows
*Compare to 12/5
Fitness
B) EMOM x 10-20 sets:
– 5 wallballs
– 5 RKB swings
– 3 dips or push-ups
Performance
B) EMOM x 10-20 sets:
– 5 wallballs (20/14)
– 7 RKB swings (53/35)
– 3 ring dips
Fitness
E4M x 6-10 sets:
Odd sets:
– 200m run
– 4 DB up/down devil presses
– 8 box step-overs
Even sets:
– 200m row
– 4-8 hanging knee raise
– 24 single unders
Performance
E4M x 6-10 sets:
Odd sets:
– 200m run
– 4 DB devil presses (35/25s)
– 8 DB box step-overs (20/16”)
Even sets:
– 250/200m row
– 8 toes to bar
– 24 double unders
Fitness
A) E3M x 6 sets
– 4 BB back or box squats
After Even sets:
– 8-12 DB floor press
After Odd sets:
– 8-12/side half kneeling banded high row
B) E2M x 8-12 total sets
– 12/9 or 10/7 cal row
After odd sets:
– 6 DB thrusters
After even sets
– 4-6 strict pull-ups
Performance
A) E3M x 6 sets:
– 4 back squats @ 75-80%
B) E2M x 8-12 total sets
– 12/9 cal row
After odd sets:
– 6 thrusters (95/65)
After even sets
– 6 pull-ups
RX+ 15/12 cal row, 115/75 thrusters, CTB pull-ups