Fitness & Performance
A) E2.5M x 8 sets:
– 3 bench press @ 3111 tempo
– 10 tall kneeling banded lat pull-downs
– 5 prone YWY’s (w/ 2.5s or 5s if able)
Fitness
B) 20 min AMRAP:
– 200m run
– 15 air squats
– 12 SA DB hang power clean + jerks (6/side)
– 9 lemon squeezes
Performance
B) 20 min AMRAP:
– 200m run
– 15 air squats
– 12 SA DB hang power clean + jerks (6/side @ 50/35)
– 9 lemon squeezes
Fitness
E5M x 6-10 sets (3-5 each)
Station 1:
– 400m row
– 10 box step-ups
– 10 strict pull-ups in UB sets of 5
Station 2:
– 400m run or 1000/800m bike
– 15 RKB swings
– 10 dips
Performance
E5M x 6-10 sets (3-5 each)
Station 1:
– 500/400m row
– 10 box jump overs (24/20”
– 10 pull-ups
Station 2:
– 400m run or 1000/800m bike
– 20 RKB swings (53/35)
– 10 ring dips
Fitness
A) E3M x 5 sets:
– 5 BB back or box squats @ 3111 tempo
– 10/side half kneeling SA DB overhead press
– 10 ring rows
B) EMOM x 10-20 sets:
– 2 up/down DB devil cleans (35/20s)
– 4-6 wallballs
– 4 hanging knee raises
Performance
A) E3M x 5 sets:
– 5 back squats @ 3111 tempo
*start conservative and build
B) EMOM x 10-20 sets:
– 2 DB devil cleans (35/20s)
– 6 wallballs (20/14)
– 4 toes to bar
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB split squats (rear foot elevated or regular)
– 12-16 DB floor press w/ pause
– 2-4 negative pull-ups OR 4-8 strict/weighted pull-ups
Fitness
B) E3M x 4-8 sets:
– 12/9 cal row
– 9 double KB deadlifts
– 9-12 push-ups
– 15 single unders
*Scale push-ups by elevating them if needed
Performance
B) E3M x 4-8 sets:
– 15/12 cal row
– 9 double KB deadlifts (53/35s)
– 15/12 push-ups
– 21 double unders
*RX+ complete with 70/44s and/or deficit push-ups
Fitness & Performance
A) E4M x 4 sets:
– 8/side SL wall assisted KB Romanian deadlifts
– 8-12 DB incline press @ 3011 tempo
– 8-12 tough ring rows
*Scale RDLs w/ foot on floor
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 8/side wide stance banded snap-backs
– 8-12/side lean away DB lateral raises
– 8-12 BB drag curls
OR
Conditioning Option
Hyrox Prep
10 rounds for time:
– 250m row, then:
Odd: 6 burpee broad jumps
Even: 12 sandbag lunges
R30S
Fitness
E4M 2-3 total sets
Station 1:
– 200m row
– 9 DB hang power cleans
– 12 reverse lunges
– 24 single unders
Station 2:
– 200m run
– 9 DB front/goblet squats
– 12 push-ups
– 9 lemon squeezes
Station 3:
– 200m row
– 12 DB deadlifts
– 6-9 strict pull-ups
– 24 single unders
Station 4:
– 200m run
– 9-12 dips
– 6 up/downs
– 9 lemon squeezes
Performance
E4M 2-3 total sets
Station 1:
– 250/200m row
– 9 DB/KB hang power cleans (35/20s)
– 12 reverse lunges
– 24 double unders
Station 2:
– 200m run
– 9 DB/KB front squats
– 15/12 push-ups
– 9 lemon squeezes
Station 3:
– 250/200m row
– 12 DB/KB deadlifts
– 9 pull-ups
– 24 double unders
Station 4:
– 200m run
– 9-12 ring dips
– 9 up/downs
– 9 lemon squeezes
*RX+ use 50/35s
*Share equipment and space if able.
Fitness
A) E2M x 8 sets
Odd:
– 6/side box toe drag step downs
*No pushing off ground. Add weight if able
Even:
– 8-12 L-seated DB overhead press
– 16 alt. KB gorilla rows
B) E5M x 3-5 sets:
– 400m run
– 5 UB DB hang squat clean thrusters
*Pick a weight that is tough but UB. Keep the same pace on the runs
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause clean + 1 clean
Sets 5-8: 1 clean
*Receive in a full squat if able
B) E5M x 3-5 sets:
– 400m run
– 5 UB squat clean thrusters
*Pick a weight that is tough but UB. Keep the same pace on the runs
Fitness & Performance
A) E3M x 6 sets:
– 4 bench press @ 3111 tempo
– 10 tall kneeling banded lat pull-downs
– 5 prone YWY’s (w/ 2.5s or 5s if able)
Fitness
B) E90S x 10-15 sets:
– 6 DB hang power snatches
– 4 hanging knee raises
– 2 box step-ups
– 4 ring rows
– 6 wallballs
Performance
B) E90S x 10-15 sets:
– 6 DB hang power snatches (50/35)
– 4 toes to bar
– 2 box jump overs (24/20”)
– 4 ring rows
– 6 wallballs (20/14)