Fitness
A) E2M x 8 sets
Odd sets:
– 8 BB strict press
– 10/s bent over DB row
Even sets:
– 16 KB walking lunges
B) E90S x 10-15 sets:
– 20 single unders
– 4 DB push press
– 4 hanging knee raises
– 2 burpees
Performance
A) E2M x 8 sets
Sets 1-4: 2 split jerks
Sets 5-8: 1 split jerk
*Jerks can come off rack or ground
B) E90S x 10-15 sets:
– 20 double unders
– 3 shoulder to overhead (from floor)
– 4 toes to bar
– 3 burpees over the barbell
*BB weight: 155/105, 135/95, 115/75, 95/65
Fitness
A) E3MOM x 5 sets:
– 6 back squats (sub 8 double KB front squat w/ pause)
– 8-12/s SA DB bench press
– 10 tall kneeling banded lat pull-downs
B) E2M x 8-12 sets
Odd: 12/9 cal row + 12 wallballs
Even: 12/9 cal row + 6-9 strict pull-ups
Performance
A) E3MOM x 5 sets:
– 6 back squats @ 3 RIR or 75%
B) E2M x 8-12 sets
Odd: 15/12 cal row + 15 wallballs (20/14)
Even: 15/12 cal row + 6-9 strict or 9 kipping pull-ups
Fitness
EMOM x 4-5 sets
1: 7 DB deadlifts + 5 DB hang power cleans + 3 DB shoulder to overhead
2: 10-15 wallballs
3: 200m row
4: 7 hanging knee raises + 5 burpees
5: 7 RKB swings + 5 goblet squats + 3 box step overs
6: 200m run (scale w/ hill run)
7: rest
Performance
EMOM x 4-5 sets
1: 7 deadlifts + 5 hang power cleans + 3 shoulder to overhead (115/75)
2: 15 wallballs (20/14)
3: 250/200m row
4: 7 toes to bar + 5 burpees
5: 7 RKB swings + 5 goblet squats + 3 box jump overs (70/44)
6: 200m run
7: rest
Fitness
A) E2MOM x 8 sets (4 each)
Odd sets:
– 10/s SA DB strict press
– 5/s banded pallof press @ 3030 tempo
Even sets:
– 5 KB batwing rows w/ 5 sec pauses
– 10 plate held alternating cossack squats
*Hold out plate to help counterbalance if needed
Performance
A) E2MOM x 8 sets
– 1 hang snatch
*Receive snatches in a squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled push or forward drag
– 20 KB gorilla rows
– 2 laps heavy farmers carry
– 10-15 banded tricep push-downs
OR
Conditioning Option
10 rounds:
– 10 cal row
– 8 BB thrusters (45/35)
– 6 toes to bar
*Don’t drop empty barbells!
Fitness & Performance
A) E4M x 4 sets:
– 8 bench press
– 2-4 negative or 4-8 strict/weighted pull-ups
– 8/s shoulder external rotations
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 4 dips
– 6 wallballs
– 2 burpees
*Scale up with reps of 5-7-3
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 5 ring dips
– 7 wallballs (20/14)
– 3 burpees
RX+ complete with a ring muscle up into dips
Fitness & Performance
40 min AMRAP:
– 500/400m row
– 20 RKB swings (53/35)
– 10 lemon squeezes
– 15/12 push-ups
– 400m run
– 10 MB box step-overs (20/14 to 20/16”)
– 10 strict or 15 kipping pull-ups
– 40 double or single unders
*Pick a pace that you can move steadily at for 40 minutes
Fitness
A) E4M x 4 sets:
– 6 deadlifts
– 10 tough dips
– 5/s SA ring row + reach
B) 4 rounds for time:
– 400m run
– 10-8-6-4 up/down DB devil press
Performance
A) E4M x 4 sets:
– 6 deadlifts @ 70-75% or 2-3 RIR
*Heavier than 3/5
B) 4 rounds for time:
– 400m run
– 10-8-6-4 DB devil press (35/20s)
Fitness
A) E2M x 8 sets
Odd sets:
– 8 BB strict press
– 10/s bent over DB row
Even sets:
– 16 KB walking lunges
B) E3MOM x 5-8 sets:
– 200m row or 400m bike
– 7 DB push press
– 7 toes to bar
– 7 air squats
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause split jerk + 1 split jerk
Sets 5-8: 2 split jerks
*Pauses happen on the dip and the catch
B) E3MOM x 5-8 sets:
– 250/200m row or 500/400m bike
– 5 shoulder to overhead (from floor)
– 7 toes to bar
– 9 air squats
*Weight on S2O should be tough but unbroken