Fitness
E5M x 6-8 sets (3-4 each)
Station 1:
– 200 run or 400m bike
– 16 push-ups
– 200 run or 500/400m bike
– 8 strict pull-ups
Station 2:
– 250/200m row
– 16 SA DB hang power snatch (8/side)
– 250/200m row
– 8 box step-ups
Performance
E5M x 6-8 sets (3-4 each)
Station 1:
– 200 run or 500/400m bike
– 20/16 push-ups
– 200 run or 500/400m bike
– 10 pull-ups
Station 2:
– 250/200m row
– 20 SA DB hang power snatch (10/side @ 50/35)
– 250/200m row
– 10 sandbag box step-ups
Fitness & Performance
A) E3M x 5 sets:
– 1 bench press @ 31X1 tempo + 4 regular bench press
– 3 negative or 5 weighted strict pull-ups
– 5 prone YWYs (2.5s, 5s or unweighted – thumbs up)
*Bench press heavier than last week (70-75+%)
Fitness
B) E5M x 3-5 sets:
– 400m run
– 4 DB up/down devil cleans
– 8 lemon squeezes
– 24 single unders
Performance
B) E5M x 3-5 sets:
– 400m run
– 5 DB devil cleans (35/20s)
– 10 lemon squeezes
– 25 double unders
Fitness
A) E3M x 5 sets:
– 5 deadlifts @ 3 RIR or 60-65%
– 16 alt tall kneeling DB piston press
– 8 two up one down ring rows
B) E3M x 4-8 sets:
– 200m row
– 8 medball hold reverse lunges (sub regular reverse lunges)
– 12 SA DB hang power clean
– 2 burpees
Performance
A) E3M x 5 sets:
– 5 deadlifts @ 3 RIR or 60-65%
We will be building on reps of 5 over the next couple weeks.
B) E3M x 4-8 sets:
– 250/200m row
– 8 reverse lunge wallballs (20/14)
– 12 SA DB hang power clean (50/35)
– 4 burpees over the rower
Fitness
E2M x 4-6 sets:
1: 200m row
2: 24 single unders + 12 DB SA hang power snatch + 12 lemon squeezes
3: 200m run
4: 12 goblet hold or bodyweight reverse lunges + 10 strict pull-ups + 8 up/downs
Performance
E2M x 4-6 sets:
1: 250/200m row
2: 32 double unders + 16 DB SA hang power snatch (4/4/4/4 @ 50/35) + 12 lemon squeezes
3: 200m run
4: 16 goblet hold reverse lunges + 12 pull-ups + 8 burpees to target
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
Performance
A) E2.5M x 6 sets
Sets 1-3: 1 hang snatch + 1 snatch
Sets 4-6: 1 snatch
*Compare to 6/5
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 banded or cable tricep push-downs
– 10 double KB heel elevated front squats
– 5/side slow and controlled banded pallof press (green)
– 10 ring rows w/ 10 sec pause on final rep
OR
Conditioning Option
20 min AMRAP:
– 250/200m row/ski or 500/400m bike or 200m run
– 10 box step-ups
– 10 plate ground to overhead
– 10 push-ups
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) 4 rounds for time:
– 400m run
– 15-12-9-6 DB push press
*Use a weight that is tough for 15
Performance
A) E2.5M x 6 sets
Sets 1-3: 2 pause split jerk
Sets 4-6 1 pause split jerk + 1 split jerk
*Pauses happen on dip and catch
B) 4 rounds for time:
– 400m run
– 15-12-9-6 shoulder to overhead (115/75, 95/65, 75/55)
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 to box
– 8-12 tall kneeling banded lat pull-downs
B) EMOM x 10-20 sets:
– 3 double DB hang power snatches
– 3 DB front squats
– 3 burpees
Performance
A) E2.5M x 6 sets
Sets 1 & 2: 1 high hang snatch + 1 hang snatch + 1 snatch
Sets 3 & 4: 1 hang snatch + 1 snatch
Sets 5 & 6: 1 snatch
B) EMOM x 10-20 sets:
– 1 hang squat snatch @ 115/75, 95/65, 75/55
– 2 overhead squats
– 3 burpee pull-ups
OR
– 1 hang power snatch
– 3 goblet squats (53/35)
– 3 burpee pull-ups
Fitness
E4M x 2-3 sets total
Station 1:
– 200m row
– 8 up/down DB devil cleans
– 12 air squats
Station 2:
– 200m run or 400m bike
– 12 box step-ups
– 8 dips
Station 3:
– 200m row
– 12 ring rows
– 36 singleunders
Station 4:
– 200m run or 500/400m bike
– 12 push-ups
– 8-12 lemon squeezes
Performance
E4M x 2-3 sets total
Station 1:
– 250/200m row
– 8 DB devil cleans (35/20s)
– 16 air squats
Station 2:
– 200m run or 500/400m bike
– 16 box step-ups
– 8 ring dips
Station 3:
– 250/200m row
– 12 ring rows
– 36 double unders
Station 4:
– 200m run or 500/400m bike
– 16/12 push-ups
– 12 lemon squeezes
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