Fitness

A) E2.5M x 6 sets:

– 5-5-4-4-3-3 push press

After odd sets…

– 10 ring rows w/ 10 sec hold on final rep

After even sets…

– 10 DB Romanian deadlifts @ 3011 tempo

Performance

A) E2.5M x 6 sets:

– 5-5-4-4-3-3 push press

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 DB floor press

– 1 lap heavy sled push or drag

– 20 alt KB gorilla rows 

– 5/side pallof press (slow and controlled – green band)

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 plat ground to overhead

– 10 plate OH walking lunges 

*Sub holding plate in front or no plate

Fitness

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

– 10 DB Z-press

– 5/side SA ring row w/ reach

*Sub box or goblet squat for back squat if needed

B) EMOM x 10-20 sets:

– 7 wallballs

– 5 lemon squeezes

– 3 dips

*scale to 5-4-3 if needed

Performance

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

B) EMOM x 10-20 sets:

– 7 wallballs (20/14) 

– 5 lemon squeezes

– 3 dips

Fitness

E3M x 9, 12 or 15 sets (3, 4, or 5 each)

Station 1:

– 200m row

– 36 single unders or lateral hops

– 3 burpees

Station 2:

– 200m run

– 6-12 strict pull-ups

– 2 burpees

Station 3:

– 250/200m row

– 12 box step ups

– 1 burpee

Performance

E3M x 9, 12 or 15 sets (3, 4, or 5 each)

Station 1:

– 250/200m row

– 36 double unders

– 3 burpees

Station 2:

– 200m run

– 12 pull-ups

– 2 burpees

Station 3:

– 250/200m row

– 12 sandbag box step ups (20/16” w/ 60/30lb sandbag)

– 1 burpee

*Keep switching runs and rows through next sets evenly. Second time through starts with a run.

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ RPE 6-7

– 8-12/side half kneeling DB press

– 10/side bent over KB rows

Fitness

B) E2M x 8-12 sets:

Odd sets: 12/9 cal row + 12 RKB swings

Even sets: 12/9 cal row + 6 hanging knee raises + 9 air squats

Performance

B) E2M x 8-12 sets…

Odd sets: 15/12 cal row + 15 RKB swings (53/35)

Even sets: 15/12 cal row + 6 toes to bar + 12 air squats

RX+ perform with 70/44 KB, sub 3 bMUs for T2B

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB split squats

Even sets:

– 10 DB incline press

– 10 DB incline rows

Performance

A) E2M x 8 sets:

Sets 1-4: 1 clean pull + 1 hang clean + 1 clean

Sets 5-8: 1 hang clean + 1 clean

*Receive in full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10 heavy heel elevated goblet squats with pause

– 10-15/side bent over banded SA tricep kick backs (small band)

– 10 alternating hanging cross-body knee raise (waist, elbow, or bar)

– 20 alternating DB curls (standing or incline)

OR

Conditioning Option

Murph Prep

E5M x 3-5 sets:

– 400m run, 500/400m row or ski, 1000/800m bike

– 2 rounds…

• 10 pull-ups
• 15 push-ups
• 20 air squats

*Scale with 8-12-16 rep scheme and/or shorter distances on run/row/bike/ski

Fitness

A) E2.5M x 8 sets:

– 2-3 BB front squats (sub 6 double KB pause front squats)

After odd sets…

– 20 alternating DB overhead presses

After even sets…

– 10/side bent over KB row

B) “Jackie Light”

For time:

– 1000m row

– 50 medball squats (20/14)

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E2.5M x 8 sets:

– 2 front squats @ 1-2 RIR

*Heavier than 5/5

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

*Compare to 9/9/24

*Start on 5 minute delays if needed

Fitness & Performance

C) 3 sets:

– 20 sec/side side or Copenhagen plank

– 10 reverse snow angels (2.5s/hand or unweighted)

Fitness

E3M x 9, 12 or 15 sets (3, 4, or 5 each)

Station 1:

– 200m row

– 15 wallballs

– 3 up/downs

Station 2:

– 200m run

– 12 SA DB hang power clean + push press (6/6)

– 3 up/downs

Station 3:

– 200m row

– 12 box jump overs (24/20”)

– 3 up/downs

Performance

E3M x 9, 12 or 15 sets (3, 4, or 5 each)

Station 1:

– 250/200m row

– 15 wallballs (20/24)

– 3 burpees

Station 2:

– 200m run

– 12 SA DB hang power clean + push press (6/6 @ 50/35)

– 3 burpees

Station 3:

– 250/200m row

– 9 box jump overs (24/20”)

– 3 burpees

*Keep switching runs and rows through next sets evenly. Second time through starts with a run.