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
Fitness
A) E2.5M x 6 sets:
– 5-5-3-3-2-2 push press
After odd sets…
– 10 ring rows w/ 10 sec hold on final rep
After even sets…
– 10 DB Romanian deadlifts @ 3011 tempo
B) E3M x 5-8 sets:
– 12/9 cal row
– 9 DB push press
– 6 hanging knee raises
Performance
A) E2.5M x 6 sets:
– 5-5-3-3-2-2 push press
B) E3M x 5-8 sets:
– 15/12 cal row
– 9 shoulder to overhead (115/75, 95/65)
– 6 toes to bar
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) “Running Little Fran”
3 rounds for time:
– 400m run
– 15-12-9 DB thrusters
– 15-12-9 strict pull-ups
Performance
A) E3M x 5 sets:
– 5 back squat @ 31X1 tempo
*Heavier than 5/22
B) “Running Fran”
3 rounds for time:
– 400m run
– 21-15-9 thrusters (95/65)
– 21-15-9 pull-ups
Fitness & Performance
A) E3M x 5 sets:
– 3 bench press @ 31X1 tempo + 2 regular bench press
– 3 negative or 5 weighted strict pull-ups
– 5 prone YWYs (2.5s, 5s or unweighted – thumbs up)
B) Strength Option
3-4 sets for quality:
– 10-20 banded tricep push-downs
– 20 DB walking lunges
– 5-10 strict hanging leg raises (sub knee raises)
– 10 inverted BB rows
OR
Conditioning Option
E2M x 8-12 sets:
– 250m row / 500m bike / 250m ski
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