Fitness
E4M x 8-12 sets
Station 1:
– 200m row
– 5 up/down DB devils cleans
– 10 DB or prisoner reverse lunges
– 25 single unders
Station 2:
– 200m run or 500/400m bike
– 15 RKB swings
– 5-10 strict pull-ups
– 25 single unders
Performance
E4M x 8-12 sets
Station 1:
– 250/200m row
– 5 DB devils cleans (35/20s)
– 10 DB reverse lunges
– 25 double unders
Station 2:
– 200m run or 500/400m bike
– 15 RKB swings (53/35)
– 10 kipping pull-ups or 5-10 strict pull-ups
– 25 double unders
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12/side SA DB bench press
Even:
– 8 double KB pause front squats
– 8-12 tall kneeling banded lat pull-downs
B) E3M x 5-8 sets:
– 12/9 cal row
– 6 double DB hang power snatches
– 9-12 air squats
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang power snatch + 1 overhead squat + 1 (squat) snatch
Sets 5-8: 1 hang (squat) snatch + 1 (squat) snatch
B) E3M x 5-8 sets:
– 15/12 cal row
– 6 hang power snatches (95/65, 75/55)
– 12-15 air squats
Fitness & Performance
A) E4M x 4 sets:
– 8-12 BB overhead presses
– 8-12/side bent over rear delt rows
– 4-8 ring Y raises
B) Strength Option
3-4 sets for quality:
– 10 BB good mornings
– 1 length bent over hand over hand sled drag
– 10-20 band or cable tricep push-downs
– 10/side suitcase KB high steps (knee above waist)
OR
Conditioning Option
10 min AMRAP:
– 10 cal row or bike
– 8 DB hang power snatch (50/35)
– 6 abmat sit-ups or toes to bar
R4M
10 min AMRAP:
– 10 cal row or bike
– 8 prisoner reverse lunges
– 6 dips
Fitness & Performance
A) E4M x 4 sets:
– 8/side split squats (floor or rear foot elevated)
– 2-4 negative or 4-8 strict/weighted pull-ups
– 8-12 scaled or weighted dips
*Scale split squats with back foot on floor.
Fitness
B) E90S x 10-15 sets:
– 20 singles unders
– 3 DB up/down devil press
– 6 box step ups
– 3 lemon squeezes
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 3 DB devil press (35/20s)
– 3 box jump overs (24/20”)
– 6 lemon squeezes
Fitness & Performance
E3M x 12-16 sets
Station 1:
– 250/200m row
– in remaining time complete
Station 2:
– 200m run or 500/400m bike
– in remaining time complete
Station 3:
– 250/200m row
– in remaining time complete
Station 4:
– 200m run or 500/400m bike
– in remaining time complete
Fitness
A) E2M x 8 sets
Odd sets:
– 8 KB heel elevated goblet squats @ 3110 tempo
– 16 alt KB gorilla rows
Even sets:
– 12-16 DB floor presses
– 16 L-seated leg lift-overs
B) E3M x 5-8 sets:
– 12/9 cal row
– 3 DB hang squat cleans
– 6 hanging knee raises
– 3 burpees
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 front squat + 1 clean
Sets 5-8: 1 hang clean + 1 clean
*Receive cleans in full squat if able.
B) E3M x 5-8 sets:
– 15/12 cal row
– 3 TNG squat cleans
– 6 toes to bar
– 3 burpees over the barbell
*Pick a weight on squat cleans that is tough but you can keep unbroken for all sets.
Fitness
E3M x 12-16 sets
– 250/200m row
– in remaining time complete
*Change it up by alternating with a 400m bike
Performance
E3M x 12-16 sets
– 250/200m row
– in remaining time complete
*Change it up by alternating with a 500/400m bike
Fitness & Performance
A) E4M x 4 sets:
– 8/side split squats (floor or rear foot elevated)
– 2-4 negative or 4-8 strict/weighted pull-ups
– 8-12 scaled or weighted dips
*Scale split squats with back foot on floor.
Fitness
B) EMOM x 10-20 sets:
– 6 wallballs
– 4 hanging knee raise
– 2 up/downs to target
Performance
B) EMOM x 10-20 sets:
– 6 wallballs
– 4 toes to bar
– 2 burpees to target
RX+ use 7-5-3 rep scheme
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