Fitness

A) E3M x 5 sets:

– 5-5-3-3-2-2 deadlifts

After odd sets – 10 DB floor press w/ pause

After even sets – 10 tall kneeling banded lat pull-downs

B) E60S x 10-20 sets:

– 8 RKB swings

– 6 reverse lunges

– 4 dips

– 2 up/downs

Performance

A) E3M x 6 sets:

– 5-5-3-3-2-2 deadlifts @ 1-2 RIR or 75-90%

B) E60S x 10-20 sets:

– 8 RKB swings (53/35)

– 6 reverse lunges

– 4 ring dips

– 2 burpees

RX+ use 70/44 KB

Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/s half kneeling DB press

– 20 alternating KB gorilla rows

Even sets:

– 16 goblet hold alternating curtsy lunges

– 5/s star plank with 5 count hold

B) E3M x 5-8 sets:

– 200m row

– 8 double DB hang power cleans

– 12 air squats

– 24 single unders

Performance

A) E2.5M x 6 sets:

– 5 push jerks 

*Bar is taken from floor

*These should be fluid touch and go reps

B) E3M x 5-8 sets:

– 250/200m row

– 8 hang power cleans (115/75, 95/65, 75/55)

– 16 air squats

– 32 double unders

RX+ use 135/95

Fitness & Performance

A) E4M x 4 sets:

– 8/s DB split squats (regular or rear foot elevated)

– 10/s KB bent over rows

– 4-8 supinated pull-ups (weight or sub 2-4 supinated negatives)

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (tough)

– 10-20 banded tricep push-downs

– 10 BB slide curls

– 8 ab wheel roll-outs

OR

Conditioning Option

10 sets:

– 60 sec row, bike, ski (or mix or two)

– 60 sec rest

Fitness

E10M x 3-5 sets:

– 400m row

– 16 wallballs

– 12 hanging knee raises

– 400m run

– 16 RKB swings 

– 12 box step-ups

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 wallballs (20/14) 

– 12 toes to bar

– 400m run

– 20 RKB swings (53/35)

– 12 box jump overs (24/20”)

Fitness

A) E2M x 8 sets

Odd sets:

– 10 double KB heel elevated front squats w/ pause

– 10 supine medball hamstring curls

Even sets:

– 10 L-seated DB Z press

– 5/s SA ring row + reach

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 6 double DB hang squat cleans

Even sets: 12/9 cal row + 20 single unders + 3 burpees 

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean pull + high hang clean

(pauses below knee, above knee, hip)

Sets 3-4: 2 stop clean pull + hang clean

(pauses below knee, above knee)

Sets 5-6: 1 pause clean pull + low hang clean

(pause below knee)

Sets 7-8: 1 clean 

(no pauses)

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 touch and go squat cleans (135/95, 115/75, 95/65)

Even sets: 15/12 cal row + 30 double unders + 3 burpees over the barbell

Fitness & Performance

A) E3M x 6 sets:

– 5-5-5-3-3-3 bench press @ 21X1 tempo

After odd sets – 8-10/s half kneeling SA banded lat-pull-down

After even sets – 8-10/s shoulder external rotations

Fitness

B) E60S x 10-20 sets:
– 6 SA DB hang power snatches 

– 6 box step-ups 

– 6/4 box push-ups

– 12 mountain climbers

Performance

B) E60S x 10-20 sets:
– 6 SA DB hang power snatches (50/35)

– 6 box step-ups (knee height)

– 6/4 push-ups

– 12 mountain climbers

Fitness

A) E3M x 5 sets:

– 5-5-5-3-3-3 deadlifts

After odd sets – 10 DB floor press w/ pause

After even sets –  10 tall kneeling banded lat pull-downs

B) E5M x 3-5 sets:

– 400m run or 1000m bike

– 16 medball reverse lunges

– 12 no squat wallballs

– 8 lemon squeezes

Performance

A) E3M x 6 sets:

– 5-5-5-3-3-3 deadlifts @ 2-3 RIR or 75-85%

B) E5M x 3-5 sets:

– 400m run or 1000m bike

– 16 KB/DB front rack reverse lunges (35/20s)

– 12 KB/DBpush press

– 8 lemon squeezes

Fitness & Performance

A) E4M x 4 sets:

– 6-8 strict overhead BB press

– 8/s band pallof twist to press (red or green)

– 8/s front foot elevated split squat

B) Strength Option:

3-4 sets for quality:

– 10 DB Romanian deadlifts @ 3011 tempo

– 10-20 bodyweight barbell bicep extensions

– 10/s SA bent over KB rows

– 10/s SA lean away DB delt raises

OR 

Conditioning Option

20 sets:

– 30 sec row, bike, ski (or mix or two)

– 30 sec rest