Fitness
A) E3M x 6 sets:
– 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) E3M x 5-8 sets:
– 200m row
– 12 wallballs
– 8-12 SA DB hang power clean + push press (6/side)
Performance
A) E3M x 6 sets:
– 3 front squats @ 1-2 RIR
*Heavier than 4/25
B) E3M x 5-8 sets:
– 250/200m row
– 15 wallballs (20/14)
– 12 SA DB hang power clean + push press (6/side @ 50/35)
Fitness & Performance
A) E3M x 5 sets:
– 5 bench press @ 31X1 tempo
– 10 tall kneeling banded lat pull-downs
– 10 bent over (w/ with 5 or 10lb plates)
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 20 KB gorilla rows
– 1 lap suitcase carry
– 10-20 narrow hand position push-up
OR
Conditioning Option
5-7 sets:
– 500m row, 1000m bike or 500m ski
R75S
*Shorter rest than last week, same paces
Fitness
A) E2M x 8 sets
Odd sets:
– 10/side half kneeling DB press
– 10 heel elevated KB goblet squats
Even sets:
– 10/ BB bent over rows w/ pause
– 20 sec/side side plank
B) E2M x 8-12 sets
Odd: 12/9 cal row + 8-12 alternating DB hang power snatches
Even: 12/9 cal row + 8-12 wallballs
Performance
A) E2M x 8 sets
Sets 1-2: 1 hang snatch + 1 snatch
Sets 3-4: 1 snatch
*Can be power or full squat snatch.
B) E2M x 8-12 sets
Odd: 15/12 cal row + 12 alternating DB hang power snatches (50/35)
Even: 15/12 cal row + 12 wallballs (20/14)
Fitness & Performance
A) E3M x 5 sets
– 5 strict press
– 5 DB batwing rows w/ 5 count pause
– 5/side banded half twists to pallof press (small band)
Fitness
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 10 DB hang power cleans
– 10 DB push press
Performance
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 10 hang power cleans (115/75)
– 10 shoulder to overhead
*Break into heats of 4-5 people with 10 sec delays.
Fitness
A) E3M x 6 sets:
– 4 BB front squats (sub 8 double KB front squats)
After odd sets…
– 20 alternating DB overhead presses
After even sets…
– 10/side bent over KB row
Performance
A) E3M x 6 sets:
– 4 front squats @ 2 RIR
*Heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled push or drag
– 10-20 OH banded tricep extensions
– 10 ring rows w/ 10 sec hold on final rep
– 5/side split stance lateral medball throw (10lb or less against cement wall)
OR
Conditioning Option
5-7 sets:
– 500m row, 1000m bike or 500m ski
R90S
*Set intervals with rest up on machine and stick to a pace that’s +/- 5 sec for all sets.
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side SA DB bench press @ 3111 tempo
– 4-8 strict/weighted or 2-4 negative pull-ups
– 8-12 medball hamstring curls
*Negative pull-ups can be scaled to using a BB on rack with feet on floor.
Fitness
B) EMOM x 10-20 sets:
– 3 up/down DB devil cleans
– 3 dips
– 3-6 air squats
Performance
B) EMOM x 10-20 sets:
– 3 DB devil cleans (35/20s)
– 3 ring dips
– 6 air squats
Fitness
E10M x 3-5 sets:
– 200m row
– 12 alt DB hang power snatch
– 200m run or 400m bike
– 12 strict pull-ups
– 200m row
– 12 DB box step-ups (sub no DB)
– 200m run or 400m bike
– 36 single unders
*Tip – break up pull-ups into multiple sets of 6 or 4
Performance
E10M x 3-5 sets:
– 250/200m row
– 16 alt DB hang power snatch (50/35)
– 200m run or 500/400m bike
– 14 pull-ups
– 250/200m row
– 12 DB box step-ups
– 200m run or 500/400m bike
– 48 double unders
Fitness
A) E3M x 6 sets:
– 4 deadlifts (building)
After odd sets…
– 10-15 DB floor press
After even sets…
– 10/side half kneeling single arm banded lat pull-down
*Deadlifts should be a little heavier than last week.
B) E5M x 3-5 sets:
– 500m row or 1000m bike
– 15 RKB swings
– 10-15 push-ups
Performance
A) E3M x 6 sets:
– 4 deadlifts @ 2-3 RIR
*Heavier than last week (4/4)
B) E5M x 3-5 sets:
– 500m row or 1000m bike
– 20 RKB swings (53/35)
– 15-25 push-ups
RX+ use 70/44 KB
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