Fitness

A) E2.5M x 6 sets

– 5-5-5-3-3-3 push press

After odd sets…

– 5 batwing rows w/ 5 sec pause

After even sets…

– 10 L-seated leg lift-overs

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a heavy set of 5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 banded OH tricep extensions

– 5-10 ab-wheel roll-outs

– 10 BB good mornings

– 10 supinated ring rows (tough)

OR

Conditioning Option

20 min AMRAP:
– 2 cal row

– 2 RKB swings

– 2 up/downs

– 2 reverse lunges

*Increase reps by 2 each round

Fitness

E6M x 6-8 sets

Station 1:

– 800m run (scale to 600m)

Station 2:

– 4 min AMRAP

• 6 DB hang power snatches (50/35)
• 6 alternating box step-ups
• 6/4 push-ups

– Rest 2 minutes

Performance

E6M x 6-8 sets

Station 1:

– 800m run

Station 2:

– 4 min AMRAP

• 6 DB hang power snatches (50/35)
• 6 alternating box step-ups (20/16”)
• 6/4 push-ups

– Rest 2 minutes

*Keep runs the same pace

*Sub bike or row as needed

Fitness & Performance

A) E3M x 6 sets…

– 4 bench press

*First set building, next 5 at 75-85% & 1-2 RIR

After odd sets:

– 8-12 tall kneeling banded lat pull-down

After even sets:

– 8-12/side DB rear delt rows

*~5% heavier than last week

Fitness

B) 4 rounds for time:

– 400m run

– 4-3-2-1 rounds of…

• 4 strict pull-ups
• 8 push-ups
• 12 air squats

Performance

B) 4 rounds for time:

– 400m run

– 4-3-2-1 rounds of…

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

Fitness

A) E2M x 8 sets

Odd sets:

– 16 alternating weighted box step-ups

Even sets:
– 8-12/side half kneeling landmine presses

– 10-20 sec top of ring row hold

*last day for these movements

B) E2M x 8-12 sets total

1: 12/9 cal row + 5 DB hang squat clean to thrusters

2: 12/9 cal row + 5 up/downs

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive in a full squat if able

B) E2M x 8-12 sets total

1: 15/12 cal row + 5 TNG squat clean to thrusters (115/75, 95/65)

2: 15/12 cal row + 5 burpees over the barbell

Fitness

A) E3M x 6 sets

– 4 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) 15 min AMRAP:

– 20 single unders

– 2 wallballs

– 4 hanging knee raise

– 2 up/down DB devil cleans

*Add 2 wallballs every set

Performance

A) E3M x 6 sets

Set 1: 4 back squats (building set)

Sets 2-6: 4 back squats (working sets @ 75-85% & 1-2 RIR)

*~5% heavier than last week

B) 15 min AMRAP:

– 20 double unders

– 2 wallballs (20/14)

– 4 toes to bar

– 2 DB devil cleans (35/20s)

*Add 2 wallballs every set

Fitness

A) E3.5M x 6 sets:

– 6 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

Performance

A) E3M x 6 sets:

Set 1: 6 deadlifts (building set)

Sets 2-6: 6 deadlifts (70-80% @ 2 RIR)

*~5% heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 slide hamstring curls (fast in, slow out)

– 8-12 heel elevated goblet/sandbag squat 

– 12-16 DB floor press w/ pause (heavy)

– 8-12 ring face curls

OR

Conditioning Option

20 min AMRAP:

– 250/200m row (sub 500/400m bike or 200m run)

– 12 alternating box step-ups

– 10 SA DB hang power cleans (5/5 @ 50/35)

– 8 dips

Fitness

A) E2.5M x 6 sets

– 5 push press

After odd sets…

– 5 batwing rows w/ 5 sec pause

After even sets…

– 10 L-seated leg lift-overs

B) EMOM x 10-20 sets:

– 4 DB push press

– 3 strict pull-ups

– 2 burpee + box step-ups

Scale with up/downs instead of burpees

Performance

A) E2.5M x 6 sets:

– 5 push press

*Build to a heavy set of 5

B) EMOM x 10-20 sets:

– 3 shoulder to overhead (115/75, 95/65)

– 4 pull-ups

– 2 burpee + box jump overs (24/20”)

RX+ 135/95 + CTB pull-ups

Fitness

E6M x 6-8 sets

Station 1:

– 800m row or 1600m bike

Station 2:

– 4 min AMRAP

• 8 RKB swings 
• 6 wallballs
• 4 lemon squeezes

– Rest 2 minutes

Performance

E6M x 6-8 sets

Station 1:

– 1000m row or 2000m bike

Station 2:

– 4 min AMRAP

• 8 RKB swings (53/35)
• 6 wallballs (20/14)
• 4 lemon squeezes

– Rest 2 minutes

*Keep rows/bikes the same pace