A) E2.5M x 6 sets – back squat
– 5 box squats w/ pause
After odd sets:
– 8-12 DB floor press
After even sets:
– 8-12 double DB/KB bent over row
B) 3 rounds for time:
– 400m row
– 20-15-10 wallballs
– 15-12-9 hanging knee raises
Performance
A) E2.5M x 6 sets – back squat
Set 1: 5 @ 55%
Sets 2-5: 5 @ 65%
Sets 3-6: 5 @ 70-75%
B) 3 rounds for time:
– 500/400m row
– 30-20-10 wallballs (20/14)
– 15-12-9 toes to bar
Fitness
A) E3.5M x 4 sets:
– 6-10 bench press
– 10/side half kneeling banded lat-pulldown
– 10 bent over reverse flys
B) 3 rounds for time:
– 400m run
– 16 RKB swings
– 12 push-ups
– 8 prisoner lunges
Performance
A) E3.5M x 4 sets:
– 6-10 bench press
Set 1 @ 55%
Sets 2-4 @ 65-70%
After each set:
– 10/side half kneeling banded lat-pulldown
– 10 bent over reverse flys
B) 3 rounds for time:
– 400m run
– 20 RKB swings (53/35)
– 15/12 push-ups
– 10 OH plate walking lunges (45/35, 35/25, 25/15)
RX+ complete 4 rounds.
Fitness
E3M x 6 sets
Station 1:
– 200m run
– 10 alt. DB snatch
– 8 pull-ups
Station 2:
– 250/200m row
– 10 wallballs
– 8 up/downs
R4M, then 3 sets for time:
– 200m run
– 10 alt. DB snatch
– 8 strict pull-ups
– 250/200m row
– 10 wallballs
– 8 up/downs
Performance
E3M x 6 sets
Station 1:
– 200m run
– 12 alt. DB snatch (50/35)
– 8 pull-ups
Station 2:
– 250/200m row
– 12 wallballs (20/14)
– 8 burpees
R4M, then 3 sets for time:
– 200m run
– 12 alt. DB snatch (50/35)
– 8 pull-ups
– 250/200m row
– 12 wallballs (20/14)
– 8 burpees
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 8/side DB/KB split squats
– 8 L-seated band row (green)
Even sets:
– 8-12 dips (rings/box/bench)
– 8/side banded chops (high to low – red)
B) 3 rounds for total reps…
4 min AMRAP:
– 4 alt. SA DB power cleans
– 4 push-ups
– 8 air squats
– 16 single unders / lateral hops
R2M
*Pick up where you left off after each rest period.
Performance
A) E2M x 8 sets
Sets 1-2: 3 stop clean (high hang, hang, 2” below knee)
Sets 3-4: 2 stop clean (hang, 2” below knee)
Sets 5-8: 1 stop clean (2” below knee)
*each “stop” is a 1-2 sec pause
B) 3 rounds for total reps…
4 min AMRAP:
– 3 power cleans
– 6 push-ups
– 9 air squats
– 18 double unders
R2M
*Pick up where you left off after each rest period.
Fitness
A) E2M x 8 sets (4 each)
Odd: 8-12 BB strict overhead press
Even: 8-12 DB Romanian deadlifts + 8-12 ring rows
B) EMOM x 10-20 sets:
– 4 DB push press
– 4 box step overs
– 4 hanging knee raises / abmat sit-ups
*Scale up and use DBs for step-overs
Performance
A) E2M x 8 sets:
– 3 split jerks
B) EMOM x 10-20 sets:
– 3 shoulder to overhead (135/95, 115/75, 95/65)
– 3 toes to bar
– 3 box jump overs (24/20”)
*RX+ use 115/105 and/or with reps of 3-4-5
Fitness
Every 5 minutes complete the following…
Station 1: 800m row (scale to 600m row)
Station 2: 30 SA DB clean + push press (switch every 5)
Station 3: 40 pull-ups
Station 4: 800m run
Station 5: 50 wallballs
Station 6: 60 RKB swings
*Scale up to 30-50-70-90
Performance
Every 5 minutes complete the following…
Station 1: 1000/800m row
Station 2: 20 clean & jerks (135/95, 115/75, 95/65)
Station 3: 40 pull-ups
Station 4: 800m run
Station 5: 60 wallballs (20/14)
Station 6: 80 RKB swings (53/35)
*RX+ complete with 25-50-75-100
Fitness
A) E3M x 4 sets – back squat
– 8 box squats w/ pause
– 8-12 DB floor press
– 8-12/side lean away DB lateral raises
Performance
A) E3M x 5 sets – back squat
Set 1: 6 @ 55%
Sets 2-5: 6 @ 65-70%
Fitness & Performance
Strength Option
B) 3-4 sets for quality:
– 8-12 strict press @ 2RIR
– 16-20 alt. DB walking lunges
– 16-20 double KB gorilla row
– 16-20 seated banded hamstring curls
OR
Conditioning Option
For time:
– 5-10-15-20-15-10-5
– cal row
– abmat sit-ups
– double/single unders
Fitness
A) E3M x 5 sets:
– 8 deadlifts
– 8-12 L-seated DB press
– 12-16 mountain climbers
B) 5 rounds for time:
– 200m run
– 8 double KB deadlifts
– 12 lemon squeezes
R60S
Performance
A) E3M x 5 sets:
– 6 deadlifts
*Set 1 @ 55%.
*Set 2 @ 65%
*Sets 3-5 @ 65-70%
B) 5 rounds for time:
– 200m run
– 8 double KB deadlifts (53/35)
– 12 lemon squeezes
R60S
RX+ complete 6 rounds and/or w/ 70/44
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