Fitness
E8M x 4-5 sets:
– 400m run
– 12 DB/BB thrusters
– 9 hanging knee raise
– 9 box step-overs
– 6 DB up/down devil press
*Sub in lemon squeezes or abmat sit-ups if needed
Performance
E8M x 4-5 sets:
– 400m run
– 15 thrusters (75/55)
– 12 toes to bar
– 9 box jump overs (24/20”)
– 6 DB devil press
RX+ complete reps of 20-16-12-8
Fitness
A) E2.5M x 6 sets:
– 4 deadlifts w/ 32X1 tempo
– 8-10 DB floor press w/ pause
– 8-10 bent over reverse flys (5-10lbs)
B) E3M x 4-7 sets:
– 12/9 cal row
– 12 RKB swings
– 9 dips
Performance
A) E2.5M x 6 sets:
– 3 deadlifts @ 80-85%
B) E3M x 4-7 sets:
– 15/12 cal row
– 12 RKB swings (53/35)
– 9 dips
*RX+ perform 20/15 cal row, 15 RKB swings, 10 dips
Fitness
A) E4M x 3 sets:
– 8-12 front squats
– 12-16 DB renegade rows
– 16-20 leg lifts over DB
*front squats can be performed with a BB in the front rack or arms crossed OR with double KBs.
B) 10 rounds for time:
– 8 wallballs (20/14)
– 16 single unders
– 4 strict pull-ups
Performance
A) E4M x 3 sets:
– 8-12 front squats
*Day 1 of front squat cycle
B) 10 rounds for time:
– 10 wallballs (20/14)
– 20 double unders
– 5 strict pull-ups
Fitness
EMOM x 4-6 sets
1: 6 DB hang power cleans + 6 push press
2: 12 medicine ball hold reverse lunges
3: 200m row
4: 6 strict pull-ups + 6 up/downs
5: 12 alt. DB snatch
6: 200m run
7: rest
*Scale row to 150m and run to top of hill if needed
Performance
EMOM x 4-6 sets
1: 6 power cleans + 6 shoulder to overhead (95/65)
2: 12 goblet hold reverse lunges (50/35)
3: 250/200m row
4: 6 pull-ups + 6 burpees
5: 12 alt. DB snatch
6: 200m run
7: rest
RX+ use 115/75, 70/44 GS, CTB pull-ups, burpees over rower
Fitness & Performance
A) E5M x 4 sets:
– 2 RIR BB strict press
– 8/side KB rear foot elevated split squat
– 8-12 bent over BB row w/ pause
B) Strength Option
3-4 sets for quality:
– 10-15 OH BB seated tricep extensions
– 10-15/side SA DB preacher curl (bench on 24”)
– 1 lap/arm suitcase carry
– sled push x 1 length
OR
Conditioning Option
3-5 sets:
– 1000/800m row
R2.5M
Fitness
E2.5M x 6 sets
– 3-4 bench press w/ 32X1 tempo
After odd sets:
– 8-12 ring rows w/ pause
After even sets:
– 8-12 DB lat pull-overs
*Heavier than 7/8
B) 10 to 1 for time:
– double KB deadlifts
– push-ups (elevated if needed)
– hanging knee raise / lemon squeeze / sit-ups
Performance
A) E2.5M x 6 sets:
– 2-3 bench press @ 80-87.5%
– 4-6 strict ring pull-ups (weighted, BW, or rings w/ leg assist)
*Heavier than 7/8
B) 10 to 1 for time:
– double KB deadlifts (53/35)
– push-ups
– toes to bar
RX+: 70/44 KB w/ deficit push-ups
Fitness
A) E2MOM x 8 sets
– 5 BB Romanian deadlifts @ 3011 tempo
After odd sets:
– 5/side half kneeling DB press @ 3011 tempo
After even sets:
– 5/side SA ring row w/ reach
B) 5 rounds for time:
– 200m run
– 10 SA DB hang clean & jerks (5/5)
– 30 single unders
R60S
Performance
A) E2M x 8 sets:
– 1 clean + 1 jerk
*Pick a style of both movements and stick to it throughout all sets
B) 5 rounds for time:
– 200m run
– 5 TnG clean & jerks @ 60-70% of part A
– 30 double unders
R60S
Fitness
E8M x 4-5 sets:
– 400m row
– 15 wallballs
– 10 alt. DB snatch
– 5 box step overs
– 5 up/downs
Performance
E8M x 4-5 sets:
– 500/400m row or 1000/800m bike
– 16 wallballs (20/14)
– 12 alt. DB snatch (50/35)
– 8 box jump overs (24/20”)
– 4 burpees over the rower
RX+ complete reps of 20-16-12-8
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