Fitness & Performance
A) E4M x 3 sets:
– 2 RIR close grip bench press @ 55-60%
– 8-12/side bent over row
– 8-12 banded no moneys
*CGBP should be between 10-15 reps on first set
B) EMOM x 10-20 sets
– 6 alternating DB snatch (50/35)
– 5 goblet squats
– 4 dips or push-ups
RX+ perform 6-6-6 with deficit push-ups
Fitness
A) E4M x 8 sets:
– 400m run
– 8 hanging knee raises
– 8 double KB front squats
Performance
A) E4M x 8 sets:
– 400m run
– 8 toes to bar
– 4 front squats
*Front squats are from the floor. You pick the weight. Score is weight x reps. Goal is highest total possible.
Fitness & Performance
B) 3 sets for quality:
– 20 sec/side copenhagen plank
– 20 sec/side single leg wall sit
– 10 alternating deadbugs
Fitness
A) E2M x 6 sets:
– 8-10 DB Romanian deadlifts
After odd sets…
– 8 half kneeling landmine press R
After even sets…
– 8 half kneeling landmine press L
*Set up landmine press with a sandbag and a barbell.
B) E6M x 3-4 sets:
– 24/18 cal row
– 12 push press (95/65, 75/45)
– 36 single unders
– 8 strict pull-ups
Performance
A) E60S x 12 sets:
– 1 power clean + push jerk
*Build to a heavy but crisp single.
B) E6M x 3-4 sets:
– 30/24 cal row
– 15 push press (95/65, 75/45)
– 30 double unders
– 10 strict pull-ups
Fitness
5 rounds for time with a partner
– 400m row (in 200m splits)
– 30 RKB swings
– 20 wallballs
– 400m run (in 200m splits)
– 15 pull-ups
– 10 up/downs
Performance
5 rounds for time with a partner
– 500/400m row (in 250/200m splits)
– 40 RKB swings 53/35
– 30 wallballs (20/14)
– 400m run (in 200m splits)
– 20 pull-ups
– 10 burpees over rower
*40 minute cut-off.
Fitness
A) E2M x 6 sets (3 each)
Station 1: 16 alternating DB box step ups (farmers hold)
Station 2: 16 alternating KB gorilla row w/ pause
Performance
A) E2M x 6 sets:
– 1 front squat @ 85-90%
*Heavier than 4/7
B) Strength Option
3 sets for quality:
– 16 alternating DB death march
– 8 BB Bradford presses
+
3 sets for quality
– 8-16 ring bicep curls + 8-16 ring rows
– 8-16 DB tricep rollback extension + 8-16 bench press
OR
C) Conditioning Option
6-8 sets:
– 60 sec work at 80-90% row, bike, ski
– 60 sec rest
Fitness
A) E2.5M x 6 sets:
– 5 BB or double KB deadlifts
After odd sets:
– 8-10 seated DB press
After even sets:
– 8/side half kneeling single arm banded lat pull-down
B) E3M x 4-7 sets:
– 12/9 cal row (scale to 10/8)
– 9 RKB swings
– 6 hanging knee raises or lemon squeezes
Performance
A) E2.5M x 6 sets:
– 7-5-3-7-5-3 deadlift wave
B) E3M x 4-7 sets:
– 15/12 cal row
– 10 RKB swings (70/44)
– 5 toes to bar
Fitness
E5M x 5-8 sets:
– 200m row
– 10-15 wallballs
– 200m run
– 8-12 alternating DB snatch
Performance
E5M x 5-8 sets:
– 250/200m row
– 15 wallballs (20/14)
– 200m run
– 12 alternating DB snatch (50/35)
Fitness
A) E2.5M x 6 sets (3 each)
Station 1 (odd):
– 8-12 DB bench press
– 8-12 L seated band row
After even sets:
– 8-12 push-ups (elevate if needed)
– 8-12 supine band pull-aparts
B) EMOM x 10-20 sets
– 4 double DB hang power cleans
– 4 box step-ups (weighted if able)
– 4 push-ups (elevate if needed)
*Scale to 3-4-3 if needed.
Performance
A) E2.5M x 6 sets
– 6-4-2-5-3-1 bench press wave
*The second time through should be heavier than the first.
After odd sets:
– 8-12 L seated band row
After even sets:
– 8-12 supine band pull-aparts
B) EMOM x 10-20 sets
– 3 hang power cleans (135/95, 115/75, 95/65)
– 4 box jump overs (24/20”)
– 5 push-ups
*Scale to 3-3-3 if needed.
*RX+ use 155/105, and deficit push-ups.
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