Fitness & Performance
E4M x 9-12 stations (3-4 each)
Station 1:
– 250/200m row
– 12 SA DB hang power clean (6/6 @ 50/35)
– 15 air squats
– 6 burpees
Station 2:
– 200m run
– 12 DB goblet hold reverse lunges
– 12 toes to bar
– 6 burpees
Station 3:
– 250/200m row
– 36 double or unders
– 15/12 push-ups
– 6 burpees
Fitness & Performance
A) E3M x 4 sets:
– 8 BB strict press
– 10/s DB/KB bent over rows
– 8/s shoulder external rotations
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 10 DB push press
Even: 12/9 cal row + 10 box step-ups (add medball if able)
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55)
Even: 15/12 cal row + 10 box jump overs* (20/24)”
*Sub medball weighted step ups for jumps
Fitness
A) E2M x 8 sets
Odd sets:
– 10/s SA DB bench press w/ pause
– 10 banded Spanish squats
Even sets:
– 10 DB lat pull-overs
– 10 BB good mornings (slower eccentric)
Performance
A) E2M x 8 sets:
Sets 1-2: 3 high hang snatch
Sets 2-4: 2 hang snatch
Sets 5-8: 1 hang snatch
*Receive in squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 5/s TGUP sit-ups (tough)
– 10-15/s SA banded tricep extensions (red)
– 10/s bent over DB rows
OR
Conditioning Option
10 rounds for time:
– 10 cal row or bike
– 3 strict pull-ups
– 9 air squats
– 6 dips
Fitness & Performance
“Fight Gone Bad”
*Score is total reps across all three rounds
*Partner 2-3 to a group
Fitness & Performance
E3M x 12-16 rounds (3-4 each)
Station 1:
– 250/200m row
– 12 DB hang power snatch (6/6 @ 50/35)
– 12/8 push-ups
Station 2:
– 200m run
– 12 box step-ups (20/16”)
– 6 strict pull-ups
Station 3:
– 250/200m row
– 24 double unders
– 12 ring rows
Station 4:
– 200m run
– 12 plate OH/plate hold/prisoner weighted lunges (45/35)
– 9 toes to bar/hanging knee raises
Fitness
A) E3M x 6 sets
– 2-3 deadlifts
After odd sets:
– 8-12 dips (ring or box/bench)
After even sets:
– 8-12 tall kneeling banded lat pulldown
B) E90S x 10-15 sets:
– 20 singe unders
– 5 double KB/DB deadlifts
– 3 burpees
– 3-5 ring rows
Performance
A) E3M x 8 sets:
– deadlift
Set 1: 2-4 reps @ 75% (building set)
Sets 2-8: 2 reps @ 85-90+% or 1-2 RIR
B) E90S x 10-15 sets:
– 20 double unders
– 3 deadlifts (225/155, 185/125, 155/105, 135/95)
– 3 burpee pull-ups
*RX+ complete with double push-up burpee pull-ups
Fitness & Performance
A) E4M x 4 sets:
– 8/s KB front foot elevated split squats
– 16-20 alternating seated DB overhead press
– 10 2 up 1 down ring rows
Fitness
B) E2M x 8-12 sets
Odd sets: 12/9 cal row + 10 SA DB hang power clean + push press (5/5)
Even sets: 12/9 ca row + 10 DB goblet squats + 5 V-ups / lemon squeezes / abmat sit-ups
Performance
B) E2M x 8-12 sets
Odd sets: 15/12 cal row + 10 SA DB hang power clean + push press (5/5 @ 50/35)
Even sets: 15/12 ca row + 10 DB goblet squats + 5 V-ups
Fitness
A) E3M x 6 sets:
– 5 back squats
– 12-16 DB floor press w/ pause
– 8-12/side half kneeling SA banded lat pull-down (green or black)
*BS heavier than 12/17
Performance
A) E3M x 8 sets:
Set 1: 3-5 back squats @ 75% or @ 4 RIR
Sets 2-8: 3 back squats @ 85+% or @ 1-2 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 1 lap KB suitcase carry
– 10-15 DB tricep rollback extensions
– 10-20 alt DB bicep curls
OR
Conditioning Option
5-7 rounds:
– 500m row or ski or 1000m bike
R90S after each round.
*Keep same pace each round with strokes per minute in the mid 20s.
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