Fitness
A) E3M x 6 sets
– 6 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) 3 rounds for time:
– 400m run
– 20-15-10 wallballs
– 15-10-5 pull-ups
Performance
A) E3M x 6 sets
Set 1: 6 back squats (building set)
Sets 2-6: 6 back squats (working sets @ 70-80% & 1-2 RIR)
*~5% heavier than last week
B) 3 rounds for time:
– 400m run
– 30-25-20 wallballs (20/14)
– 20-15-10 pull-ups
Fitness
A) E4M x 4 sets:
– 8 deadlifts (building)
– 8-12/side half kneeling DB overhead press
– 8-12 L-seated band rows w/ pause
B) E3M x 4-8 sets:
– 200m row
– 12 SA DB hang power clean + push press
– 8 hanging knee raises
– 4 up/downs
*Split DB work into 6/6 or 3/3/3/3 for 12 total reps
*Scale row to 160m if needed
Performance
A) E4M x 4 sets:
Set 1: 8 deadlifts (building set)
Sets 2-4: 8 deadlifts (65-75% @ 2 RIR)
*~5% heavier than last week
B) E3M x 4-8 sets:
– 250/200m row
– 12 SA DB hang power clean + push press (50/35, 40/25, 35/20)
– 8 toes to bar
– 4 burpees over the rower
*Split DB work into 6/6 or 3/3/3/3 for 12 total reps
Fitness
“Little Mikey”
7 rounds with a partner:
– 21 strict pull-ups or ring rows
– 21 wallballs
– 400m run (200m run each)
– 21 push-ups
– 21 RKB swings
– 84 single unders or lateral hops
Performance
“Mikey”
7 rounds with a partner:
– 21 pull-ups
– 21 wallballs (20/14)
– 400m run (200m run each)
– 21 HR push-ups
– 21 RKB swings (53/35)
– 84 double unders
Fitness
A) E4M x 4 sets:
– 8-12 DB incline press
– 16 alternating front foot elevated goblet hold step-backs
– 8-12 chest supported incline rows
*Use 25-45 plate for step backs. Scale with no plate and/or weight.
Performance
A) E4M x 4 sets
– 3.3.3 TNG power snatch clusters
*R10S between sets
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 banded/cable tricep push-downs
– 5-10 hanging leg raises (straight or bent knee w/ no swing)
– 10+ standing curls
– 1 lap lateral sled drag
OR
Conditioning Option
3 rounds for time:
– 400m run
– 15-12-9 reps of…
Fitness & Performance
A) E3M x 6 sets:
– 6 bench press
*First set building, next 5 at 70-80% & 2 RIR
– 8-12 bent over straight arm banded lat pull-downs
– 8-12 chest supported rear delt flys w/ pause
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 8 DB hang power clean (4/4)
– 6 dips
– 4 goblet squats
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 8 DB hang power clean (4/4 @ 50/35)
– 6 ring dips
– 4 goblet squats
*If you can’t do 6 dips in a row consider doing 3 before the squats and 3 afterwards.
Fitness
E10M x 3-5 sets
– 400m row
– 12 plate ground to overhead
– 8-12 pull-ups
– 12 walking lunges (w/ or w/o plate hold)
– 12 box step ups
– 8-12 push-ups (elevate if needed)
– 12 abmat sit-ups
Performance
E10M x 3-5 sets
– 500/400m row
– 16 plate ground to overhead
– 12 pull-ups
– 16 plate overhead walking lunges
– 12 box jump overs (24/20”)
– 16/12 push-ups
– 12 V-ups
Fitness
A) E4M x 4 sets:
– 8/side SL KB Romanian deadlifts
– 12-16 DB rollback tricep extensions
– 8-12 supinated ring rows w/ pause at top
*Heavier than last week
B) 3 rounds for time:
– 400m run
– 12-9-6 DB double hang power clean (tough)
– 15-12-9 dips
– 18-15-12 air squats
*Scale with a 300m run and 12-9-6 reps for everything
Performance
A) E4M x 4 sets:
– 2.2.2 TNGpower clean + push jerk clusters
*R10S between doubles
B) 3 rounds for time:
– 400m run
– 12-9-6 power clean (135/95, 115/75, 95/65)
– 15-12-9 ring dips
– 18-15-12 air squats
Fitness
A) E3M x 6 sets
– 6 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) E3M x 6-8 sets
Odd sets: 200m row + 20 wallballs (20/14)
Even sets: 200m row + 5 up/down DB devil cleans (35/20s) + 5-10 lemon squeezes
*Scale with 160m and 5-10 abmat sit-ups if needed
Performance
A) E3M x 6 sets
Set 1: 6 back squats (building set)
Sets 2-6: 6 back squats (working sets @ 70-80% & 2 RIR)
B) E3M x 6-8 sets
Odd sets: 250/200m row + 20 wallballs (20/14)
Even sets: 250/200m row + 5 DB devil cleans (35/20s) + 10 lemon squeezes
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