Fitness

A) E3M x 5 sets:

– 5 deadlifts

– 16 alt. top down DB floor press

– 8-12 tall kneeling banded lat pulldown

Performance

A) E3M x 5 sets:

– deadlift

Set 1: 4-6 reps @ 70% (building set)

Sets 2-4: 4 reps @ 80-85% or 2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10-20 banded or cable tricep push-downs

– 10/s bent over DB/KB row

– 20-30 sec side plank/side

OR

Conditioning Option

20 min AMRAP:
– 250/200m row/ski, 200m run or 500/400m bike

– 15 RKB swings (53/35

– 12 prisoner lunges

– 9 abmat sit-ups

– 12/9 push-ups

Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 tall seated DB press

– 10 2 up 1 down ring rows

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 SA DB hang power clean + jerk (5/5)

Even: 12/9 cal row + 8 lemon squeezes + 8 air squats

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 SA DB hang power clean + jerk (5/5 @ 50/35)

Even: 15/12 cal row + 10 lemon squeezes + 10 air squats

Fitness & Performance

40 min AMRAP @ 70-80% pace:

– 500/400m row

– 16 SA DB hang power snatch (8/8 @ 50/35)

– 12 box step-ups

– 24 double unders

– 400m run or 1000/800m bike

– 12 toes to bar

– 16/12 push-ups

– 24 double unders

*Goal is to stay consistent for the entire 40 minutes without stopping.

Fitness & Performance

A) E3M x 5 sets:

– 5-5-4-4-4 BB bench press @ 31X1 tempo @ 1-2 RIR

– 3-5 strict weighted or scaled low ring pull-ups (bent or straight knee w/ lower body help)

*BP heavier than 12/1

Fitness

B) EMOM x 10-20 sets:

– 6 RKB swings 

– 5 box dips

– 4 box step-ups

*Make it tougher with an 8-6-4 rep scheme

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings (53/35)

– 3-5 ring dips

– 3 box jump overs (24/20”)

*RX+ complete with 70/44 and or reps of 8-6-4

Fitness

A) E3M x 5 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 11/26

B) E5M x 3-5 sets:

– 400m row (800m bike)

– 12 unbroken wallballs

– 8 strict pull-ups

– 8 burpees (sub up/downs)

Performance

A) E3M x 5 sets:

Set 1: 5-7back squats @ 55-65% or @ 4 RIR

Sets 2-4: 5 back squats @ 65-80% or @ 2-3 RIR

B) E5M x 3-5 sets:

– 500/400m row (1000/800m bike)

– 16 unbroken wallballs

– 8 burpee pull-ups

*RX+ complete with 20 wallballs and 10 burpee CTB pull-ups

Fitness

A) E2M x 8 sets

Odd:

– 10 double KB front squats (tough)

– 10 half kneeling DB press (R)

Even:

– 20 alternating double KB gorilla rows (10/s)

– 10 half kneeling DB press (L)

Performance

A) E2M X 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 jerk

Sets 5-8: 1 clean + 1 jerk

*receive cleans in full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality”

– 10/s SL KB Romanian deadlifts (w/ rack assist)

– 10-15 DB tricep rollback extensions

– 10 BB bicep drag curls

– 8 ab wheel roll-outs

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 SA DB hang power clean + push press (5/5 @ 50/35)

– 10 air squats

Fitness & Performance

40 min AMRAP @ 70-80% pace:

– 500/400m row

– 12 plate ground to overhead (45/35)

– 16 prisoner reverse lunges

– 24 double unders

– 400m run or 1000/800m bike

– 8 lemon squeezes

– 16/12 push-ups

– 24 double unders

*Goal is to stay consistent for the entire 40 minutes without stopping.

Fitness

A) E3M x 4 sets:

– 5 deadlifts

– 16 alt. top down DB floor press

– 8-12 tall kneeling banded lat pulldown

B) E90S x 10-15 sets:

– 20 single unders

– 5 KB deadlifts

– 4 strict pull-ups

– 3 burpees (sub up/downs)

Performance

A) E3M x 4 sets:

– deadlift

Set 1: 5-7 reps @ 65% (building set)

Sets 2-4: 5 reps @ 75-80% or 3 RIR

B) E90S x 10-15 sets:

– 20 double unders

– 3 deadlifts @ 75-80% of part A

– 3 strict pull-ups or 6 kipping pull-ups

– 3 burpees over the bar

*Perform bar facing burpees if space is available