Fitness
E6M x 6 sets (3 each)
Station 1:
– 400m run
– 16 alternating DB snatch
– 200m run
– 10 box step-ups
Station 2:
– 400m row
– 16 wallballs
– 200m row
– 10 pull-ups
Performance
E6M x 6 sets (3 each)
Station 1:
– 400m run
– 20 alternating DB snatch (50/35)
– 200m run
– 10 box jump overs
Station 2:
– 500m/400m row
– 20 wallballs (20/14)
– 250/200m row
– 10 pull-ups
*Sub in row or ski.
Fitness
A) E2M x 4 sets each
Station 1:
Station 2:
B) E3M x 4-6 sets:
– 12/9 or 10/7 cal row
– 10 SA DB hang power cleans (5/side)
– 10 push-ups
Performance
A) E2M x 8 sets:
– 3 TnG power cleans
*Build to a tough but fluid triple.
B) E3M x 4-6 sets:
– 12/9 cal row
– 12 SA DB hang power cleans (6/side @ 50/35)
– 12 chest to ground push-ups
RX+ perform 15/12 cal row & sub 6-9 HSPU.
Fitness
10 rounds for time:
– 10/8 cal row
– 8 goblet hold reverse lunges
– 6 strict pull-ups
– 4 up/downs
Performance
10 rounds for time:
– 10 cal row
– 8 front rack reverse lunges (95/65, 75/45)
– 6 pull-ups
– 4 burpees over rower
Fitness & Performance
A) E3M x 4 sets:
– 1-2 RIR overhead strict press @ 65%
– 8-12 bent over reverse flys
Fitness
B) 3 rounds for time:
– 400m run
– 10 DB push press
– 10 hanging knee raise
– 30 single unders or lateral hops
Performance
B) 3 rounds for time:
– 400m run
– 10 DB shoulder to overhead (50/35s)
– 15 toes to bar
– 30 double unders
Fitness
E8M x 4-5 sets:
– 200m run
– 8 double DB hang power cleans
– 10 strict pull-ups
– 12 wallballs
– 200m row
*Switch order every set.
Performance
E8M x 4-5 sets:
– 200m run
– 8 power cleans (115/75)
– 12 pull-ups
– 16 wallballs (20/14)
– 250/200m row
*Switch order every set.
Fitness
A) E2.5M x 5 sets:
– 6 BB or double KB deadlifts
– 8-12 DB floor press
*DLs should be heavier than 10/12.
B) 5 rounds for time:
– 12/9 cal row
– 12/9 push-ups
– 12 double KB/DB deadlifts
– 12 alternating box step-ups
R60S
Performance
A) E2.5M x 5 sets:
– 6 deadlifts @ 65-70%
B) 5 rounds for time:
– 15/12 cal row
– 15/12 push-ups
– 12 double KB/DB deadlifts (53/35ish)
– 9 box jump + step down
R60S
RX+ perform 18/15 cal row + 70/44 deadlifts
Fitness
A) E90S x 4 sets each
Station 1: 8-12 neutral grip incline bench press w/ pause
Station 2: 12-16 weighted walking lunge
B) EMOM x 10-20 sets:
– 5 DB push press
– 5 DB front squats
– 5 up/downs
Performance
A) E90S x 8 sets:
– 3 hang power snatch
*Slightly heavier than 10/9
B) EMOM x 10-20 sets:
– 3 shoulder to overhead
– 3 front squats
– 3 burpees over the bar
*Use a challenging weight but keep sets UB.
RX+ use 3-4-5 rep scheme.
Fitness
E10M x 3-4 sets:
– 600m run (scale to 400m if needed)
– 24 DB/KB front rack reverse lunges
– 24 (15/side) DB/KB SA push press (both in front rack)
– 24/18 cal row or AB
Performance
E10M x 3-4 sets:
– 600m run
– 30 DB/KB front rack reverse lunges (35/25s)
– 30 (15/side) DB/KB SA push press (both in front rack)
– 30 cal row or AB
*RX+ use 50/35ish
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