Fitness
A) E3M x 6 sets:
– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)
After odd – 8-12 bent over reverse flys w/ pause
After even – 4-8 hanging knee raises w/ pause
B) EMOM x 10-20 sets:
– 3 DB hang squat clean to thruster
– 3 hanging knee raises
– 1, 2, or 3 burpees
Performance
A) Front squat wave
– 8-6-4-6-4-2
*Build to a heavy double
B) EMOM x 10-20 sets:
– 3 hang squat clean to thruster (115/75, 95/65, 75/55)
– 3 toes to bar
– 3 burpees over the barbell
*RX+ sub 1 MU for T2B
Fitness & Performance
A) E3M x 6 sets:
Bench press wave
– 8-6-4-6-4-2 BB bench press wave
After odd – 5-10 strict ring pull-ups (weight if able)
OR 3-5 pull-up negatives (scale w/ band)
After even – 10-20 banded face pulls
Fitness
B) E2M x 8-12 sets total (4-6 sets each)
Odd: 12/9 cal row + 9-12 push-ups
Even: 12/9 cal row + 10 alternating DB hang power snatch
Performance
B) E2M x 8-12 sets total (4-6 sets each)
Odd: 15/12 cal row + 10-15 push-ups
Even: 15/12 cal row + 10 alternating DB hang power snatch (50/35)
Fitness & Performance
A) E4M x 4 sets:
– 10 DB Romanian deadlifts @ 3011 tempo
– 10-15 DB floor press w/ pause
– 10/side SA bent over KB rows
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
C) 3 rounds for quality:
– 5/side TGUP sit-ups (AHAP)
– 20 sec/side side plank
Fitness
A) E2M x 8 sets
Odd
– 8-12/side half kneeling BB landmine press
Even
– 8-12 banded straight arm lat pull-down (standing)
– 8-12 heel elevated goblet squats (heavy)
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16 alternating DB death march
– 12-16/side SA banded tricep push-down
– 8 ab wheel roll-outs
– 20-30 sec top of ring row hold
OR
Conditioning Option
E5M x 3-5 sets:
– 500/400m row
– 10-15 push-ups
– 10 box step-ups
Fitness & Performance
A) E4M x 4 sets:
– 6/side BB/DB step back reverse lunges
– 8-12 ring dips (add weight if able)
– 6 DB batwing rows w/ 4 sec pause
Fitness
B) EMOM x 10-20 rounds:
– 6 RKB swings (53/35)
– 4 strict pull-ups
– 2 burpees
Performance
B) EMOM x 10-20 rounds:
– 7 RKB swings (53/35)
– 5 pull-ups
– 3 burpees to target
Fitness
E3M x 6-8 sets total (3-4 each)
Odd
– 200m row
– 8 double DB hang clean + push press
– 8 box step-ups
Even
– 200m run or 400m bike
– 8 hanging knee raises
– 12 air squats
Performance
E3M x 6-8 sets total (3-4 each)
Odd
– 250/200m row
– 8 double KB hang clean + push press (35/25s)
– 8 box jump overs (24/20”)
Even
– 200m run or 500/400m bike
– 12 toes to bar
– 16 air squats
Fitness
A) E3M x 6 sets:
– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)
After odd – 8-12 bent over reverse flys w/ pause
After even – 4-8 hanging knee raises w/ pause
B) E5M x 3-5 sets:
– 400m run
– 12-16 wallballs
– 12 DB SA hang power cleans
Performance
A) Front squat wave
– 8-6-4-8-6-4
*Second wave heavier than first
B) E5M x 3-5 sets:
– 400m run
– 20 wallballs (20/14)
– 16 DB SA hang power cleans (50/35)
Fitness & Performance
A) E3M x 6 sets:
Bench press wave
– 8-6-4-8-6-4 BB bench press wave
After odd – 5-10 strict ring pull-ups (weight if able)
OR 3-5 pull-up negatives (scale w/ band)
After even – 10-20 banded face pulls
Fitness
E3M x 4-8 sets:
– 12/9 cal row
– 9 double KB deadlifts
– 9 push-ups
– 18 single unders
Performance
B) E3M x 4-8 sets:
– 15/12 cal row
– 9 double KB deadlifts (53/35s)
– 12/9 push-ups
– 18 double unders
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