Fitness
E10M x 3-5 sets:
– 400m row
– 16 SA DB hang power clean + jerk (8/8)
– 12 push/ups
– 400m run or 800m bike
– 12 box step-ups
– 8, 10, or 12 hanging knee raises
– 36 single unders
Performance
E10M x 3-5 sets:
– 500/400m row
– 20 SA DB hang power clean + jerk (10/10 @ 50/35)
– 16 push/ups
– 400m run or 1000m bike
– 16 box step-ups (20/16”)
– 12 toes to bar
– 40 double unders
RX+ use sandbag on box step-ups
Fitness
A) E4M x 4 sets:
– 7 back squats @ 60-75%
– 12-16 DB floor press w/ pause
– 8-12/side half kneeling SA banded lat pull-down (green or black)
B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)
– 5 goblet squats
– 3 burpees (sub up/downs)
Performance
A) E4M x 4 sets:
Set 1: 7-9 back squats @ 50-60% or @ 4 RIR
Sets 2-4: 7 back squats @ 65-77.5% or @ 3 RIR
B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)
– 5 goblet squats
– 3 burpees to target
RX+ complete with 70/44 and/or bar MU on final burpee to target
Fitness
A) E2.5M x 6 sets
Odd:
– 8-12 BB strict press
Even
– 5 batwing rows w/ 5 sec pauses
– 10 KB goblet squats w/ heels elevated
B) E5M x 3-5 sets:
– 400m run
– 8 DB hang power cleans
– 8 strict pull-ups
– 8 DB push press
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push jerks
*Work on cycling fluidly through reps
B) E5M x 3-5 sets:
– 400m run
– 5 power cleans
– 10 pull-ups
– 5 push jerks
*Use a weight on BB that is tough but keep both movements unbroken.
Fitness
EMOM x 5-7 sets
1: 200m row
2: 5 up/down DB devil cleans + 5 push press
3: 10 box step-ups
4: 400m bike
5: 10 hanging knee raises
6: 12 wallballs
7: rest
Performance
EMOM x 5-7 sets
1: 250/200m row
2: 5 DB devil cleans + 5 push press (35/20s)
3: 10 box jump overs (24/20”)
4: 500/400m bike
5: 10 toes to bar
6: 15 wallballs (20/14)
7: rest
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 8-12/s SA DB bench press w/ pause
– 8-12 DB lat pull-overs
B) Strength Option
3-4 rounds for quality:
– 1 lap lateral sled drag
– 10-15 DB rollback tricep extensions
– 10-15 BB drag curls
– 10/s lean away SA DB lateral raises
OR
Conditioning Option
20 min AMRAP:
– 250/200m row/ski, or 500/400m bike, or 200m run
– 10 SA DB push press (5/side @ 50/35, 40/25, 35/20)
– 10 box step-ups (knee height)
– 10 MB Russian twists
Fitness
A) E2.5M x 6 sets
Odd:
– 8-12/side SA DB incline press w/ pause
– 8-12 ring rows
Even:
– 12 alternating landmine low hang lateral squats
– 8/s banded twists to pallof press (red or green)
B) E90S x 10-15 sets:
– 20 single unders (sub 15 sec on bike)
– 3 double DB hang power snatches
– 3 DB front squats
– 3 burpees
Performance
A) E2.5M x 6 sets:
– 1 hang power snatch + 1 overhead squat + 1 snatch
*Receive second snatch in squat if able
B) E90S x 10-15 sets:
– 20 double unders (sub 15 sec on bike)
– 3 hang power snatches (95/65, 75/55, 65/45)
– 3 overhead squats
– 3 burpees over the barbell
*Do not drop 10 or 15 lb bumpers from overhead position.
*Sub front or back squats for OH squat if needed.
Fitness & Performance
A) E4M x 3 sets
– 8-12 dips (strict, banded, box/bench)
– 10/s SA KB bent over row
– 8/s DB/KB or BB front foot elevated split squat
*Use 35 or 45lb plate for split squats
*Only use BB if stable enough, can take off rack or ground
Fitness
B) E3M x 5-8 sets:
– 12/9 cal row
– 10 SA DB hang power clean + jerk (5/5)
– 8 lemon squeezes
– 8, 10 or 12 air squats
Performance
B) E3M x 5-8 sets:
– 15/12 cal row
– 12 SA DB hang power clean + jerk (6/6 @ 50/35)
– 9 lemon squeezes
– 12 air squats
Fitness
E10M x 3-5 sets:
– 400m row
– 16 RKB swings
– 12 push/ups
– 400m run or 800m bike
– 16 walking prisoner lunges
– 8-12 pull-ups
– 36 single unders
Performance
E10M x 3-5 sets:
– 500/400m row
– 20 RKB swings (53/35)
– 16 push/ups
– 400m run or 1000m bike
– 20 walking prisoner lunges
– 12 strict or 12-16 kipping pull-ups
– 40 double unders
RX+ use sandbag on lunges
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