Fitness

A) E4M x 4 sets:

– 8 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) 6 rounds for time:

– 12 wallballs

– 8 hanging knee raises

– 4 burpee to box step up (sub up/down)

– 200m run or 400m bike

R60S

Performance

A) E4M x 4 sets:

Set 1: 10 back squats @ 50-60% or @ 4-5 RIR

Sets 2-4: 8 back squats @ 60-75% or @ 3-4 RIR

B) 6 rounds for time:

– 12 wallballs (20/14)

– 8 toes to bar

– 4 burpee box jump overs (24/20”)

– 200m run or 500m bike

R60S

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

Performance

A) E2.5M x 6 sets:

– 5 push jerks

*Work on cycling fluidly through reps 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20/s SA banded tricep push-downs (red or orange)

– 1 lap heavy sled drag or push

– 10 ring face curls

– 10 alt V-ups (single leg/arm)

OR

Conditioning Option

10 rounds:

– 60 sec bike/row/ski

– 60 sec rest

*Keep same pacing throughout. Slightly slower than 30/30s

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

Fitness

B) 3 rounds for time:

– 400m run or 1000m bike

– 20-16-12 

• DB hang power clean (10/10, 8/8, 6/6)
• Air squat

Performance

B) 3 rounds for time:

– 400m run or 1000m bike

– 20-16-12 

• DB hang power clean (10/10, 8/8, 6/6 @ 50/35)
• Air squat

Fitness

E8M x 4-5 sets:

– 300 row

– 16 RKB swings

– 12 lemon squeezes

– 300m run

– 12 lemon squeezes

– 8 box step-ups

*switch order of movements each round

Performance

E8M x 4-5 sets:

– 375/300 row

– 16 RKB swings (53/35)

– 12 ring or inverted BB rows

– 300m run

– 12 lemon squeezes

– 8 sandbag box step-ups 

*switch order of movements each round

Fitness

A) E2M x 8 sets

Odd sets:

– 10/side half kneeling BB landmine press

Even sets:

– 6/side box step downs (no push offs)

– 10 tough ring rows

*Last day for these movements

B) E90S x 10-15 sets:

– 20 single unders (sub 15 sec on bike)

– 4 DB hang squat cleans

– 4 DB push press

– 3-6 kipping or strict pull-ups

Performance

A) E2M x 8 sets

– 1 clean

*Receive cleans in full squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 touch and go squat cleans (135/95, 115/75, 95/65)

– 3 shoulder to overhead

– 3-6 kipping or strict pull-ups

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) E5MOM x 3-5 sets:

– 400m row or 800m bike

– 12 push-ups (elevated if needed)

– 10 alt DB hang power snatch

– 8 hanging knee raises

Performance

B) E5MOM x 3-5 sets:

– 500/400m row or 1000/800m bike

– 15/12 push-ups

– 12 alt DB hang power snatch

– 9 toes to bar

Fitness

A) E3M x 8 sets:

– 3 BB front squats or 6 double KB front squats 

After odd…

– 10 DB incline presses

After even…

– 10 DB incline chest supported rows

Performance

A) E3M x 8 sets:

– 3 front squats @ 85+% 1RM (1-2 RIR)

*Heavier than 4s on 10/23

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length heavy farmer carry (handles or KBs)

– 10-15 DB rollback tricep extension

– 10 BB good mornings @ 3011 tempo (moderate load)

– 10 ring bicep curls

OR

Conditioning Option

20 rounds:

– 30 sec hard pace

– 30 sec rest (easy spin on bike)

*pick row, bike or ski erg

Fitness

E8M x 4-5 sets:

– 375/300 row

– 16 wallballs

– 12 lemon squeezes

– 300m run

– 16 hang DB snatch (8/8 @ 50/35)

– 12 box jump w/ step-down

*switch order of movements each round

Performance

E8M x 4-5 sets:

– 375/300 row

– 16 wallballs

– 12 lemon squeezes

– 300m run

– 16 hang DB snatch (8/8 @ 50/35)

– 12 box jump w/ step-down

*switch order of movements each round