Fitness
A) E3M x 5 sets:
– 6 front squats
– 10/s seated Filly press (heavier KB than DB)
– 12 ring rows
*Sub BB front squats with 8-10 double KB front squats
B) E60S x 12-20 sets:
– 3 double DB hang squat cleans
– 3, 4 or 5 hanging knee raises
– 2 or 3 burpees
Performance
A) E3M x 5 sets:
– 6 front squats @ 70-75% or 3 RIR
B) E60S x 12-20 sets:
– 3 hang squat cleans
– 3, 4 or 5 toes to bar
– 3 burpees over the barbell
Fitness & Performance
A) E4M x 4 sets:
– 8 bench press @ 65-70% or 3-4 RIR
– 10/s half kneeling banded lat pull-downs
– 8 ring face pulls
Fitness
B) E3M x 5-8 sets:
– 200m row
– 5-10 strict or
– 10-15 air squats
– 5-10 dips
Performance
B) E3M x 5-8 sets:
– 250/200m row
– 5-10 strict or 10 kipping pull-ups
– 15 air squats
– 5-10 ring dips
Fitness
A) E3M x 6 sets:
– 5 deadlifts
– 10/s half kneeling SA DB press
– 8-12 ring rows
B) E5M x 3-5 sets:
– 400m run or 800m bike
– 15 RKB swings
– 20 SA DB push press (10/side partitioned 5/5/5/5 or 10/10)
– 10 lemon squeezes
Performance
A) E3M x 5 sets:
– 5 deadlifts @ 75-80% or 2-3 RIR
B) E5M x 3-5 sets:
– 400m run or 1000m bike
– 20 RKB swings (53/35)
– 20 SA KB push press (10/side partitioned 5/5/5/5 or 10/10)
– 10 lemon squeezes
RX+ sub 10 HSPUs for SA KB push press
Fitness
A) E2M x 8 sets
Odd:
– 16 alternating low handle landmine lateral squats
– 8-12 tough push-ups (elevated, deficit, weighted)
Even:
– 10/s half kneeling banded SA lat pull-down
– 10 supine medball hamstring curls
Performance
A) E2M x 8 sets
Sets 1-4: 1 power clean + 1 pause split jerk + 1 split jerk (no pauses)
Sets 5-8: 1 power clean + 1 split jerk
*Pauses happen on the dip and catch of the jerk.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 dips (box, banded, weighted)
– 10/s SA DB bent over rows
– 8/s spit squats (floor or rear foot elevated)
– 10 DB/plate lateral delt raises
OR
Conditioning Option
5 rounds for time:
– 250/200m row or ski / 500/400m bike / 200m run
– 20 RKB swings
– 15 air squats
– 10 ring or inverted BB rows
Fitness
2 min of work / 1 min of rest x 3 sets:
Station 1
– 16/12 cal row
– AMRAP wallballs in remaining time
R60S
+
Station 2
– 200m run
– AMRAP alternating SA DB devil press in remaining time
R60S
+
Station 3
– 20/16 cal row
– AMRAP medball box step overs (20”) in remaining time
R60S
+
Station 4
– 200m run
– AMRAP 3 burpees + 3 strict pull-ups in remaining time
R60S
+
Station 5
Rest 3 min
*Goal is to reach same number of reps every set
Performance
2 min of work / 1 min of rest x 3 sets:
Station 1
– 20/16 cal row
– AMRAP wallballs (20/14) in remaining time
R60S
+
Station 2
– 200m run
– AMRAP alternating SA DB devil press (35/20) in remaining time
R60S
+
Station 3
– 20/16 cal row
– AMRAP medball box step overs (20”) in remaining time
R60S
+
Station 4
– 200m run
– AMRAP burpee pull-ups in remaining time
R60S
+
Station 5
Rest 3 min
*Goal is to reach same number of reps every set
Fitness
A) E2M x 8 sets
Odd:
– 20 alternating top down DB incline presses
– 8 chest supported Cuban presses
Even:
– 8/s front foot elevated split squats
– 10 bent over BB rows
B) E60S x 12-20 sets:
– 6 SA DB hang power snatch
– 4 goblet squats
– 4-6 push-ups (elevate if needed)
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang power snatch + 1 power snatch
Sets 5-8: 1 power snatch
B) E60S x 12-20 sets:
– 3 touch and go power snatch
– 3 overhead squats (sub front/back squats)
– 6/4 push-ups
Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB bench press @ 3111 tempo
– 4-8 strict (BW or weighted) OR 2-4 negative pull-ups
– 8/s shoulder external rotations
Fitness
B) 3 rounds for time:
– 400m run
– 20-16-12 reps of
Performance
B) 3 rounds for time:
– 400m run
– 20-16-12 reps of
Fitness
A) E3M x 5 sets:
– 6 deadlifts
– 10/s half kneeling SA DB press
– 8-12 ring rows
Performance
A) E3M x 5 sets:
– 6 deadlifts @ 70-76% or 3 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 5/s clamshell plank w/ 5 sec hold
– 10-15 SA banded tricep push-downs
– 10/s DB bent over row
OR
Conditioning Option
5 rounds for time:
– 500m row or ski / 1000m bike
– 15-12-9-6-3
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