Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 10/s half kneeling SA DB press
– 8-12 ring rows
B) E60S x 12-20 sets:
– 3 up/down DB devil cleans
– 4 DB reverse lunges (2/side w/ 2, 1 or no DBs)
– 3, 4 or 5 hanging knee raises
Performance
A) E4M x 4 sets:
– 8 deadlifts @ 65-70% or 3-4 RIR
B) E60S x 12-20 sets:
– 3 DB devil cleans (35/20s)
– 4 DB reverse lunges (2/side)
– 3, 4 or 5 toes to bar
Fitness
E10M x 3-5 sets
– 400m row
– 15 wallballs
– 10 strict pull-ups
– 400m run or 800m bike
– 15 RKB swings
– 10-15 push-ups
– 30 single unders
*Elevate push-ups on box or barbell if needed
Performance
E10M x 3-5 sets
– 500m row
– 20 wallballs (20/14)
– 15 kipping or 10 strict pull-ups
– 400m run or 1000m bike
– 20 RKB swings (53/35)
– 15/12 push-ups
– 40 double unders
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/s SA DB incline press
Even sets:
– 8/s SL RDLs w/ rack assist (back leg extended
– 10 tall kneeling banded lat pull-downs
B) 5 rounds for time:
– 8 double DB power cleans
– 10 box step ups
– 8-12 box dips
– 200m run or 500/400m bike
R60S
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause power clean + 1 power clean
Sets 5-8: 1 power clean
*Pause happens at knee for 1-2 counts
B) 5 rounds for time:
– 6 touch and go power cleans (tough)
– 9 box jump overs (24/20”)
– 6-12 ring dips
– 200m run or 500/400m bike
R60S
Fitness
A) E2.75M x 8 sets:
– 3 back squats
After odd sets – 8/s SA ring rows with dip + reach
After even sets – 8-12 DB floor press
B) 5 rounds for time:
– 10/7 cal row
– 10 DB thrusters
– 10/7 cal row
– 5 burpees (sub up/downs)
R60S
Performance
A) E2.75M x 8 sets:
– 3 back squats @ 80-85+% (2 RIR)
B) 5 rounds for time:
– 12/9 cal row
– 12 DB thrusters (35/20s)
– 12/9 cal row
– 6 burpees over rower
R60S
Fitness
A) E2.75M x 8 sets:
– 3 back squats
After odd sets – 8/s SA ring rows with dip + reach
After even sets – 8-12 DB floor press
B) 5 rounds for time:
– 10/7 cal row
– 10 DB thrusters
– 10/7 cal row
– 5 burpees (sub up/downs)
R60S
Performance
A) E2.75M x 8 sets:
– 3 back squats @ 80-85+% (2 RIR)
B) 5 rounds for time:
– 12/9 cal row
– 12 DB thrusters (35/20s)
– 12/9 cal row
– 6 burpees over rower
R60S
Fitness
E8M x 4-6 sets (2-3 each):
Station 1:
– 400m run or 800m bike
– 15 RKB swings
– 200m row
– 10 goblet squats (sub air squat)
– 10 hanging knee raises
Station 2:
– 400m row
– 10-15 push-ups
– 200m run or 400m bike
– 10 MB box step-overs
– 30 single unders
Performance
E8M x 4-6 sets (2-3 each):
Station 1:
– 400m run or 1000m bike
– 20 RKB swings (53/35)
– 250/200m row
– 15 KB goblet squats
– 10 toes to bar
Station 2:
– 500/400m row
– 20/15 push-ups
– 200m run or 500/400m bike
– 10 MB box step-overs (20/14 to 20”)
– 40 double unders
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 10/s half kneeling SA DB press
– 8-12 ring rows
B) E5M x 3-5 sets:
– 500m row or 1000m bike
– 5 up/down DB devil cleans
– 10 alt DB reverse lunges
– 10 lemon squeezes
A) E4M x 4 sets:
– 8 deadlifts @ 65% or 3-4 RIR
B) E5M x 3-5 sets:
– 500m row or 1000m bike
– 6 DB devil cleans (35/20s)
– 12 alt DB reverse lunges
– 12 lemon squeezes
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) EMOM x 12-20 sets:
– 6 SA DB hang power snatch (3/s)
– 4 dips
– 2 pull-ups
– 2 burpees or up/downs
Performance
B) EMOM x 12-20 sets:
– 6 SA DB hang power snatch (3/s @ 50/35)
– 4-5 ring dips
– 3 burpee pull-ups
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