Fitness
E4M x 8-12 sets (4-6 each)
Station 1
– 300m row
– 12/9 push-ups
– 9 DB goblet squats
– 6-9 hanging knee raises
Station 2
– 300m run
– 12 SA DB hang power clean (6/6)
– 12 ring rows
– 6 box step-overs
Performance
E4M x 8-12 sets (4-6 each)
Station 1
– 375/300m row
– 15 push-ups
– 12 DB goblet squats
– 9 toes to bar
Station 2
– 300m run
– 12 SA DB hang power clean (6/6 @ 50/35)
– 12 ring rows
– 9 box jump overs (24/20”)
Monday 6/3
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) 12 min AMRAP:
– 1 DB thruster
– 3 strict pull-ups
– 20 single unders
*Add one thruster each round
*Complete 3 burpees every 2 minutes
Performance
B) 12 min AMRAP:
– 1 thruster (95/65)
– 3 CTB pull-ups
– 20 double unders
*Add one thruster each round
*Complete 3 burpees to target every 2 minutes
Fitness & Performance
C) 3 sets:
– 10-15 Otis-ups
– 20 sec/side side plank
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
Performance
A) Front squat wave
– 8-6-4-6-4-2
*Build to a heavy double
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled forward pull or push
– 8-12/side seated SA DB press
– 16-24 KB alternating gorilla rows
– 8 ab wheel roll-outs or 30-60 sec plank
OR
Conditioning Option
18 min AMRAP
– 200m run/ski, 250/200m row, 500/400m bike
– 12 DB hang power snatch (6/6 @ 50/35)
– 9 DB goblet squats
– 6 toes to bar or hanging knee raises
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 8-12/side SA DB bench press w/ pause
– 8-12 tall kneeling banded lat pull-down
Fitness
B) EMOM x 10-20 sets:
– 6 RKB swings (heavy)
– 4-6 dips
– 4 box step-ups
Performance
B) EMOM x 10-20 sets:
– 7 RKB swings (heavy)
– 3-5 ring dips
– 3 box jump overs (24/20”)
Fitness
E4M x 8-12 sets (4-6 each)
Station 1
– 300m row
– 12 plate ground to overhead
– 10 plate hold reverse lunges
– 8 lemon squeezes
Station 2
– 300m run
– 12 ring rows
– 10 box step-ups (knee height)
– 4 up/downs
Performance
E4M x 8-12 sets (4-6 each)
Station 1
– 375/300m row
– 12 plate ground to overhead (45/35)
– 12 plate hold reverse lunges
– 12 lemon squeezes
Station 2
– 300m run
– 12 ring rows
– 12 box step-ups (knee height)
– 6 up/downs
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)
B) E2MOM x 8-12 sets
Odd sets: 12/9 cal row + 6 DB hang power clean & push press
Even sets: 12/9 cal row + 36 single unders
Performance
A) E2M x 8 sets
Sets 1-4: 2 cleans + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk
*Build to a heavy single
B) E2MOM x 8-12 sets
Odd sets: 15/12 cal row + 5 TNG power clean & push jerks
Even sets: 15/12 cal row + 45 double unders (scale to 30 if needed)
*Pick the weight on PCPJ
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)
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