Fitness & Performance
A) E4MOM x 4 sets:
– 8/side front foot elevated split squats
– 8-12 BB strict overhead press
– 8-12 tough ring rows w/ pause
Fitness
B) E90S x 10-15 sets:
– 3 up/down DB devil press
– 6 reverse lunges (0, 1 or 2 DBs)
– 3-6 dips
– 6 lemon squeezes
Performance
B) E90S x 10-15 sets:
– 3 DB devil press (35/20s)
– 6 DB reverse lunges
– 3-6 ring dips
– 6 lemon squeezes
Fitness
EMOM x 5-8 sets:
1: 200/160m row
2: 12 SA DB hang power clean + push press
3: 200m run
4: 12 wallballs
5: 36 double unders
6: rest
Performance
EMOM x 5-8 sets:
1: 250/200m row
2: 12 SA DB hang power clean + push press
3: 200m run
4: 16 wallballs (20/14)
5: 36 double unders
6: rest
*RX+ complete with 16 HPCPP, 20 WBs, 48 DUs
Fitness
A) E3M x 6 sets:
Bench press wave
– 10-8-6-10-8-6 BB bench press wave
After odd – 3-5 pull-up negatives (scale w/ band)
After even – 10-20 banded face pulls
B) E3M x 4-8 sets
– 12/9 cal row
– /9 push-ups
– 6 hanging knee raises
– 6 box step-ups
Performance
A) E3M x 6 sets:
Bench press wave
– 10-8-6-10-8-6 BB bench press wave
After odd – 5-10 strict ring pull-ups (weight if able)
After even – 10-20 banded face pulls
B) E3M x 4-8 sets
– 15/12 cal row
– 12/9 push-ups
– 6 toes to bar
– 6 box jump overs (24/20”)
Fitness
E12M x 3-4 sets:
– 600m run
– 20 DB/KB reverse lunges
– 15 strict pull-ups in UB sets of 5
– 10 burpees
– 20/16 cal row
*Scale with 400m run, prisoner lunges, up/downs, and 16/12 cal row.
Performance
E12M x 3-4 sets:
– 600m run
– 30 DB/KB reverse lunges (35/25s)
– 15 burpee pull-ups
– 30/24 cal row
RX+ performs 15 burpee CTB pull-ups or 10/8 burpee muscle ups.
Fitness
A) E2.5M x 6 sets
– 8-6-4-8-6-4 deadlift wave
After odd sets –
After even sets –
*Second wave should be heavier than first
B) E90S x 10-15 sets:
– 20 double unders
– 9 RKB swings (53/35)
– 6 air squats
– 6 push-ups
Performance
A) E2.5M x 6 sets:
– 8-6-4-8-6-4 deadlift wave
*Second wave should be heavier than first
B) E90S x 10-15 sets:
– 20 double unders
– 9 RKB swings (53/35)
– 6 air squats
– 6 push-ups
RX+ complete with 70/44 KB and/or3 strict HSPUs
Fitness
EMOM x 5-8 sets:
1: 200/160m row
2: 8-10 DB thrusters
3: 8-10 strict10 pull-ups
4: 8-10 box step-ups
5: 8-10 lemon squeezes
6: rest
Performance
EMOM x 5-8 sets:
1: 250/200m row
2: 10 DB thrusters (35/20s)
3: 10 pull-ups
4: 10 box jump overs (24/20”)
5: 10 lemon squeezes
6: rest
RX+ complete without rest for 8 sets.
Fitness
A) E2M x 8 sets
Odd:
– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups
Even:
– 8/side box step-ups (weighted if able)
*Stay vertical on bar pull-ups with knees bent or straight
B) 4 rounds for time:
– 400m run
– 15-12-9-6 double DB hang power snatch
*Scale to 300m runs if needed
Performance
A) E2M x 8 sets:
Sets 1-4: 1 pause snatch
Sets 5-8: 1 snatch
*Receive in full squat if able.
B) 4 rounds for time:
– 400m run
– 15-12-9-6 hang power snatch (96/65, 75/55)
Fitness & Performance
A) E4MOM x 4 sets:
– 8/side front foot elevated split squats
– 8-12 BB strict overhead press
– 8-12 tough ring rows w/ pause
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 3-5 up/down DB devil presses
Even: 12/9 cal row + 30 single unders
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 5 DB devil presses (35/20s)
Even: 15/12 cal row + 30 double unders
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