Fitness
A) E3.5M x 5 sets:
– 8/s split stance KB Romanian deadlifts
– 10 dips
– 10/side bent over DB rows
B) E60S x 10-20 sets:
– 4 alternating DB hang power clean + push press (2/side)
– 4 hanging knee raises
– 4-6 air squats
Performance
A) E3M x 5 sets:
– 1.1.1 power clean + push jerk clusters
*Rest 10 sec between each rep
B) E60S x 10-20 sets:
– 2 TNG power clean + push jerk (185/125, 155/105, 135/95, 115/75)
– 4 toes to bar
– 6 air squats
*PC+PJ should be a heavy but sharp single double
Fitness
E5M x 6-8 sets (3-4 each)
Station 1:
– Row 200m
– 9-12 strict pull-ups
– Row 200m
– 9 lemon squeezes
Station 2:
– Run 200m or bike 500/400m
– 9 double DB hang power snatch
– Run 200m or bike 500/400m
– 12 DB or prisoner reverse lunges
Performance
E5M x 6-8 sets (3-4 each)
Station 1:
– Row 250/200m
– 12 pull-ups (RX+: CTB pull-ups)
– Row 250/200m
– 9 lemon squeezes
Station 2:
– Run 200m or bike 500/400m
– 9 BB hang power snatch (95/65, 75/55)
– Run 200m or bike 500/400m
– 12 BB back rack reverse lunges
*Please don’t drop weights lighter than 25s
Fitness & Performance
A) E3.5M x 5 sets:
– 5 BB bench press @ 75-80% 1RM
OR
– 10/side SA DB bench press
Then…
– 5 weighted or 3 negative pull-ups
– 10 banded face pulls
Fitness
B) E5M x 3-5 sets:
– 400m row
– 16 RKB swings
– 12 push-ups
– 8 box step-ups
Performance
B) E5M x 3-5 sets:
– 500/400m row
– 20 RKB swings (53/35)
– 15/12 push-ups
– 10 box jump overs (24/20”)
Fitness
A) E4M x 4 sets:
– 8 BB front squats or 8-12 double KB front squats
– 10 DB incline presses
– 10 DB incline chest supported rows
B) 3 rounds for time:
– 400m run
– 20-15-10 wallballs
– 15-10-5 double DB hang power cleans
Performance
A) E4M x 4 sets:
– 8 front squats @ 65+% 1RM
*Heavier than 9/26
B) 3 rounds for time:
– 400m run
– 30-20-10 wallballs (20/14)
– 15-10-5 hang power cleans (115/75, 95/65)
Fitness
E5M x 6-8 sets (3-4 each)
Station 1:
– Row 200m
– 10 hanging knee raises
– Row 200m
– 10 box step-ups
Station 2:
– Run 200m or bike 500/400m
– 10 DB hang power snatch
– Run 200m or bike 500/400m
– 10 dips
Performance
E5M x 6-8 sets (3-4 each)
Station 1:
– Row 250/200m
– 12 toes to bar
– Row 250/200m
– 12 MB box step-ups (20/14 to knee height)
Station 2:
– Run 200m or bike 500/400m
– 12 DB hang power snatch (50/35)
– Run 200m or bike 500/400m
– 12 ring dips
Fitness
A) E4M x 4 sets:
– 8/s split stance KB Romanian deadlifts
– 10 dips
– 10/side bent over DB rows
B) E3M x 4-8 sets:
– 12/9 cal row
– 4 up/down DB devil cleans
– 6 DB push press
– 8 air squats
Performance
A) E4M x 4 sets:
– 2.2.2.2 power clean + push jerk clusters (touch and go)
*Rest 10 sec between each cluster of 2 reps
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 DB devil cleans (35/20s)
– 7 DB push press
– 9 air squats
Fitness & Performance
A) E4M x 4 sets:
– 6-8 BB bench press @65-70% 1RM
OR
– 16-20 top down DB bench press
Then…
– 10 tall kneeling banded lat pulldown
– 8/s SA shoulder external rotations (DB or iron plates)
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
C) 3 sets for quality:
– 5/side TGUP sit-up (tough)
– 20 banded face pulls
Fitness
5 rounds for time w/ a partner
– 400m run
– 32 box step-ups
– 16 hanging knee raise
– 16 up/downs
*The run is together while everything else is split
Performance
5 rounds for time w/ a partner
– 400m run
– 32 sandbag box step-ups (60/50 to knee height)
– 24 toes to bar
– 16 burpees to target
*The run is together while everything else is split
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