Fitness
E90S x 4-7 sets
1: 150-200m row
2: 8-12 wallballs + 8-12 abmat sit-ups
3: 200m run (scale to top of fence)
4: 8-12 plate ground to overhead + 6 up/downs
5: rest
Performance
E90S x 4-7 sets
1: 250/200m row
2: 16 wallballs (20/14) + 8 toes to bar
3: 200m run
4: 12 plate ground to overhead (45/35) + 6 burpees to plate
5: rest
Fitness & Performance
A) E4M x 4 sets:
– 10-15/side SA DB incline press
– 10-20 alternating KB gorilla rows
– 10 supine medball hamstring curls (slow out/fast in)
B) Strength Option
3-4 sets for quality:
– 10-15 OH banded tricep extensions
– 10/side rear foot elevated split squats
– 5/side wide stance pallof press @3030 tempo
– 10-15 bent over banded lat pull-downs w/ pause
OR
Conditioning Option
For time:
– 800m run
– 40 air squats
– 80 double unders (sub single unders)
– 40 SA DB hang power clean + jerk (20/side @ 50/35)
– 80 double unders (sub single unders)
– 40 air squats
– 800m run
Fitness
E10M x 3-5 sets:
– 400m row
– 10 double KB deadlifts
– 10 box step-ups
– 400m run
– 10 ring/inverted BB rows
– 10 abmat sit-ups
– 30 single unders
Performance
E10M x 3-5 sets:
– 500/400m row
– 12 double KB deadlifts
– 12 box jump overs
– 400m run
– 12 ring/inverted BB rows
– 12 abmat sit-ups
– 36 double unders
Fitness
A) E2M x 6 sets:
– 5 BB push press (building)
After odd – 8-12/side half kneeling band row + reach
After even – 8-12 tough goblet squats
B) For time:
– 1000m row
– 50 medball squats (20/14) in unbroken sets of 10
– 30 strict pull-ups in unbroken sets of 5
Performance
A) E2M x 6 sets:
– 3 push press
*Barbell starts from the floor.
*Build to a heavy triple.
B) Jackie
For time:
– 1000m row
– 50 BB thrusters (45/35)
– 30 pull-ups
*This is a tester so leave it all out on the floor!
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 2011 tempo
– 8-12 dips (scaled, BW or weighted)
– 8-12/side DB bent over row
*start RDLs at 50-60% or 1RM deadlift
Fitness
B) E2M x 8-12 sets:
– 12 RKB swings
– 9 push-ups
– 6-12 reverse lunges
– 6 lemon squeezes
Performance
B) E2M x 8-12 sets:
– 12 RKB swings (53/35)
– 9 push-ups
– 12 reverse lunges
– 9 lemon squeezes
RX+ complete with 15-12-12-9 rep scheme
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) 5 rounds for time:
– 200m row
– 8 double DB hang power snatches
– 7 hanging knee raises
– 6 burpees
R60S
Performance
A) E2M x 8 sets:
Sets 1-2: 1 halting snatch deadlift + 1 pause snatch
Sets 3-4: 1 pause snatch
Sets 5-8: 1 snatch
*Receive in full squat if able.
B) 5 rounds for time:
– 250/200m row
– 8 hang power snatches (95/65, 75/55, 65/45)
– 8 toes to bar
– 8 burpees over the barbell
R60S
Fitness & Performance
A) E4MOM x
– 8/side front foot elevated split squats
– 8-12 BB strict overhead press
– 8-12 tough ring rows w/ pause
B) Strength Option
3-4 sets for quality:
– 8 BB hip thrusts w/ pause
– 1 lap reverse sled drag
– 8-12 BB drag curls
– 12+ banded or cable tricep push-down (1-2 RIR)
OR
Conditioning Option
20 min AMRAP:
– 10 cal row
– 10 walking lunges
– 10 DB push press (35/20s)
– 10 lemon squeezes
Fitness & Performance
A) E4M x 4 sets:
– 10-15/side SA DB incline press
– 10-20 alternating KB gorilla rows
– 10 supine medball hamstring curls (slow out/fast in)
Fitness
B) 3 rounds for time:
– 600-400-200m run
– 10-8-6 DB up/down devil presses (35/20s)
– 30 single unders
Performance
B) 3 rounds for time:
– 600-400-200m run
– 12-9-6 DB devil presses (35/20s)
– 36 double unders
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