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
Performance
A) E4M x 4 sets:
– 8 front squats @ 60-65% 1RM
*Heavier than 9/18
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag or push
– 10/s bent over banded tricep kick-backs
– 10 L-seated leg lift-overs
– 20 alt. DB curls
OR
Conditioning Option
10 rounds for time:
– 10 cal row or bike
– 10 wallballs
– 10 abmat sit-ups
Fitness
E4M x 8-12 total sets (4-6 each):
Station 1
– 200m row
– 8 DB thrusters
– 8 stict pull-ups
– 24 single unders
Station 2
– 200m run
– 8 double DB hang power cleans
– 8 lemon squeezes
– 24 single unders
Performance
E4M x 8-12 total sets (4-6 each):
Station 1
– 250/200m row
– 8 BB thrusters (96/65, 75/55)
– 10 pull-ups
– 25 double unders
Station 2
– 200m run
– 8 BB hang power cleans (115/75, 95/65, 75/55)
– 10 lemon squeezes
– 25 double unders
Fitness
A) E2.5M x 6 sets
Odd:
– 10/s SA DB strict press
– 16 banded good mornings
Even:
– 16 alternating KB gorilla rows
– 8/s banded palloff presses
B) EMOM x 10-20 sets:
– 4 double DB hang power snatch
– 3 DB front squats
– 2 burpees
Performance
A) E2.5M x 6 sets:
– 1 hang power snatch + 1 snatch
*Arms stay straight on snatch pull.
*Please don’t drop bars with less than 25lb plates from overhead
B) EMOM x 10-20 sets:
– 3 touch and go power snatch (95/65, 75/55)
– 3 overhead squats (sub front squats)
– 3 burpees over the barbell
RX+ use 115/75
Fitness
A) E4M x 4 sets:
– 6 deadlifts (building)
– 10-15 DB floor press w/ pause
– 10 standing straight arm banded lat pull-downs
B) E3M x 4-8 sets:
– 200m row
– 12 RKB swings
– 8-12 push-ups (elevated if needed)
Performance
A) E4M x 4 sets:
– 6 deadlifts @ 60 % 1RM or 2 RIR
*Heavier than 9/15
B) E3M x 4-8 sets:
– 250/200m row
– 15 RKB swings (53/35)
– 10-15 perfect push-ups
RX+ use 70/44
Fitness
A) E4M x 3 sets:
– 8/s split stance KB Romanian deadlifts
– 10 dips
– 10/side bent over DB rows
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 12 DB hang power snatch (8/8)
– 8 box step-ups
– 8-12 hanging knee raises
Performance
A) E4M x 3 sets:
– 3.3.3 power clean + push jerk clusters (touch and go)
*Rest 10 sec between each cluster of 3 reps
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 16 DB hang power snatch (8/8 @ 50/35)
– 8 box jump overs (24/20”)
– 12 toes to bar
Fitness
EMOM x 4-7 sets
1: 12/9 or 10/7 cal row
2: 10 plate ground to overhead
3: 8 box step-ups (24/20”)
4: 12 plate hold or prisoner lunges
5: 12/9 push-ups (elevate if needed)
6: rest
*make it tougher and eliminate the rest minute
Performance
EMOM x 4-7 sets
1: 15/12 cal row
2: 12 plate ground to overhead
3: 8 box jump overs (24/20”)
4: 12 plate overhead walking lunges
5: 15/12 push-ups
6: rest
RX+ complete 8 rounds without rest
Fitness & Performance
A) E4M x 4 sets:
– 6-8 BB bench press @60-65% 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) Strength Option
3-4 sets for quality:
– 1 length hand over hand rope sled pull
– 16 alt DB box step-ups
– 10-20 narrow push-ups (elevated if needed)
– 6/s TGUP sit-ups (tough weight)
OR
Conditioning Option
10 rounds for time:
– 10 cal row
– 10 SA DB hang power cleans + push press (5/5 @ 50/35)
– 10 air squats
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) E90S x 10-15 sets:
– 20 single unders or lateral hops
– 6 wallballs
– 4 ring or inverted BB rows
– 1, 2 or 3 burpees
Performance
A) E4M x 4 sets:
– 8 front squats @ 60-65% 1RM
B) E90S x 10-15 sets:
– 20 double unders
– 7 wallballs (20/14)
– 5 ring or inverted BB rows
– 3 burpees
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