Fitness
E4M x 8-12 total sets (4-6 each):
Station 1
– 200m row
– 6 up/down DB devil presses
– 9 DB push press
– 12 prisoner reverse lunges
Station 2
– 200m run
– 6 box step-ups
– 9 lemon squeezes
– 6, 9 or 12 strict pull-ups
Performance
E4M x 8-12 total sets (4-6 each):
Station 1
– 250/200m row
– 6 DB devil presses (35/20s)
– 9 DB push press
– 12 DB reverse lunges
Station 2
– 200m run
– 6 box jump overs (24/20”)
– 9 lemon squeezes
– 9-12 kipping or 9 strict pull-ups
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) E5M x 3-5 sets:
– 400m run or 800m bike
– 10 or 15 RKB swings
– 30 single unders or lateral hops
– 10 dips
Performance
A) E4M x 4 sets:
– 6 deadlifts @ 60 % 1RM or 3 RIR
*Heavier than 9/5
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 20 RKB swings (53/35)
– 40 double unders
– 10 ring dips
RX+ use 70/44 and/or 3-5 bMUs instead of ring dips
Fitness
A) E2.5M x 6 sets
Odd sets:
– 10/s half kneeling DB presses
– 10 KB goblet squats w/ pause
Even Sets:
– 10 bent over BB rows
– 5/s banded pallof press @ 5050 tempo (green or red)
Performance
A) E2.5M x 6 sets
Sets 1&2: 2 x 3 stop clean (low hang, hang, high hang)
Sets 3&4: 2 x 2 stop clean (low hang, hang)
Sets 5&6: 2 x 1 stop clean (low hang
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/s front foot elevated split squats
– 12-16 banded tricep push-downs
– 8-12 supine medball hamstring curls
– 8-12 bent over reverse flys w/ pause
OR
Conditioning Option
E5M x 3-5 sets:
– 500/400m row
– 500/400m ski
– 1000/800m bike
– 400m run
*Pick any two and complete both during each interval
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)
Fitness
B) E3M x 4-8 sets:
– 250/200m row
– 12 wallballs (20/14)
– 8 lemon squeezes
Performance
B) E3M x 4-8 sets:
– 250/200m row
– 12 wallballs (20/14)
– 8 lemon squeezes
Fitness
E3M x 3-4 sets
Station 1:
– 200m row
– 16 RKB swings
Station 2:
– 200m run
– 8-12 push-ups
Station 3:
– 250/200m row
– 12 walking lunges (plate hold at chest if able)
Station 4:
– 200m run
– 8 hanging knee raises
*Goal is 90 sec of work with 90 sec of rest
Performance
E3M x 3-4 sets
Station 1:
– 250/200m row
– 20 RKB swings (53/35)
Station 2:
– 200m run
– 16/12 push-ups
Station 3:
– 250/200m row
– 12 plate overhead walking lunges (45/35)
Station 4:
– 200m run
– 8 toes to bar (RX+ 2-4 bMUs)
*Goal is 90 sec of work with 90 sec of rest
Fitness
A) E2.5M x 6 sets
Odd:
– 8-12 strict BB press
– 10/s SA half kneeling banded high row
Even:
– 8/s box step downs
*Only use a height/weight that doesn’t require pushing off floor
B) E2M x 8-12 sets
Odd: 12/9 cal row + 6 DB hang power clean + push press
Even: 12/9 cal row + 12 air squats
Performance
A) E2.5M x 6 sets
– 1 power clean + 1 split jerk
*Build to a heavy but technically sound set
B) E2M x 8-12 sets
Odd: 15/12 cal row + 5 TnG power clean + push jerk (115/75)
Even: 15/12 cal row + 15 air squats
Fitness
E2M x 3-5 total sets
1: 400m row
2: 8 DB hang power cleans + 8 DB front squats + 8 DB push press + 4 burpees
3: 300 or 400m run
4: 20 single unders + 5 strict pull-ups + 10 box step-ups + 5 strict pull-ups
5: rest
Performance
E2M x 3-5 total sets
1: 500/400m row
2: 8 hang power cleans + 8 front squats + 8 shoulder to overhead + 4 burpees over the barbell (115/75, 95/65)
3: 400m run
4: 30 double unders + 10 pull-ups + 10 box step-ups
5: rest
*Partner on equipment to save space
Fitness
A) E4M x 4 sets:
– 6 deadlifts (building)
– 10-15 DB floor press w/ pause
– 10 standing straight arm banded lat pull-downs
Performance
A) E4M x 4 sets:
– 6 deadlifts @ 60 % 1RM or 3 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10 double KB front squats w/ pause
– 10-15 DB tricep rollback extensions
– 5-10 hanging straight leg raise (sub with bent knee)
– 10 BB drag curls
OR
Conditioning Option
EMOM x 4-5 sets:
1: 15/12, 12/9, or 10/7 cal row or bike
2: 12, 10, or 8 DB SA hang power snatch
3: 12, 10 or 8 DB or prisoner reverse lunges
4: 12, 10 or 8 ambat sit-ups
5: rest
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