Fitness
E4M x 8-12 total sets (4-6 each)
Station 1:
– 16/12 cal row
– 5 up/down DB devil press
– 10 box step-ups
Station 2:
– 16/12 cal row
– 5-10 strict pull-ups
– 10 lemon squeezes
Performance
E4M x 8-12 total sets (4-6 each)
Station 1:
– 20/16 cal row
– 5 DB devil press (35/25s)
– 10 DB box step-ups
Station 2:
– 20/16 cal row
– 10 pull-ups
– 10 lemon squeezes
Fitness
A) E3M x 4 sets:
10-8-8-8 deadlifts
– 8-12 DB floor press
– 8-12 tall kneeling banded lat pull-down
B) E5M x 3-5 sets:
– 400m row
– 15 RKB swings
– 9 dips
– 12 air squats
Performance
A) E3M x 4 sets:
Set 1: 10 deadlifts (building)
Sets 2-4: 8 deadlifts @ 2-3 RIR
B) E5M x 3-5 sets:
– 500/400m row
– 20 RKB swings (53/35)
– 10 ring dips
– 15 air squats
Fitness
A) E2M x 8 sets:
– 3 back or box squats
After odd sets…
– 16-24 alt DB tall kneeling overhead piston press
After even sets…
– 8-12 tough ring rows
*heavier than last week’s 5s
Performance
A) E2M x 8 sets
Set 1: 3 back squats (building set)
Set 2-6: 3 back squats @ 1-2 RIR
*heavier than last week’s 5s
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 8-12 DB incline press
– 8-12 abwheel roll-outs
– 4-8 strict pull-ups (weighted if able)
OR
Conditioning Option
10 sets:
– 60 sec on / 60 sec rest @ 80-90% (run/row/bike/ski)
Fitness & Performance
A) E4M x 3 sets
– 8-12 BB strict press
– 8-12/side bent over DB row
– 20 sec/side Copenhagen plank
Fitness
B) 3 rounds for time
– 400m row
– 15-12-9 reps of
– 30-24-18 single unders
Performance
B) 3 rounds for time
– 500/400m row
– 21-15-9 reps of
– 42-30-18 double unders
Fitness
A) E3M x 6 sets:
– 5-10 DB or BB bench press
– 5 DB batwing rows w/ 4 sec pause
– 8-12 sandbag hip thrusts off bench w/ pause
B) E60S x 10-20 sets:
– 5 RKB swings
– 3 dips
– 4 air squats
– 3 hanging knee raise
Performance
A) E3M x 6 sets:
– 5 bench press @ 1-2 RIR
– 5 DB batwing rows w/ 4 sec pause
– 8/side shoulder external rotations
B) E60S x 10-20 sets:
– 6 RKB swings
– 3 ring dips
– 6 air squats
– 3 toes to bar
Fitness
A) E2M x 6 sets (3 each)
Odd sets:
– 8-12 DB Z press
– 8 weighted step-ups (R)
Even sets:
– 8-12/side half kneeling band row + reach
– 8 weighted step-ups (L)
B) E5M x 3-5 sets:
– 400m run
– 8 double DB or KB hang power cleans
– 6 up/down + box step-up
Performance
A) E2.5M x 6 sets
Sets 1-2: 5 hang power cleans
Sets 3-4: 4 hang power cleans
Sets 5-6: 3 hang power cleans
*Build to a heavy triple
B) E5M x 3-5 sets:
– 400m run
– 8 hang power cleans (115/75, 95/65)
– 8 burpee box jump overs (24/20”)
Fitness
E3M x 10-14 total sets (5-7 each)
Station 1:
– 200m run
– 12 RKB swings
– 8 box step ups
Station 2:
– 250/200m row
– 8-12 wallballs (20/14)
– 8-12 push-ups
Performance
E3M x 10-14 total sets (5-7 each)
Station 1:
– 200m run
– 16 RKB swings (53/35)
– 8 box jump overs (24/20”)
Station 2:
– 250/200m row
– 12 wallballs (20/14)
– 12/8 push-ups
Fitness
A) E3.5M x 5 sets:
– 5 back or box squats
– 16-24 alt DB tall kneeling overhead piston press
– 8-12 tough ring rows
*heavier than last week’s 5s
B) E5M x 4-5 sets:
– 400m row
– 12 goblet squats
– 8 strict pull-ups
– 8 dips
Performance
A) E3M x 6 sets
Set 1: 5 back squats (building set)
Set 2-6: 5 back squats @ 1-2 RIR
*heavier than last week’s 5s
B) E5M x 4-5 sets:
– 500/400m row
– 15 goblet squats (53/35)
– 12 pull-ups
– 9 ring dips
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