Fitness & Performance
A) E4M x 4 sets:
– 8/side KB wall assisted Romanian deadlift
– 8-16 DB incline press w/ pause
– 4-8 strict or 2-4 negative pull-ups
Fitness
B) 5 rounds for time:
– 200m row
– 12 alt. DB hang power snatches
– 9 strict pull-ups
– 6 dips
R60S
Performance
B) 5 rounds for time:
– 250/200m row
– 12 alt. DB hang power snatches (50/35)
– 10 pull-ups
– 8 ring dips
R60S
Fitness
E10M x 4-5 sets:
– 400m run
– 6 up/down DB devil press
– 16 DB or prisoner walking lunges
– 500/400m row
– 18 RKB swings
– 24 single unders
*Switch the order around ever set
Performance
E10M x 4-5 sets:
– 400m run
– 8 DB devil press (35/25s)
– 16 DB walking/reverse lunges
– 500/400m row
– 24 RKB swings (53/35)
– 32 double unders
*Switch the order around ever set
Fitness
A) E2M x 10 sets:
– 3 BB or 6 tempo dKB front squats
After odd sets:
– 10 DB curl to press
After even sets:
– 5/side half kneeling pallof presses
*If using KBs for FS, add 3211 tempo
B) E90S x 10-15 sets:
– 6 wallballs
– 6 DB hang power clean + jerk (3/s)
– 4 hanging knee raises
– 2 up/down + box step-up (1/side)
Performance
A) E2M x 10 sets:
Set 1: 2 front squats squats (building set)
Set 2-10: 2 front squats @ 1 RIR
*heavier than 10/27
B) E90S x 10-15 sets:
– 8 wallballs (20/14)
– 6 DB hang power clean + jerk (3/s @ 50/35)
– 4 toes to bar
– 2 burpee + box jump overs (24/20”)
A) E2M x 6 sets
– 5-4-3-3-2-2 push press
After even sets:
– 10 banded face pulls
After odd sets:
– 5/side single leg hip extension w/ 3 sec pause (off bench)
B) E2M x 8-12 sets:
Odd: 12/9 cal row + 9 DB push press
Even: 12/9 cal row + 6 up/downs + 3 strict pull-ups
Performance
A) E2M x 6 sets
– 5-4-3-3-2-2 push press
*Build to a tough set of 2
B) E2M x 8-12 sets:
Odd: 15/12 cal row + 9 shoulder to overhead
Even: 15/12 cal row + 6 burpee pull-ups
RX+ perform 3 double burpee bar MUs (2 burpee + 1 bMU)
Fitness
E8M x 6 sets:
Station 1:
– 600m run
– 12 DB deadlifts (115/75, 95/65)
– 10 DB hang power cleans
– 8 up/downs
Station 2:
– 600m row
– 12 pull-ups
– 10 weighted or prisoner reverse lunges
– 8 box step-ups
Performance
E8M x 6 sets:
Station 1:
– 600m run
– 15 deadlifts (115/75, 95/65)
– 12 hang power cleans
– 9 burpees over the barbell
Station 2:
– 750/600m row
– 15 pull-ups
– 12 double KB/DB front rack reverse lunges (35/25s, 25/18s)
– 9 box jump overs (24/20”)
Fitness & Performance
A) E4M x 4 sets:
– 8/side split squats (regular or rear foot elevated)
– 4 DB batwing rows (5 sec pause)
– 8-16 tough push-ups
*Tough is relative to fitness level. Use a deficit or add elevation.
B) Strength Option
3-4 sets for quality:
– 8-12 BB good mornings
– 8-12 DB lat pull-overs
– 1 lap farmers carry
– 8-12 KB skullcrushers
OR
Conditioning Option
20 min AMRAP:
– 250/200m row
– 12 wallballs
– 200m run
– 6 up/downs
Fitness & Performance
E10M x 4-5 sets:
– 400m run
– 5 wall walks
– 10 weighted box step-overs (53/35 KB)
– 500/400m row
– 20 abmat sit-ups
– 40 double unders
*switch order every round
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB wall assisted Romanian deadlift
– 8-16 DB incline press w/ pause
– 4-8 strict or 2-4 negative pull-ups
Fitness
B) 5 rounds for time:
– 200m run
– 12 RKB swings (heavy)
– 10 push-ups
– 8 box step overs
R60S
Performance
B) 5 rounds for time:
– 200m run
– 15 RKB swings (heavy)
– 12 push-ups or 6 HSPUs
– 9 box jump overs (24/20”)
R60S
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