Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12/side lean away DB delt raises
– 8/side banded pallof press
B) E5M x 3-5 sets:
– 400m run
– 12 plate ground to overhead
– 10 plate or prisoner lunges
– 8 hanging knee raises
Performance
A) E4M x 4 sets:
– 8 deadlifts @ RPE 5-6
B) E5M x 3-5 sets:
– 400m run
– 12 plate ground to overhead (45/35)
– 10 overhead plate lunges
– 8 toes to bar
Fitness
A) E2M x 8 sets
Odd:
– 8/side front foot elevated split squats (knee over toe focus)
Even:
– 16 alt DB incline presses
– 16 alt KB chest supported row
Performance
A) E2M x 8 sets
– 1 clean from the floor
*Receive in full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length seated hand over hand vertical sled pull
– 10-20 band or cable tricep push-downs
– 10 tough goblet squats w/ pause
– 5/side half kneeling pallof press (outside knee up) @ 3030 tempo
OR
Conditioning Option
9 rounds for time:
– 12 cal row/bike/ski
– 9 goblet squats (53/35)
– 9-12 push-ups
– 6 box jump overs or step-ups
A) E4M x 4 sets:
– 8 bench press @ RPE 8-9
– 8-12 banded straight arm lat pull-downs
– 8-12 bent over reverse flys w/ pause
*Heavier than your last set of 8 bench press
Fitness
B) E5M x 3-5 sets:
– 400m row
– 5 DB devil cleans
– 10 DB push press
– 5-10 strict pull-ups
Performance
B) E5M x 3-5 sets:
– 500/400m row
– 6 DB devil cleans (35/20s)
– 12 DB push press
– 6-12 strict or 15 kipping pull-ups
Fitness & Performance
A) 30 min AMRAP:
– 400m run
– 20 walking lunges
– 15 RKB swings (53/35)
– 400m run
– 10 lemon squeezes
– 20 sec plank (top of push-up position)
*Goal for this is a sustainable pace for the entire 30 minutes.
*Sub 1000/800m bike if needed
B) 3 sets:
– 10/side KB suitcase high steps
– 10 prone YWYs (2.5/hand or unweighted w/ thumbs up)
– 20 alt. L-seated leg lift-overs
A) E4M x 5 sets:
– 6 front squats
– 8-12 DB floor press w/ pause
– 8-12/side half kneeling banded row (90 degrees)
B) E3M x 5-8 sets:
– 200m row
– 9-12 wallballs
– 21 single unders
Performance
A) E4M x 5 sets:
– 6 front squats
*5-10% heavier than your last set of 8s
B) E3M x 5-8 sets:
– 250/200m row
– 12 wallballs (20/14)
– 21 double unders
RX+ complete with 15 wallballs
Fitness
A) E2.5M x 6 sets:
– 8-12/side half kneeling landmine presses
– 12 alternating DB goblet hold weighted step-ups
– 20 sec top of ring row hold
B) EMOM x 10-20 sets:
– 3 DB hang power clean + push press
– 3 hanging knee raises
– 3 burpees
Performance
A) E2.5M x 6 sets:
– 1.1.1 TnG power clean + push jerk clusters
R10S between doubles
B) EMOM x 10-20 sets:
– 1 power clean + push jerk at heaviest set from A
– 4 toes to bar
– 3 burpees over the barbell
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12/side lean away DB delt raises
– 8/side banded pallof press
Performance
A) E4M x 4 sets:
– 8 deadlifts @ RPE 5-6
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled pull
– 10 banded Spanish squats (add weight if able)
– 10-20 DB tricep rollback extensions
– 10 BB drag curls
OR
Conditioning Option
6 rounds for time:
– 250/200m row
– 10 dips
– 15 air squats
– 250/200m row
– 10 alt. DB hang power snatch
– 10 lemon squeezes
Fitness
E10M x 3-5 sets:
– 400m row
– 12 plate ground to overhead
– 12 walking lunges w/ or w/o plate
– 400m run
– 12 ring rows
– 32 single unders
Performance
E10M x 3-5 sets:
– 500/400m row
– 12 plate ground to overhead (45/35)
– 12 overhead walking lunges w/ plate
– 400m run
– 12 ring rows
– 32 double unders
Get Started
