Fitness
E8M x 4-6 sets:
– 400m run
– 12 SA DB hang power cleans
– 8 strict pull-ups
– 12 box step-ups
– 12/8 push-ups
Performance
E8M x 4-6 sets:
– 400m run
– 16 SA DB hang power cleans (50/35)
– 8 pull-ups
– 12 box jump overs (24/20”)
– 16/12 push-ups
RX+ complete with 4 bMUS and or 8-12 HSPUs.
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8/side DB/KB front foot elevated split squats
Even:
– 16-20 alt. DB renegade rows
– 16-20 banded tricep push-downs
B) EMOM x 10-20 sets:
– 4 alt. DB snatch
– 4 hanging knee raise
– 2 burpees
Performance
A) E2M x 8 sets
– 1 snatch
*Receive as low as you’re able to with a focus on bar path.
B) EMOM x 10-20 sets:
– 3 power snatch (95/65, 75/55)
– 4 toes to bar
– 3 burpees over the barbell
RX+ complete with squat snatches
Fitness & Performance
A) E4M x 4 sets:
– 10-15 DB incline bench press @ 3111 temp (1-2 RIR)
– 10-15 bent over BB rows w/ pause
– 10/side shoulder external rotations
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 6-12 dips or push-ups
Even: 12/9 cal row + 6-12 wallballs
Performance
B) E2M x 8-12 sets
Odd: 12/9 cal row + 6-12 ring dips
Even: 12/9 cal row + 12 wallballs (20/14)
RX+ complete w/ 15/12 cal row
Fitness
10 rounds for time w/ a partner:
– 12/9 cal row
– 10 DB/KB thrusters
– 8 box step-ups
– 10 strict pull-ups
– 12 RKB swings
Performance
10 rounds for time w/ a partner:
– 15/12 cal row
– 12 DB/KB thrusters (35/25s)
– 9 box jump overs (24/20”)
– 12 pull-ups
– 15 RKB swings (53/35)
Fitness
A) E2M x 6 sets:
– 5-4-3-3-3 push press
*Add until you reach a tough set of 4 reps
After odd sets – 12-16 L-seated leg lift-overs
After even sets – 8-12 ring rows
Performance
A) E2M x 6 sets:
– 5-4-3-3-3 push press
*Add until you reach a tough set of 4 reps
B) Strength Option
3-4 sets for quality:
– 8-16 dips (weighted if able)
– 20 alt DB weighted lunges
– 8-16 BB drag curls
– 8 wide stance chaos pallof presses @ 1212 tempo
OR
Conditioning option
– 20, 25 or 30 min of conversational pace (Zone 2) conditioning – run, row, bike, or ski
– E5M complete:
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB b-stance Romanian deadlifts
– 8-16 dips (weighted if able)
– 8-12/side DB bent over rows
Fitness
B) E6M x 3-5 sets:
– 500m row
– 16 RKB swings
– 12 walking lunges
– 8 hanging knee raises
Performance
B) E6M x 3-5 sets:
– 500m row
– 20 RKB swings (53/35)
– 16 walking lunges
– 12 toes to bar
Fitness
A) E4M x 4 sets:
– 8 back or box squats
– 8-12 DB Z-presses
– 4/side SA ring rows w/ 4 sec pause at top
B) EMOM x 10-20 sets:
– 4 wallballs
– 4 push-ups
– 4 box step-ups
Performance
A) E4M x 4 sets:
Set 1: 8 back squats (stay lighter)
Set 2: 8 back squats @ 2-3 RIR
*Use set 1 as a building set into sets 2-4. Go by feel to predict the best weight to get you to 2-3 RIR for sets 2-4.
B) EMOM x 10-20 sets:
– 5 wallballs (20/14)
– 4 push-ups
– 3 box jump overs
Fitness
A) E4M x 4 sets:
– 8 back or box squats
– 8-12 DB Z-presses
– 4/side SA ring rows w/ 4 sec pause at top
B) EMOM x 10-20 sets:
– 4 wallballs
– 4 push-ups
– 4 box step-ups
Performance
A) E4M x 4 sets:
Set 1: 8 back squats (stay lighter)
Set 2: 8 back squats @ 2-3 RIR
*Use set 1 as a building set into sets 2-4. Go by feel to predict the best weight to get you to 2-3 RIR for sets 2-4.
B) EMOM x 10-20 sets:
– 5 wallballs (20/14)
– 4 push-ups
– 3 box jump overs
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