Fitness & Performance
A) E4M x 4 sets:
– 8/side SL wall assisted KB Romanian deadlifts
– 8-12 DB incline press @ 3011 tempo
– 8-12 tough ring rows
*Scale RDLs w/ foot on floor
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 8/side wide stance banded snap-backs
– 8-12/side lean away DB lateral raises
– 8-12 BB drag curls
OR
Conditioning Option
Hyrox Prep
10 rounds for time:
– 250m row, then:
Odd: 6 burpee broad jumps
Even: 12 sandbag lunges
R30S
Fitness
E4M 2-3 total sets
Station 1:
– 200m row
– 9 DB hang power cleans
– 12 reverse lunges
– 24 single unders
Station 2:
– 200m run
– 9 DB front/goblet squats
– 12 push-ups
– 9 lemon squeezes
Station 3:
– 200m row
– 12 DB deadlifts
– 6-9 strict pull-ups
– 24 single unders
Station 4:
– 200m run
– 9-12 dips
– 6 up/downs
– 9 lemon squeezes
Performance
E4M 2-3 total sets
Station 1:
– 250/200m row
– 9 DB/KB hang power cleans (35/20s)
– 12 reverse lunges
– 24 double unders
Station 2:
– 200m run
– 9 DB/KB front squats
– 15/12 push-ups
– 9 lemon squeezes
Station 3:
– 250/200m row
– 12 DB/KB deadlifts
– 9 pull-ups
– 24 double unders
Station 4:
– 200m run
– 9-12 ring dips
– 9 up/downs
– 9 lemon squeezes
*RX+ use 50/35s
*Share equipment and space if able.
Fitness
A) E2M x 8 sets
Odd:
– 6/side box toe drag step downs
*No pushing off ground. Add weight if able
Even:
– 8-12 L-seated DB overhead press
– 16 alt. KB gorilla rows
B) E5M x 3-5 sets:
– 400m run
– 5 UB DB hang squat clean thrusters
*Pick a weight that is tough but UB. Keep the same pace on the runs
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause clean + 1 clean
Sets 5-8: 1 clean
*Receive in a full squat if able
B) E5M x 3-5 sets:
– 400m run
– 5 UB squat clean thrusters
*Pick a weight that is tough but UB. Keep the same pace on the runs
Fitness & Performance
A) E3M x 6 sets:
– 4 bench press @ 3111 tempo
– 10 tall kneeling banded lat pull-downs
– 5 prone YWY’s (w/ 2.5s or 5s if able)
Fitness
B) E90S x 10-15 sets:
– 6 DB hang power snatches
– 4 hanging knee raises
– 2 box step-ups
– 4 ring rows
– 6 wallballs
Performance
B) E90S x 10-15 sets:
– 6 DB hang power snatches (50/35)
– 4 toes to bar
– 2 box jump overs (24/20”)
– 4 ring rows
– 6 wallballs (20/14)
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict press
– 8-12/side SA DB bent over row
Even sets:
– 8-12 heel elevated goblet squats w/ pause
– 8/side wide stance banded pallof press
B) 5 rounds for time:
– 200 or 400m bike
– 10 DB push press
– 10 RKB swings
– 5 up/downs
R60S
Performance
A) E2M x 8 sets
Set 1-2: 2 pause split jerks
Sets 3-4: 2 split jerks
Sets 5-8: 1 split jerk
*Pauses happen on dip AND catch
B) 5 rounds for time:
– 250/200 or 500/400m bike
– 10 shoulder to overhead (115/75, 95/65, 75/55)
– 15 RKB swings (53/35)
– 5 burpees over the barbell
R60S
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 8-12/side seated SA DB overhead press
– 8-12 DB lat pull-overs
Fitness
B) 20 min AMRAP:
– 12 cal row
– 2 hanging knee raises
– 2 box step-ups
– 2 DB/KB push press
*Add 2 reps to each movement except row each round
Performance
B) 20 min AMRAP:
– 12 cal row
– 2 toes to bar
– 2 box step-ups (20/16”)
– 2 DB/KB push press (35/20s)
*Add 2 reps to each movement except row each round
*RX+ complete with HSPUs instead of push press
Fitness
E4M 3-4 total sets
Station 1:
– 200m row
– 12 alt. DB hang power snatches
– 9 air squats
– 24 single unders
Station 2:
– 200m run
– 12 push-ups
– 9 double KB deadlifts
– 9 lemon squeezes or abmat sit-ups
Station 3:
– 200m row
– 12 wallballs
– 9 ring rows
– 24 single unders
Station 4:
– 200m run
– 12 RKB swings
– 12 reverse lunges
– 9 lemon squeezes or abmat sit-ups
Performance
E4M 3-4 total sets
Station 1:
– 250/200m row
– 12 alt. DB hang power snatches (50/35)
– 12 air squats
– 24 double unders
Station 2:
– 200m run
– 15/12 push-ups
– 12 double KB deadlifts (53/35s)
– 9 lemon squeezes
Station 3:
– 250/200m row
– 15 wallballs (20/14)
– 9 ring rows
– 24 double unders
Station 4:
– 200m run
– 15 RKB swings (53/35)
– 12 reverse lunges
– 9 lemon squeezes
*Partner on equipment if able
Fitness
A) E2M x 8 sets
Odd:
– 6/side box toe drag step downs
*No pushing off ground. Add weight if able
Even:
– 8-12 L-seated DB overhead press
– 16 alt. KB gorilla rows
B) E90S X 10-15:
– 3 DB hang power cleans
– 4 DB front squats
– 3-5 strict pull-ups
– 4 box step-ups
Performance
A) E2M x 8 sets
Sets 1-2: 1 hang clean + 1 front squat + 1 clean
Sets 3-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive in a full squat if able
B) E90S X 10-15:
– 3 power cleans (115/75, 95/65)
– 4 front squats
– 5 pull-ups
– 4 box jump overs (24/20”)
RX+ complete with 135/95 and CTB pull-ups or 2 bMUs
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