Fitness & Performance

A) E2.5M x 8 sets:
– 3 bench press @ 3111 tempo

– 10 tall kneeling banded lat pull-downs

– 5 prone YWY’s (w/ 2.5s or 5s if able)

Fitness

B) 20 min AMRAP:

– 200m run

– 15 air squats

– 12 SA DB hang power clean + jerks (6/side)

– 9 lemon squeezes

Performance

B) 20 min AMRAP:

– 200m run

– 15 air squats

– 12 SA DB hang power clean + jerks (6/side @ 50/35)

– 9 lemon squeezes

reserve a class

Fitness

E5M x 6-10 sets (3-5 each)

Station 1:

– 400m row

– 10 box step-ups

– 10 strict pull-ups in UB sets of 5

Station 2:

– 400m run or 1000/800m bike

– 15 RKB swings

– 10 dips

Performance

E5M x 6-10 sets (3-5 each)

Station 1:

– 500/400m row

– 10 box jump overs (24/20”

– 10 pull-ups

Station 2:

– 400m run or 1000/800m bike

– 20 RKB swings (53/35)

– 10 ring dips

Fitness 

A) E3M x 5 sets:
– 5 BB back or box squats @ 3111 tempo

– 10/side half kneeling SA DB overhead press

– 10 ring rows

B) EMOM x 10-20 sets:

– 2 up/down DB devil cleans (35/20s)

– 4-6 wallballs

– 4 hanging knee raises

Performance

A) E3M x 5 sets:
– 5 back squats @ 3111 tempo

*start conservative and build 

B) EMOM x 10-20 sets:

– 2 DB devil cleans (35/20s)

– 6 wallballs (20/14)

– 4 toes to bar

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB split squats (rear foot elevated or regular)

– 12-16 DB floor press w/ pause

– 2-4 negative pull-ups OR 4-8 strict/weighted pull-ups

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 9 double KB deadlifts

– 9-12 push-ups

– 15 single unders

*Scale push-ups by elevating them if needed

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 9 double KB deadlifts (53/35s)

– 15/12 push-ups

– 21 double unders

*RX+ complete with 70/44s and/or deficit push-ups

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)