Fitness
6 rounds for time with a partner:
– 16/12 cal row
– 14 wallballs
– 12 RKB swings
+
R5M
+
4 rounds for time with a partner:
– 200m run
– 14 alternating DB snatch
– 12 box step overs
*Partners alternate each movement
Performance
6 rounds for time with a partner:
– 20/16 cal row
– 20 wallballs (20/14)
– 20 RKB swings (53/35)
+
R5M
+
4 rounds for time with a partner:
– 200m run
– 20 alternating DB snatch (53/35)
– 20 box jump overs (20/14)
*Partners alternate each movement
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 16 alternating DB incline presses
– 8-12 banded Spanish squats
Even sets:
– 8-12 incline chest supported KB row w/ pause
– 8-12 medball hamstring curls
Performance
A) E2M x 8 sets…
Sets 1-4: 2 snatches
Sets 5-8: 1 snatch
*Receive in squat if able
B) Strength Option
3-4 sets for quality:
– 12-16 DB bench press w/ pause
– 8-12 standing straight arm banded lat pull-down
– 8-12 BB good mornings
– 12-16 iso hold top down seated DB lateral delt flys
OR
Conditioning Option
10 minute capacity test:
– accumulate as many meters as possible on rower, bike or ski erg
Fitness
A) E2.5M x 6 sets:
– 5 dKB or BB front squats @ 32X1 tempo
After odd sets:
– 12-16 alternating KB gorilla rows
After even sets:
– 12-16 double banded OH tricep extensions
*Heavier than 3/22
B) 5 rounds for time:
– 200m run
– 15-12-9-6-3 double KB front squats
– 30 single unders
Performance
A) E2.5M x 6 sets:
– 1 front squats w/ 32X1 tempo @ 65-75% + 2 regular front squats
*Heavier than 3/22
B) 5 rounds for time:
– 200m run
– 15-12-9-6-3 front squats (115/75, 96/65)
– 30 double unders
*BB starts from the floor
*RX+ use 135/95
Fitness
A) E2M x 8 sets
Even sets:
– 8-12 strict BB press
– 8-12 single leg DB hip thrusts R
Odd sets:
– 8-12 bent over double KB/DB row
– 8-12 single leg DB hip thrusts L
B) EMOM x 4-7 sets:
– 12/9 cal row (scale to 10/7)
– 9 DB push-press
– 6 strict pull-ups
*Scale to 10/7-8-6 if needed
Performance
A) E2M x 8 sets
Sets 1-4: 2 split jerks
Sets 5-8: 1 split jerk
*Heavier than 3/21
B) EMOM x 4-7 sets:
– 15/12 cal row
– 9 shoulder to overhead (95/65, 75/55)
– 6 pull-ups
RX+: 115/75 and/or CTB pull-ups
Fitness
E4M x 8 sets (4 each, alternating)
Station 1:
– 300m run
– 12 SA DD hang power cleans (4/4/4/4)
– 4-8 box step overs
Station 2:
– 300m row
– 12 goblet hold or bodyweight reverse lunges
– 8-12 dips
*Scale with 200m rows or runs if needed.
Performance
E4M x 8 sets (4 each, alternating)
Station 1:
– 300m run
– 12 SA DB hang power cleans (4/4/4/4 @ 50/35)
– 4-8 box jump overs (24/20”)
Station 2:
– 375/300m row
– 12 goblet hold reverse lunges
– 8-12 ring dips
Fitness
A) E3M x 6 sets:
– 6-4-2-6-4-2 box squats
After even: 12-16/side alternating DB bench press
After odd: 8-12 tall kneeling banded lat pull-downs
*heavier than 3/10
B) E90S x 10-15 sets:
– 20 double unders
– 5 DB thrusters (95/65)
– 4 hanging knee raises
– 3 up/downs
Performance
A) E3M x 6 sets:
– 6-4-2-5-3-1 back squats
*heavier than 3/18
B) E90S x 10-15 sets:
– 20 double unders
– 5 thrusters (95/65)
– 4 toes to bar
– 3 burpees over the barbell
RX+ use 115/75 and/or 5-5-5 rep scheme.
Fitness
E2M x 3-4 sets
Station 1: 15-20 cal row
Station 2: 8 DB hang squat cleans + 7 strict pull-ups + 6-10 push-ups
Station 3: 200m run
Station 4: 8 DB push press + 8 DB/unweighted box step overs + 8 lemon squeezes
Station 5: rest
DB box step overs performed with 1 DB if able
Performance
E2M x 3-4 sets
Station 1: 30/24 cal row
Station 2: 8 DB hang squat cleans + 8 pull-ups + 8-12 push-ups
Station 3: 200m run
Station 4: 8 DB push press + 8 DB box step overs (20/16”) + 8 lemon squeezes
Station 5: rest
RX: 35/25s, RX+: 50/35s
DB box step overs performed with 1 DB
Fitness
A) E3M x 5 sets
– 8 deadlifts
– 8-16 DB floor press w/ pause
– 8-12 straight arm banded lat pull-down
Performance
A) E3M x 5 sets
Deadlift
Set 1: 8 @ 45%
Set 2: 8 @ 55%
Sets 3-5: 8 @ 60-65%
*These are not TnG. Lower and reset every rep.
B) Strength Option
3-4 sets for quality:
– 8-12 close grip bench press @ 55-65+%*
– 8/side DB RFE or regular split squats*
– 8-12 DB lat pull-overs
– 8-12 bent over reverse flys w/ pause
*CGBP & SS heavier than 3/11.
OR
Conditioning Option
7 sets:
– 30/30s row/bike/ski
5 sets
– 60/60s
3 sets:
– 90/90s
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