Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 Back squat or box squat wave

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

B) E60S x 10-20 sets:

– 7 RKB swings

– 5 wallballs

– 3 dips

Performance

A) Back squat wave

– 8-6-4-8-6-4

*Second wave heavier than first

B) E60S x 10-20 sets:

– 7 RKB swings

– 5 wallballs (20/14)

– 3 ring dips

Fitness

E90S x 4-6 sets:

1: 15/12 cal row

2: 12 DB thrusters + 6-9 up/downs

3: 200m run 

4: 12 box step-ups +6-9 lemon squeezes

5: rest

Performance

E90S x 4-6 sets:

1: 20/15 cal row

2: 12 thrusters (95/65) + 9 burpees over the barbell

3: 200m run 

4: 9 box jump overs (24/20”) + 12 lemon squeezes

5: rest

Fitness

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

B) E5M x 3-5 sets:

– 400m row

– 15 push-ups

– 12 double KB deadlifts

– 9 ring rows

Performance

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

After even – 10-20 banded face pulls

B) E5M x 3-5 sets:

– 500/400m row

– 20/15 push-ups

– 15 double KB deadlifts (53/35s)

– 10 pull-ups

Fitness

A) E2M x 6 sets:

– 5-5-4-4-3-3 BB push press (building)

After odd – 8-12/side half kneeling band row + reach

After even – 8-12 tough goblet squats

B) 15 min AMRAP:

– 1 DB hang power clean + push jerk

– 3 hanging knee raises

– 5 air squats

– 20 single unders

*Add one power clean + push jerk each round

Performance

A) E2M x 6 sets:

– 3-3-2-2-1-1 push jerk

*Barbell starts from the floor.

*Build to a heavy single.

B) 15 min AMRAP:

– 1 power clean + push jerk (135/95, 115/75, 95/65)

– 3 toes to bar

– 5 air squats

– 20 double unders

*Add one power clean + push jerk each round

Fitness & Performance

C) 3 rounds for time:

– 6/side TGUP sit-ups (heavy)

– 20-30 sec side plank/side

Fitness

A) E2.5M x 6 sets

– 7-5-3-7-5-3 deadlift wave

After odd sets – 6/side DB curl to press

After even sets – 12-18 L-seated leg lift-overs

*Second wave should be heavier than first

Performance

A) E2.5M x 6 sets:

– 7-5-3-7-5-3 deadlift wave

*Second wave should be heavier than first

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 slide hamstring curls (slow out, fast in)

– 12-16 DB floor press (heavy)

– 16-20 KB gorilla rows

– 1 lap reverse sled drag (heavy)

OR

Conditioning Option

For time:

– 800m run

– 20 hang power cleans

– 40 air squats

– 500/400m row

– 40 air squats

– 20 hang power cleans

– 800m run

*Hang power cleans are either w/ BB @ 115/75, 95/65 or with double DBs

Fitness

A) E2M x 8 sets

Odd: 

– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups

Even: 

– 8/side box step-ups (weighted if able)

*Stay vertical on bar pull-ups with knees bent or straight

B) E5M x 3-5 sets:          

– 400m run

– 15-20 unbroken RKB swings

– 25 single unders

*Scale to 300m if needed on run

Performance

A) E2M x 8 sets:

Sets 1-4: 1 floating snatch 

Sets 5-8: 1 snatch

*Receive in full squat if able.

B) E5M x 3-5 sets:

– 400m run

– 25 unbroken RKB swings (53/35)

– 25 double unders

Fitness & Performance

A) E4MOM x 4 sets:

– 8/side front foot elevated split squats

– 8-12 BB strict overhead press

– 8-12 tough ring rows w/ pause

Fitness

B) E90S x 10-15 sets:

– 3 up/down DB devil press

– 6 reverse lunges (0, 1 or 2 DBs)

– 3-6 dips

– 6 lemon squeezes

Performance

B) E90S x 10-15 sets:

– 3 DB devil press (35/20s)

– 6 DB reverse lunges

– 3-6 ring dips

– 6 lemon squeezes

Fitness

EMOM x 5-8 sets:

1: 200/160m row

2: 12 SA DB hang power clean + push press

3: 200m run 

4: 12 wallballs

5: 36 double unders

6: rest

Performance

EMOM x 5-8 sets:

1: 250/200m row

2: 12 SA DB hang power clean + push press

3: 200m run 

4: 16 wallballs (20/14)

5: 36 double unders

6: rest

*RX+ complete with 16 HPCPP, 20 WBs, 48 DUs