Fitness

A) E4M x 3 sets – deadlift

– 10 deadlifts @ moderate weight

– 10 alternating DB renegade rows

– 20 Russian twist w/ plate

Performance

A) E4M x 3 sets – deadlift

Set 1: 10 @ 64-68%

Sets 2&3: 10 @ 62.5%

Fitness & Performance

B) 3 sets for quality:

– 8-12 BB goodmornings @ 2011 tempo (wide or regular stance)

– 1 lap reverse sled drag power rows

– 12-16 alternating reverse lunge w/ double KB overhead hold (sub step-ups)

– 30-60 low ring or floor front leaning rest (FLR)

Fitness

A) E2MOM x 6 sets (3 each, alternating)

Station 1: 8/side single leg DB weighted hip extensions + 30 second flutter kick

Station 2: 8/side half kneeling single arm DB press + 30 second super plank

B) For time:

– 600m run

– 14 DB hang power cleans

– 14 DB goblet hold box step up

– 400m run

– 12 DB hang power cleans

– 12 DB goblet hold box step up

– 200m run

– 10 DB hang power cleans

– 10 DB goblet hold box step up

Performance

A) E2MOM x 6 sets:

– 5 TnG power clean + jerk

*Work on moving the barbell efficiently rep to rep. Build in weight 

B) For time:

– 800m run

– 15 power cleans (115/75)

– 15 box jump overs (24/20”)

– 600m run

– 12 power cleans

– 12 box jump overs

– 400m run

– 9 power cleans

– 9 box jump overs

Fitness

A) AMRAP in 8 minutes:

– 20/15 cal row

– 10 strict pull-ups

Rest 4 minutes

AMRAP in 8 minutes:

– 40 single unders (sub 30 lateral hops)

– 10 wallballs

Rest 4 minutes

AMRAP in 8 minutes:

– 200m run

– 10 burpees

B) 3 sets for quality:

– 10-15 inverted BB row

– 15-20 banded pull-apart 

Performance

A) AMRAP in 8 minutes:

– 20/15 cal row

– 10 chest to bar pull-ups

Rest 4 minutes

AMRAP in 8 minutes:

– 30 double unders

– 10 wallballs (20/14)

Rest 4 minutes

AMRAP in 8 minutes:

– 200m run

– 10 burpees

B) 3 sets for quality:

– 10-15 inverted BB row

– 15-20 banded pull-apart 

Fitness

A) E4M x 4 sets 

– 12 BB bench press

– 12 bent over BB rows @ 2011 tempo

B) E5M x 3-4 sets:

– 400/350m row

– 10-20 RKB swings

– 10-20 push-ups

Performance

A) E4M x 4 sets – bench press

Set 1: 12 @ 60-64%

Sets 2-4: @ 58%

*After every set perform 12 bent over BB rows @ 2011 tempo

B) E5M x 3-4 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 20/15 HR push-ups

Fitness

A) E3M x 4 sets 

– 12 x DB or BB bench press

B) 5 rounds for time:

– 60 single unders 

– 20/15 perfect push-ups

– 10 strict pull-ups

C) 3 sets:

– 8/side bent over rows

– 12 DB lat pull-overs

Performance

A) E3M x 4 sets – bench press

Set 1: 12 @ 64-68%

Sets 2-4: @ 60%

B) 5 rounds for time:

– 50 double unders

– 20/15 perfect push-ups

– 10 strict pull-ups

C) 3 sets:

– 8/side bent over rows

– 12 DB lat pull-overs

Fitness

A) E4M x 3 sets:

– 8/side DB weighted step-ups (knee height)

– 16 elevated alternating psoas banded march

– 8/side wide stance banded twist

B) AMRAP in 12 minutes:

– 6 DB push press

– 8 hanging knee raises / sit-ups

– 12 KB goblet hold reverse lunges

Performance

A) E4M x 3 sets – back squats
Set 1: 12 back squats @ 60-64%

Sets 2&3: 12 back squats @ 58%

B) AMRAP in 12 minutes:

– 4 strict handstand push-ups

– 8 toes to bar

– 12 KB goblet hold reverse lunges (53/35)

Fitness

With a continuous running clock, perform the following for times:
0:00 – 1000/800m row
5:00 – 75 DB push press
10:00 – 30 strict pull-ups
15:00 – 75 goblet squats
20:00 – 75 box jump or step-ups
25:00 – 800m run

Performance

With a continuous running clock, perform the following for times:
0:00 – 1000/800m row
5:00 – 75 shoulder to overhead (115/75 lbs)
10:00 – 12/9 ring muscle-ups or 30 strict pull-ups
15:00 – 75 DB thrusters (35/25 lbs)
20:00 – 75 box jump overs (24″/20″)
25:00 – 800m run