Fitness
A) EMOM x 10 min (5 sets each)
Station 1: 8 snatch grip hover Romanian deadlifts
Station 2: 8 DB bench press
B) E3M x 4-7 sets:
– 12/9 or 10/7 cal row
– 8 hanging knee raise
– 4 DB devil presses
PerformanceA) EMOM x 10 sets
– 1 pa
use snatch
*Go by feel. Build to a heavy but sharp single.
B) E3M x 4-7 sets:
– 12/9 cal row
– 8 toes to bar
– 4 DB devil presses (35/25s)
RX+ row 15/12 calories and use 50/35s.
Fitness
A) E3MOM x 4 sets
– 10-8-6-4 back squats
– 12 alternating banded psoas marches
B) 12 min AMRAP:
– 3 strict
– 6 push-ups
– 9 medall squats
Performance
A) E3M x 4 sets – back squat
Set 1: 1 @ 92-96%
Sets 2-4: 3 @ 86%
B) 12 min AMRAP:
– 3 weighted pull-ups 35/25 (sub w/ unweighted pull-ups)
– 6 push-ups on DBs
– 9 goblet squats
Fitness
A) E3M x 4 sets – deadlift
– 5 deadlifts @ 3011 tempo (moderate to heavy)
– 6/side single leg glute bridges w/ pause
– 7 ring reverse flys
Performance
A) E3M x 4 sets – deadlift
Set 1: 1 @ 92%
Sets 2-4: 3 @ 82%
Fitness & Performance
B) 3 sets for quality:
– 1 length sandbag hug walk + 3 squats per line
– 10-15 DB lat pull-overs
– 1 lap waiters carry w/ contralateral KB front rack hold
– max effort diamond push-ups @ 1111 tempo
Fitness
TBA
Performance
TBA
Fitness
A) E3MOM x 4 sets
– 10-8-6-4 back squats
– 8/side side plank + DB powell raise
Performance
A) E3M x 4 sets – back squat
Set 1: 1 @ 92%
Sets 2-4: 3 @ 82%
Fitness & Performance
B) 3 sets for quality:
– 1 length AHAP double KB front rack walk w/ 3 squats per line
– 1 length bent over hand over hand sled pull
– 3/side alternating atlas stone ground to shoulder
– 6/side TGUP sit-ups
Fitness
E90S x 4-5 sets
1: 200m run
2: 15 DB push press
3: 20 wallballs
4: 25 medball sit-ups
5: 30 RKB swings
6: rest
Performance
E90S x 4-5 sets
1: 200m run
2: 15 shoulder to overhead (95/65)
3: 20 toes to bar
4: 25 wallballs (20/14)
5: 30 RKB swings (53/35)
6: rest
RX+ use 115/75 BB, 70/44 KB
Fitness
A) E2MOM x 4 sets each
Station 1: 10 double KB front rack squats + 6 body saws
Station 2: 10 double DB RDLs + 10-20 second high knee/L hang
B) 3 rounds for time:
– 400m row
– 15-12-9 DB hang squat cleans
– 15-12-9 push-ups
Performance
A) E2MOM x 4 sets:
– 1 clean pull to below knee + clean pull to above knee + clean
*work from 60-75%
+
E2MOM x 4 sets:
– 1 clean @ 80, 85, 90, 90+%
B) 3 rounds for time:
– 500/400m row
– 15-12-9 squat cleans (135/95)
– 15-12-9 ring dips
Fitness
A) E3M x 4 sets:
– 8-6-8-6 bench press (wave loading)
– 8 alternating archer ring rows w/ pause
B) AMRAP in 12 minutes:
– 6 strict pull-ups
– 8 alternating DB snatches
– 10 single arm DB push presses (left)
– 10 single arm DB push presses (right)
Performance
A) E3M x 4 sets – bench press
Set 1: 1 @ 92%
Sets 2-4: 3 @ 82%
*After every set perform 3 weighted pull-ups AHAP.
B) AMRAP in 12 minutes:
– 6 strict pull-ups
– 8 alternating DB snatches (50/35)
– 10 single arm DB push presses (left)
– 10 single arm DB push presses (right)