Fitness

A) E2.5M x 6 sets:

– 8-12 double KB deadlifts (tough)

– 8-12 tall kneeling band pull-downs

Performance

A) E2.5M x 6 sets:

– 3 deadlifts @ 80-85%

– 8-12 tall kneeling band pull-downs

Fitness & Performance

B) 3 sets for quality:

– 8-12/side split squats (regular, front foot, or rear foot elevated

– 8-12 ring dips (banded, unweighted, or added weight)

– 8-12 hanging knee raises (add weight if able)

– 60 sec floor FLR

Fitness & Performance

A) E2M x 6 sets:

– 3 push press

– 8 chest supported incline double DB/KB rows

*start at last week’s heaviest set of 4 on push press. 

Fitness

B) 12 minute AMRAP:

– 2 alternating DB snatch (1/side)

– 2 single arm DB push press (1/side)

– 20 single unders

*Add 2 reps of DB snatch and push press each round

Performance

B) 12 minute AMRAP:

– 1 power snatch (95/65, 75/55)

– 1 push press

– 20 double unders

*Add 1 rep of PS and PP each round

Fitness & Performance

2 sets total:

3 min AMRAP

– 400m run, in remaining time:

• Burpee pull-ups

R1.5M

3 min AMRAP

– 500/400m row, in remaining time:

• HR push-ups

R1.5M

3 min AMRAP

– 5 wallballs

– 5 RKB swings (53/35)

– 5 ring rows

R1.5M

3 min AMRAP

– 400m run, in remaining time:

• Box jump + step down (24/20”)

R1.5M

3 min AMRAP

– 500/400m row, in remaining time:

• Goblet hold reverse lunges

R1.5M

Fitness

A) E2.5M x 5 sets:

– 4-8 bench press

– 8-16 banded face pulls

B) E6M x 3-4 sets:

– 400m run

– 8 DB hang power cleans

– 40 single unders

– 12 hanging knee raises or lemon squeezes

*Scale to 300m if needed 

Performance

A) E2.5M x 5 sets:

– 1 RIR bench press @ 80-85%

– 8-16 banded face pulls

B) E6M x 3-4 sets:

– 400m run

– 8 power cleans

– 40 double unders

– 12 toes to bar

*Make PC work heavy enough for a challenge but light enough to keep UB.

Fitness

A) E2.5M x 6 sets:

– 6 back squats 

– Odd sets: 8-12 seated DB overhead press

– Even sets: 8-12 ring rows

B) 5 rounds for time:

– 12/9 cal row

– 8 devil presses

R60S

Performance

A) E2.5M x 6 sets:

– 3 back squats @ 80-85%

B) 5 rounds for time:

– 16/12 cal row

– 8 devil presses (35/25s)

R60S

*Keep power output on rower consistent for each round.

Fitness
A) EMOM x 5 sets
1: 8-12 seated DB Arnold presses
2: 8-12 BB glute bridges
3: 8-12 bent over reverse flys

Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 65-85%
+
E2MOM x 5 sets:
– 80-95+%

Fitness & Performance
B) 3 sets for quality:
– 10-15 BB good mornings (moderate weight)
– 5/side TGUP sit-ups (heavy)
– 10-15 banded sissy squats

C) 3 sets for quality:
– DB 21 gun salute
– 21 tricep band push-downs

Fitness

A) E2.5M x 6 sets:

– 4 deadlifts @ (heavier than last week’s 5s)

– 8-10 L-seated band rows

B) 3 rounds for time:

– 400m run

– 15-12-9 hanging knee raises

– 30-20-10 walking lunges

Performance

A) E2.5M x 6 sets:

– 4 deadlifts @ 75-80%

– 8-10 L-seated band rows

B) 3 rounds for time:

– 400m run

– 15-10-5 toes to bar

– 30-20-10 DB walking lunges (35/25s)

*RX+ use 53/35