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:
R1.5M
3 min AMRAP
– 500/400m row, in remaining time:
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:
R1.5M
3 min AMRAP
– 500/400m row, in remaining time:
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
Fitness & Performance
A) E2MOM x 5 sets:
– 4 push press
– 8 incline chest supported DB/KB rows
*Start at weight from last week’s heaviest set of 5s and either stay or build
Fitness
B) 12 min AMRAP:
– 200m row
– 16 single arm DB push press (8/arm)
– 12 DB box step ups (knee height)
Performance
B) 12 min AMRAP:
– 250/200m row
– 16 single arm DB push press (8/arm w/ 35/25)
– 12 DB box step overs (knee height)
*RX+ use 50/35