Month: July 2020

Fitness

A) E2.5M x 5 sets:

– 8-16 bench press

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-15 minutes:

– 3 DB squat clean to thruster

– 6 DB box step ups (3/side)

– 9 sit-ups

 

Performance

A) E2.5M x 5 sets:

– 2 RIR bench press @ 70%

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-15 minutes:

– 1 squat clean to thruster

– 3 box jumps + step down (24/20”)

– 5 toes to bar

*Pick a weight on the thruster that is heavy without compromising form. 

 

Fitness & Performance

8 min AMRAP

– 12/9 cal row

– 9 RKB swings

– 6 strict pull-ups

R4M

8 min AMRAP

– 800m run, then in remaining time

• 8 alternating DB snatches (50/35)
• 8 ring dips

R4M 

8 min AMRAP

– 12/9 cal row

– 9 lemon squeezes

– 6 burpees

 

Fitness

A) E2.5M x 5 sets:

– 2 RIR bench press @ 70%

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-12 minutes:

– 3 DB squat clean to thruster

– 6 DB box step ups (3/side)

– 9 sit-ups

 

Performance

A) E2.5M x 5 sets:

– 2 RIR bench press @ 70%

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-12 minutes:

– 1 squat clean to thruster

– 3 box jumps + step down (24/20”)

– 5 toes to bar

*Pick a weight on the thruster that is heavy without compromising form.