Fitness

A) E3M x 3 sets:

– 12 double KB front squats w/ heels elevated

– 12-16 tall kneeling banded lat pull-downs

B) For time:

– 800m run

– 60 alternating reverse weighted lunges (53/35)

– 800m run

Performance

A) E3M x 3 sets:

– 10 front squats @ 62.5-65%

B) For time:

– 800m run

– 60 alternating reverse weighted lunges (53/35)

– 800m run

Fitness

30 min AMRAP:

– 400m row

– 12 single arm DB push press (6/side)

– 10 box step ups

– 400m run 

– 8 strict pull-ups

– 6 V-ups

Performance

30 min AMRAP:

– 500/400m row

– 12 shoulder to overhead (95/65, 75/55)

– 10 box jumps + step down

– 400m run 

– 8 pull-ups

– 6 V-ups

Fitness

A) E2M x 8 sets (4 each)

1: 8/side B stance KB Romanian deadlifts + 20 sec/side side plank

2: 8-12/side SA DB bench press @ 1110 tempo 

B) 5 sets, 3 min AMRAP:

– 4 American KB swings

– 6 push-ups (elevated if needed)

– 8 air squats

R60S, pick up where you leaver off every round

Performance

A) E2M x 8 sets:

– 2 hang power cleans 

*Build to a heavy but crisp double.

B) “The Chief”

5 sets, 3 min AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S, pick up where you leaver off every round

Open Gym 10-12pm

Fitness

In teams of 2 alternate full rounds for 10 total rounds for time:

– 12/19 cal row

– 12 RKB swings

– 9 KB goblet squats

– 6/side SA DB push press

– 6 up/downs

Performance

In teams of 2 alternate full rounds for 10 total rounds for time:

– 15/12 cal row

– 12 deadlifts

– 9 hang power cleans

– 6 shoulder to overhead 

– 3 burpee + chest to bar pull-up

Pick a weight that is challenging but that you can keep movements UB with.

RX+ complete burpee + bar muscle up. 

Fitness

A) E90S x 8 sets:

– 2 push press

Alternate after each set

Odd: 8 L-seated band rows

Even: 8 supine medball hamstring curls

Performance

A) E90S x 8 sets:

– 2 push press

*heavier than last week’s 3s

Fitness & Performance

B) 3 sets for quality:

– 20 single DB front rack squats @ 1011 tempo (tough)

– 10-15 bent over BB rows

– 10-15 strict dips (banded, body weight, or weighted)

– 10-15 strict hanging knee raises (no swing, add medball between feet if able)

Fitness

A) E2.5M x 5 sets:

– 3-5 bench press (tough)

– 8-10 bent over reverse flys

B) E3MOM x 4-7 sets

– 12/9 cal row

– 12 DB/BB push press 

– 36 single unders

Performance

A) E2.5M x 5 sets:

– 1-2 bench press @ 85-90%

– 8-10 bent over reverse flys

B) E3MOM x 4-7 sets

– 12/9 cal row

– 12 push press (95/65)

– 36 double unders

RX+ perform 15/12 cal row and use 115/75.