Fitness
A) E90S x 5 sets each
1: 12-16 alternating DB piston presses
2: 8 double DB hang squat cleans
B) EMOM x 10-20 sets:
– 3 DB hang clean + push press
– 4 hanging knee raise
– 5 push-ups
Performance
A) E90S x 10 sets
Sets 1-5: 2 cleans + 1 jerk (moderately heavy)
Sets 6-10: 1 clean + 1 jerk (build to a heavy single)
B) EMOM x 10-20 sets:
– 1 clean and jerk @ 70-75% of part A
– 3 toes to bar
– 5 HR push-ups
Fitness
A) E4M x 3 sets
– 8/side split squats
– 8-16 push-ups (elevated if needed)
– 8-16 tall kneeling banded lat pull-downs
B) B) E3M x 4-6 sets:
– 10/7 cal row
– 10 wallballs (20/14)
– 10 DB SA hang clean + push press (5/side)
– 20 single unders
Performance
A) E4M x 3 sets
– 8/side rear foot elevated split squats
– 8-16 deficit push-ups
– 8-16 tall kneeling banded lat pull-downs
B) E3M x 4-6 sets:
– 12/9 cal row
– 12 wallballs (20/14)
– 12 DB SA hang clean + push press (6/side @ 50/35)
– 24 double unders
Fitness
A) E2M x 6 sets:
– 8 front squats (BB or double KB @ tough weight)
– 8/side single hip extensions
Performance
A) E2M x 6 sets:
– 5 front squats @ 72.5-75%
Fitness & Performance
B) 3-4 sets for quality:
– 8/side B-stance BB/DB RDLs
– 8-12 seated cuban presses
– 8/side single arm DB press w/ pause
– 8-12 L-seated band rows
B) Conditioning Option:
8-16 sets of…
– 30 seconds at 90% pace on bike, row, or ski erg
– 30 seconds rest
Fitness
A) E3M x 4 sets:
– 6-10 close grip bench press
– 8-12 double KB/DB bent over rows
*heavier than last week
B) “Cindy”
20 min AMRAP:
– 5 pull-ups
– 10 push-ups
– 15 air squats
Performance
A) E3M x 4 sets:
– 1 RIR close grip bench press @ 65%
– 6-10 double KB/DB bent over rows
B) “Cindy”
20 min AMRAP:
– 5 pull-ups
– 10 push-ups
– 15 air squats
Fitness
E10M x 3-4 sets:
– 600m run
– 30 RKB swings
– 20/15 box dips
– 20 KB box step-ups
– 10 burpees to target
Performance
E10M x 3-4 sets:
– 800m run
– 30 RKB swings (53/35)
– 20/15 dips
– 20 KB box step-overs (20/16”)
– 10 burpees to target
Fitness
A) EMOM x 5 sets each (alternating)
Station 1: 8-12 incline DB press
Station 2: 8-12 bent over BB row
*incline press heavier than last week if able
B) 3 rounds for time:
– 500/400m row
– 15-12-9
Performance
A) E90S x 10 sets
Sets 1-5: 2 x split jerk (moderately heavy)
Sets 6-10: 1 x split jerk (build to a heavy single)
B) 3 rounds for time:
– 500/400m row
– 15-12-9
RX+ performs 115/75lb S2O and 6-4-2 bar muscle ups.
Fitness
A) E90S x 10 sets (5 each)
Station 1: 12 double KB deadlifts
Station 2: 8/side single arm ring rows w/ reach
B) 5 rounds for time:
– 200m run
– 7 DB hang squat clean
– 35 single unders
R60S
Performance
A) E90S x 10 sets
Sets 1-5: 2 x clean (moderately heavy)
Sets 6-10: 1 x clean (build to a heavy single)
B) 5 rounds for time:
– 200m run
– 5 TnG squat cleans
– 25 double unders
R60S
*Pick a weight on cleans that is challenging but you can keep UB.
Fitness & Performance
A) E3M x 5 sets
– 8 Romanian deadlifts @ 65-70%
– 8-12 dips (banded or weighted)
B) 3-4 sets for quality:
– 8-12 banded sissy squats (add weight if able)
– 8-12 BB seated strict press (heavier than last week)
– 8-12/side lean away delt raises
– 8-12 supinated pull-ups (add weight if able)