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

• DB/BB push press
• hanging knee raise

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

• shoulder to overhead (95/65)
• toes to bar

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)

Fitness

A) E2.5M x 5 sets:

– 6 double KB or BB front squats (tough)

– 6-10 alternating DB plank rows

B) 12 min AMRAP:

– 30 single unders

– 2 goblet hold reverse lunges 

– 2 DB push press

– 2 sit-ups

*Add 2 reps to each movement each round. 

Performance

A) E2.5M x 5 sets:

– 6 front squats @ 70-72.5%

B) 12 min AMRAP:

– 30 double unders

– 2 front rack reverse lunges (95/65, 75/55)

– 2 shoulder to overhead

– 2 lemon squeezes

*Add 2 reps to each movement each round. 

*RX+ use 115/75.

Fitness

E10M x 4 sets:

– 600m row

– 20 double KB deadlifts

– 14 strict pull-ups

– 8 up/down + box step-up

Performance

E10M x 4 sets:

– 750/600m row

– 20 double KB deadlifts (53/35)

– 15 pull-ups

– 10 burpee + box jump overs (24/20”)

Fitness

A) E3M x 4 sets:

– 8-12 close grip DB bench press (tough)

– 8-12 double KB/DB bent over rows

– 8-12 leg lifts (over and back = 1)

B) 5 rounds for time:

– 200m run

– 8 doube DB hang power cleans

– 12/9 push-ups

– 8 hanging knee raises

R60S

Performance

A) E3M x 4 sets:

– 2 RIR close grip bench press @ 60%

– 8-12 double KB/DB bent over rows

B) 5 rounds for time:

– 200m run

– 8 hang power cleans

– 12/9 push-ups

– 8 toes to bar

R60S

Fitness

A) E90S x 10 sets (5 each)

Station 1: 12 double KB deadlifts

Station 2: 8/side DB bent over rows

Performance

A) E90S x 10 sets

Sets 1-5: hang clean + clean (moderately heavy)

Sets 6-10: clean (build to a heavy single)

Fitness & Performance

B) 3-4 sets for quality:

– 8-12/side front foot elevated double KB split squat (heavier than last week)

– 8-12 BB seated strict press 

– 8-12 alternating lateral delt raise w/ top hold

– 16-24 alternating DB bicep curls