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
Fitness
– 400m run (sub 300m if needed)
– 15 wallballs
– 12 sit-ups
– 9 NPU DB devil presses
– 200m row
Performance
E8M x 4-5 sets:
– 400m run
– 20 wallballs (20/14)
– 14 lemons squeezes
– 8 DB devil presses (35/25)
– 250/200m row
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) 10 min AMRAP:
– 2 (1/side) SA DB hang clean + push press
– 3 hanging knee raise
– 20 double unders
*Add two total (1/side) DB HC+PP every round
Performance
A) EMOM x 10 sets – split jerk
Sets 1-4: 2 w/pause on dip and at catch @ 60-75%
Sets 5-10: 1 @ 75-90%*
*build a little heavier than last week
B) 10 min AMRAP:
– 1 power clean + push jerk (135/95)
– 3 toes to bar
– 20 double unders
*Add one clean & jerk every round
Fitness & Performance
A) E3M x 5 sets
– 8 Romanian deadlifts @ 65-70%
– 8-12 dips (banded or weighted)
Fitness
B) E6M x 3 sets:
– 400m row
– 18 KB swings (53/35)
– 12 push-ups
– 6 box step overs
Performance
B) E6M x 3 sets:
– 500/400m row
– 21 KB swings (53/35)
– 15/12 push-ups
– 9 box jump overs