Fitness & Performance

A) E4M x 3 sets:

– 10/side rear foot elevated split squat

– 10-15 dips

– 10-15 inverted BB rows

Fitness

B) E3M x 4-7 sets:

– 10/8 cal row

– 10 SA DB hang clean (5/5)

– 10 goblet or air squat

Performance

B) E3M x 4-7 sets:

– 12/9 cal row

– 12 SA DB hang clean (6/6 @ 53/35)

– 12 goblet squat

RX+ complete reps of 14.

Fitness

A) E4M x 2 sets each (8 total):

Station 1:

– 400m run

– 20 medball squats

Station 2:

– 400m row

– 16 SA DB hang power snatch (4-4-4-4)

Station 3:

– 400m run

– 12 DB push press

Station 4:

– 400m row

– 8 up/downs

Performance

A) E4M x 2 sets each (8 total):

Station 1:

– 400m run

– 20 wallballs (20/14)

Station 2:

– 500/400m row

– 10 hang power snatch (95/65)

Station 3:

– 400m run

– 15 DB push press (35/25s)

Station 4:

– 500/400m row

– 10 burpees over the rower 

Fitness & Performance

B) 2-3 sets:

– 10 lemon squeezes

– 20 hollow rocks

– 30 flutter kicks

Rest as needed

Fitness & Performance

A) E3M x 5 sets:

– 4 bench press w/tempo 32X1 @ 65-70%

– 5-10 supinated ring rows

– 10-15 banded face pulls

*BP should be heavier than 11/9.

*Weight pull-ups if able.

Fitness

B) EMOM x 10-20 sets:

– 3 strict pull-ups

– 5 push-ups

– 7 RKB swings

Performance

B) EMOM x 10-20 sets:

– 3 CTB pull-ups

– 5 CTG push-ups

– 7 RKB swings (70/44)

RX+ perform 5-7-9 rep scheme.

Fitness

A) E2.5M x 8 sets: 

– 5 deadlifts

After sets 1, 3, 5, 7:

– 8-12 DB lat pull-overs

After sets 2, 4, 6, 8:

– 8 L-seated DB press

*DLs should be heavier than 11/6

B) 3-4 rounds for times:

– 400m row

– 16 alt. reverse lunges (weighted if able)

– 10 hanging knee raise

R2M

*Goal is to keep times the same across sets. 

Performance

A) E2.5M x 8 sets: 

– 3 deadlifts @ 75-80%

B) 3-4 rounds for times:

– 500m row

– 20 alt. front rack KB reverse lunges

– 15 toes to bar

R2M

*Goal is to keep times the same across sets.

Fitness

For time with a partner:

– 80 cal row

– 80 RKB swings

– 600m run (together)

– 60 DB/BB thrusters

– 40 cal row

– 40 pull-ups

– 200m run (together)

– 20 burpees

Performance

For time with a partner:

– 100 cal row

– 90 RKB swings (53/35)

– 800m run (together)

– 70 thrusters (95/65, 75/55, 65/45)

– 60 cal row

– 50 pull-ups

– 400m run (together)

– 30 burpees over the bar

Fitness & Performance

A) E2M x 5 sets:

– 6 BB push press (building)

– 12-16 gorilla rows

B) Strength Option

3-4 sets for quality:

– 8/side weighted high box step-ups w/ toe drag

– 10-15 low incline DB bench press (use 20” box)

– 8/side half kneeling banded chop (high to low)

– 10-15 inverted BB rows

C) Conditioning Option

8-12 sets:

– 60 sec of row, bike, ski @ 80-90%

– R60S

*Choose a different machine than last week.

Fitness

E5M x 2 sets each

Station 1:

– 400m run (scale to 300m)

– 16 wallballs 

– 8 pull-ups

Station 2:

– 400m row (scale to 300m)

– 16 SA DB push press (4-4-4-4)

– 32 single unders

Station 3:

– Row or run (you pick)

– 16 double KB deadlifts 

– 8 up/down to box jump – step down (20/16”)

Performance

E5M x 2 sets each

Station 1:

– 400m run

– 20 wallballs (20/14)

– 10 pull-ups

Station 2:

– 500/400m row

– 20 SA DB push press (5-5-5-5 @ 35/25)

– 30 double unders

Station 3:

– Row or run (you pick)

– 20 double KB deadlifts (53/35)

– 10 up/down to box jump – step down (20/16”)