Fitness

16 rounds for time with a partner switching every movement:

– 12/9 cal row

– 10 wallballs

– 8 SA DB hang power clean + push press (4/4)

*35 minute time cap.

Performance

16 rounds for time with a partner switching every movement:

– 15/12 cal row

– 12 wallballs

– 9 hang power cleans (115/75, 95/65)

*35 minute time cap.

Open Workout 21.1 (9am)

For time:

– 1 wall walk

– 10 double-unders

– 3 wall walks

– 30 double-unders

– 6 wall walks

– 60 double-unders

– 9 wall walks

– 90 double-unders

– 15 wall walks

– 150 double-unders

– 21 wall walks

– 210 double-unders

Time cap: 15 min.

For time (scaled)

– 1 scaled wall walk

– 10 single-unders

– 3 scaled wall walks

– 30 single-unders

– 6 scaled wall walks

– 60 single-unders

– 9 scaled wall walks

– 90 single-unders

– 15 scaled wall walks

– 150 single-unders

– 21 scaled wall walks

– 210 single-unders

Time cap: 15 min.

Fitness

A) E3M x 5 sets:

– 3 double KB 1&¼ front squats

– 6/side alternating DB incline press

– 12 Russian medball twists 

Performance

A) E3M x 5 sets

– 3 1&¼ front squats @ 60-65%

*Perform with 3 count eccentric and 1 count pause at the ¼ 

*Same weight as last week.

B) Strength Option 

3-4 sets for quality:

– 8-12 BB good mornings

– 4/side TGUP sit-ups

– 8-12 tough dips (weighted, BW or band/box)

– 16-24 alternating wall supported DB bicep curls

OR

B) Conditioning Option

 E3M x 5-7 sets:

– 30/20 cal row or 24/18 cal bike

Fitness

E6M x 5-7 sets:

– 400m run (scale to 300m)

– 9 double KB deadlifts

– 12 box step ups

– 15 sit-ups

*Scale to 9-10-11 if needed.

Performance

E6M x 5-7 sets:

– 400m run

– 9 deadlifts (225/155, 185/125, 155/105, 135/95)

– 12 box jump overs (24/20”)

– 15 OH weighted sit-ups (25/15)

*It is imperative to pick a weight on deadlifts that you can keep good form with under fatigue. 

Fitness

A) E3M x 5 sets:

– 4-6 strict press

– 8/side bent over DB/KB row

– 8 seated hamstring band curls w/ pause

B) E90S x 10-15 sets:

– 20 single unders 

– 5 double KB/DB front squats

– 4 push-ups

– 3 burpee to target 

Performance

A) E3M x 5 sets:

– 4-6 strict press

– 8/side bent over DB/KB row

*Press should be heavier than last week. 

B) E90S x 10-15 sets:

– 20 double unders 

– 5 double KB/DB front squats (35/25s)

– 4 push-ups

– 3 burpee to target 

RX+ complete with reps of 5-5-5 and/or 30 double unders and/or HSPUs and/or 53/35s.

Fitness

A) E2M x 8 sets:
– 5 BB Romanian deadlifts w/ 3 sec eccentric

After odd sets:

– 8-10 double DB upright rows

After even sets:
– 8-10 lemon squeezes

B) Open Workout 18.1 (Scaled)

20 minute AMRAP

– 8 toes to bar

– 10 SA DB hang power cleans and jerks (5/5 @ 35/20)

– 14/12 cal row

Performance

A) E2M x 8 sets:

– 1 hang power clean

*Start moderate then build to a heavy but crisp single. 

B) Open Workout 18.1 (RX)

20 minute AMRAP

– 8 toes to bar

– 10 SA DB hang power cleans and jerks (5/5 @ 50/35)

– 14/12 cal row

Fitness & Performance

A) E4M x 4 sets:

– 16 alternating KB reverse lunges

– 12-16 DB floor press w/ pause

– 8/side single arm banded lat pull-downs

B) “Helen” 

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

Fitness

4 minute clock:

– Run 400m

– 12 hanging knee raises or V-ups

– AMRAP DB devil presses in remaining time 

R2M

4 minute clock

– Row 400m

– 15 RKB swings

– AMRAP wallballs in remaining time

R2M

… repeat for 3 sets each

Performance

4 minute clock:

– Run 400m

– 10 toes to bar

– AMRAP DB devil presses in remaining time (35/25s)

R2M

4 minute clock

– Row 500/400m

– 15 RKB swings (53/35)

– AMRAP wallballs in remaining time (20/14)

R2M

… repeat for 3 sets each

RX+ use 50/35 DBs and 70/44 KB.