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.
Fitness
A) E3M x 5 sets:
– 4 double KB 1&¼ front squats
– 8 DB incline press
– 12 Russian medball twists
Performance
A) E3M x 5 sets
– 3 1&¼ front squats @ 55-60%
*Perform with 3 count eccentric and 1 count pause at the ¼
*Same weight as last week.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16 alternating DB/KB death march
– 30 second sandbag weighted marches
– 8/side tricep kickbacks w/ pause (5-10# plates)
– 8-12 DB Zottman curls
OR
B) Conditioning Option
E2M x 8-12 sets:
– 20/15 cal row or 15/12 cal bike
*Scale to 15/12 if needed
*Complete with either more sets or calories per set than last week.
Fitness
E6M x 5-7 sets:
– 400m row
– 10 DBthrusters
– 20 single unders
– 10 strict pull-ups
– 20 single unders
Performance
E6M x 5-7 sets:
– 500/400m row
– 10 thrusters (95/65, 75/55)
– 20 double unders
– 10 pull-ups
– 20 double unders
Fitness
A) E3M x 4 sets:
– 6-8 strict press
– 8/side bent over DB/KB row
– 8 spinated medball hamstring curls
Performance
A) E3M x 4 sets:
– 6-8 strict press
– 8/side bent over DB/KB row
Fitness & Performance
B) E90S x 10-15 sets:
– 6 alternating DB snatch (50/35)
– 5 push-ups
– 4 goblet squats
– 3 DB facing burpees
*Scale by decreasing rep numbers.
*RX+ complete with HSPUs.