Fitness
A) E2.5M x 6 sets:
– 8 KB Romanian deadlifts
After odd sets:
– 8/side single arm DB press
After even sets:
– 8-12 supine banded lat pull-downs
B) EMOM x 10-20 sets
– 7 KB swings
– 5 pull-ups
– 3 burpees to target
*Scale to 6-4-2 reps
Performance
A) E2.5M x 6 sets:
– 8-6-4-8-6-4 deadlift wave
B) EMOM x 10-20 sets
– 7 KB swings (53/35)
– 5 pull-ups
– 3 burpees to target
*RX+ use 70/44
Fitness & Performance
A) E2.5M x 6 sets
– 6-4-2-6-4-2 bench press wave
*The second time through should be heavier than the first.
After odd sets:
– 8-12 L seated band row
After even sets:
– 8-12 supine band pull-aparts
Fitness
B) E5M x 4-5 sets:
– 400m run (scale to 300m)
– 8 hanging knee raise / lemon squeeze
– 12/9 push-ups
Performance
B) E5M x 4-5 sets:
– 400m run
– 8 toes to bar
– 16/12 chest to ground push-ups
Fitness
E5M, complete each station:
1 – 800/650m row
2 – 50 DB push press
3 – 30 strict pull-ups
4 – 50 goblet squats squats
5 – 50 alternating box step-ups
6 – 800m run (scale to 600m)
Performance
E5M, complete each station:
1 – 1000/800m row
2 – 60 shoulder to overhead (95/65, 75/45)
3 – 30 strict pull-ups
4 – 60 front squats
5 – 60 box jump overs (24/20”)
6 – 800m run
Fitness & Performance
A) E2.5M x 6 sets
– 6-4-2-6-4-2 back squats
*The second time through should be heavier than the first.
*Fitness can sub box squats if needed.
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag with front loaded sandbag carry
– 8-12 bench press w/ external rotation
– 8-12 slide hamstring curls
– 8-12 strict ring or supinated pull-ups
OR
C) Conditioning Option
8-16 sets:
– 30 sec work at 80-90% row, bike, ski
– 30 sec rest
*Different modality or more sets than last week.
Fitness
A) E2M x 6 sets
– 8 double KB front squats (tough)
After odd sets:
– 8 BB or DB seated press
After even sets:
– 8 DB lat pull-over
B) 5 rounds for time:
– 200m row
– 4-4-4-4 SA DB hang power cleans
– 12 DB goblet hold reverse lunges
– 24 single unders
R60S between rounds
Performance
A) E2M x 6 sets:
– 3 TnG power clean + push jerk
*build to a heavy but fluid set
B) 5 rounds for time:
– 250/200m row
– 4-4-4-4 SA DB hang power cleans
– 12 DB goblet hold reverse lunges
– 24 double unders
R60S between rounds