Fitness

A) E3M x 4 sets:

– 8/side posted single leg KB Romanian deadlifts

– 8/side half kneeling DB press

B) E90S x 10-15 sets:

– 15 single

– 12 RKB swings (53/35)

– 9/7 push-ups

– 6 strict pull-ups

Performance

A) E3M x 4 sets:

– 8 BB Romanian deadlifts w/ 3011 tempo @ 60-65%

– 8/side half kneeling DB press

B) E90S x 10-15 sets:

– 15 double unders

– 12 RKB swings (53/35)

– 9 push-ups

– 6 pull-ups

RX+ perform 24 double unders and use 70/44#

Fitness

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo

– 10 top down alternating DB bench press

– 5-10 leg assisted strict pull-ups on BB

B) 3 rounds for time:
– 400m run

– 21-15-9 DB thrusters

– 15-12-9 up/downs

R60S

Performance

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo @ 60-65%

B) 3 rounds for time:
– 400m run

– 21-15-9 DB thrusters (35/20s)

– 15-12-9 burpees

R60S

Fitness

6 rounds for time with a partner alternating each movement:

– 12/9 cal row

– 16 wallballs (20/14)

– 12 pull-ups

– 16 alternating DB snatch (50/35)

– 12/9 push-ups

Performance

6 rounds for time with a partner alternating each movement:

– 15/12 cal row

– 20 wallballs (20/14)

– 15 pull-ups

– 20 alternating DB snatch (50/35)

– 15/12 push-ups

*35 minute cap

Fitness & Performance 

A) E4M x 4 sets:

– 1 RIR close grip bench press @ 65-70%

– 6-12 ring pull-ups or ring rows

– 8-10 banded “no moneys”

*CGBP should be between 6-10 reps on first set

B) Strength Option

3-4 sets for quality:

– 20 DB weighted lunge

– 1 lap heavy reverse sled drag

– 10-15 banded overhead tricep extension

– 10-15 BB/DB curls

C) Conditioning Option

For time:
– 250m row

– R1M

– 500m row

– R2M

– 750m row

– R3M

– 1000m row

Fitness

E4M x 8 sets:

– 200m row

– 8 DB weighted box step-ups

– 200m run

– 6 double DB hang power snatch

Performance

E4M x 8 sets:

– 250/200m row

– 8 box jump overs (24/20”)

– 200m run

– 4 hang power snatch

Fitness

A) E2M x 5 sets:

– 5 push press

– 10 double KB gorilla rows

– 20 sec/side side plank hold

*Heavier than 4/27

B) For time:
– 600m run

– 15 DB push press

– 15 strict pull-ups in 5-5-5

– 400m run

– 12 shoulder to overhead

– 12 strict pull-ups in 4-4-4

– 200m run

– 9 shoulder to overhead

– 9 strict pull-ups in 3-3-3

*Scale run to 400-300-200 if needed

Performance

A) E2M x 5 sets:

– 5 push press

*Heavier than 4/27

B) For time:
– 600m run

– 21 shoulder to overhead (95/65)

– 15 pull-ups

– 400m run

– 15 shoulder to overhead

– 12 pull-ups

– 200m run

– 9 shoulder to overhead

– 9 pull-ups

– 10 double KB deadlifts (53/35)

– 8 burpees to target

RX+: 15/12 cal row, 12 double KB deadlifts, 9 burpees to target

Tuesday 5/4

Fitness

A) E2M x 8 sets (4 each)

Station 1: 8-12 BB weighted hip extensions + 8/side bent over rows

Station 2: 8-12 alternating goblet hold lateral lunges + 8 double band conralateral pull-aparts

B) 5 rounds, 3 minute AMRAP:

– 6 RKB swings

– 6 push-ups (elevated if needed)

– 6 air squats

R60S between rounds. 

Performance

A) E2M x 8 sets

– 1 power clean + 1 (squat) clean

*Build heavier than 4/26.

B) “The Chief”

5 rounds, 3 minute AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S between rounds.