Month: May 2021

Fitness

A) E2.5M x 6 sets:

– 5 BB deadlifts

After odd sets:

– 8/side single arm incline bench press

After even sets:

– 8/side single arm ring row

*Add weight to DLs over 6 sets.

B) E3M x 4-6 sets:

– 10/8 cal row

– 9 double KB deadlifts

– 8 up/downs

Performance

A) E2.5M x 6 sets:

– 6-4-2-5-3-1 deadlift wave

*Build to a heavy and technically sound single.

B) E3M x 4-6 sets:

– 12/9 cal row

– 10 double KB deadlifts (53/35)

– 8 burpees to target

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

Fitness

In teams of two, complete the following for time:

– 1600m relay row (400m splits)

– 1200m relay run (300m splits)

– 100 single arm DB thrusters

– 80 abmat sit-ups

– 40 strict pull-ups

– 20 burpees

Performance 

In teams of two, complete the following for time:

– 2000m relay row (500m splits)

– 1600m relay run (400m splits)

– 120 single arm DB thrusters (50/35)

– 80 toes to bar

– 40 strict pull-ups

– 20 DB facing burpees