Fitness

A) E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)

– 30 sec 6” flutter kicks from hollow position

*Heavier than 6/11

Performance

A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo + 2-3 bench press @ 75-80%

– 6-10 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/11

Fitness & Performance

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 KB swings (53/35)

– 30-20-10 push-ups

R60S

*Scale the runs to 400-300-200m and/or elevate push-ups if needed

*RX+ use 70/44 and perform ring push-ups

Fitness

3-4 rounds for time

– 800m run (sub 600m)

– 16 DB thrusters 

– 12 hanging knee raises / abmat sit-ups

– 8 box step overs (use DBs if able)

R3M

Performance

3-4 rounds for time

– 800m run

– 20 thrusters (75/55)

– 15 toes to Bar

– 10 DB box step overs (50/35s; 20″ box)

R3M

Fitness

A) E2.5M x 6 sets:

– 4 deadlifts w/ 32X1 tempo

– 5-10 chaos push-ups

– 8/side split stance band row

Performance

A) E2.5M x 6 sets:

– 4 deadlifts w/ 32X1 tempo @ 70-75%

Fitness & Performance

B) Strength Option

3-4 sets for time:

– 8-12 heel elevated goblet squats w/ pause (heavy, heels on 25#)

– 8-12 DB floor press @ 3111 tempo

– 8-12 BB Romanian deadlifts @ 55-60%

– 8-12 strict ring or banded supinated pull-ups

B) Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R90S

*Goal is to hold the same pace as last week.

Fitness

A) E2MOM x 8 sets

– 4 BB sumo deadlift high pulls 

After odd sets:

– 4/side KB TGUP sit-ups

After even sets:

– 4/side SA ring rows w/ reach

B) 3 rounds for time:

– 400m run

– 12-9-6 double DB hang power clean + push press

– 6-9-12 up/downs

R60S

Performance

A) E2MOM x 8 sets

Sets 1-2: 1 power clean + 2 push press + 1 jerk

Sets 3-4: 1 power clean + 1 push press + 1 jerk

Sets 5-8: 1 power clean + 1 jerk

*Build to a heavy set.

B) 3 rounds for time:

– 400m run

– 12-9-6 power clean + jerk (135/95, 115/75, 95/65)

– 6-9-12 burpees over the barbell

R60S

Fitness

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

– 6-8 DB seated Arnold press

– 8-10 banded straight arm lat pull-down

B) 3 sets: 

4 min AMRAP

– 10 wallballs

– 5 hanging knee raises

– 20 single unders or lateral hops

R60S 

*The second set perform reps of 8/4/16.

*The third set perform reps of 6/3/12.

Performance

A) E3M x 5 sets:
– 1 back squat w/ tempo 32X1 + 1-2 back squats @ 75-80%

*heavier than 6/7

B) 3 sets: 

4 min AMRAP

– 12 wallballs

– 6 toes to bar

– 24 double unders

R60S 

*The second set perform reps of 10/5/20.

*The third set perform reps of 8/4/16.

Fitness

E6M x 5 sets:

– 12 cal row

– 12 BB push press

– 12 SA DB hang power clean (4-4-4-4)

– 12 DB goblet squats

– 12 strict pull-ups

*switch order every round.

Performance

E6M x 5 sets:

– 16/12 cal row

– 16 shoulder to overhead (75/55)

– 16 SA DB hang power clean (4-4-4-4 @ 50/35)

– 12 DB goblet squats

– 12 pull-ups

*switch order every round.

*RX+ perform 20/16 cal row w/ 95/65 BB.

Fitness

A) E2MOM x 8 sets (4 each, alternating)

Station 1: 12-16 DB renegade rows

Station 2: 12-16 KB reverse lunges

B) 5 rounds for time:

– 200m run

– 6 double DB hang power snatch

– 8 DB box step overs

R60S

Performance

A) E2MOM x 8 sets

Sets 1-2: 3 position snatch (high hang, hang, floor)

Sets 3-4: 2 position snatch (hang, floor)

Sets 5-8: snatch

*Receive in either full squat or power snatch.

B) 5 rounds for time:

– 200m run

– 6 hang power snatch (95/65, 75/55, 65/45)

– 8 box jump overs (24/20”)

R60S

*RX+ use 115/75.