Fitness

A) E2M x 8 sets (4 each, alternating)

Odd: 12-16 alternating DB box step-ups

Even: 6-8/side half kneeling landmine press

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause clean

Sets 5-8: 1 clean

*Pause 2 counts at knee

B) Strength Option

3-4 sets for quality:

– 8-12 BB RDLs @ 50-60%

– 8-12 dips (weighted/BW/scaled)

– 1 lap heavy sled drag (forward down/reverse back) 

– 16-10 alt DB bicep curls

OR

Conditioning Option

C) 2K for time trial

Fitness

E8M x 4-5

– 200m row

– 16 DB SA hang power clean (4/4/4/4)

– 12 goblet squats

– 200m run

– 8 strict pull-ups

– 4 burpees

Performance

E8M x 4-5

– 250/200m row

– 20 DB SA hang power clean (5/5/5/5 @ 50/35)

– 16 goblet squats

– 200m run

– 12 pull-ups

– 8 burpees

Fitness

A) E2.5M x 6 sets:

– 4 deadlifts w/ 32X1 tempo

– 8-12 dips

– 8/side side plank DB powell raise

*heavier than last week

B) 10 rounds for time:

– 8 RKB swings

– 6 push-ups (elevate if needed)

– 4 hanging knee raise / lemon squeeze / abmat sit-up

– 2 box step-overs (w/ KB if able)

Performance

A) E2.5M x 5 sets:

– 2-3 deadlifts @ 80-90%

B) 10 rounds for time:

– 9 RKB swings (53/35)

– 7 push-ups

– 5 toes to bar

– 3 box jump-overs (24/20”)

Fitness

A) E4M x 3 sets:

– 8-12 front squats

– 12-16 DB renegade rows

– 16-20 leg lifts over DB

*front squats can be performed with a BB in the front rack or arms crossed OR with double KBs.

B) E3M x 4-7 sets

– 12/9 or 10/7 cal row

– 5 DB hang squat cleans

– 20 single unders

Performance

A) E4M x 3 sets:

– 8-12 front squats

*Use heaviest weight from last week.

B) E3M x 4-7 sets

– 12/9 cal row

– 3 TnG full cleans

– 20 double unders

RX+: 15/12 cal row

Fitness & Performance

A) E3M x 3 sets

– 8-12 overhead press

– 8-12/side bent over row

– 8-12 banded no moneys

Fitness

B) E4M x 4-6 sets:

– 400m run

– 8 BB/DB push press

Performance

B) E4M x 4-6 sets:

– 400m run

– 5 shoulder to overhead

*Choose a weight that is tough but UB.

Fitness

EMOM x 4-5 sets

1: 7 DB deadlifts + 5 DB hang power cleans + 3 DB shoulder to overhead

2: 10-15 wallballs 

3: 200m row

4: 7 hanging knee raises + 5 burpees

5: 7 RKB swings + 5 goblet squats + 3 box step overs

6: 200m run

7: rest

Performance

EMOM x 4-5 sets

1: 7 deadlifts + 5 hang power cleans + 3 shoulder to overhead (115/75)

2: 15 wallballs (20/14)

3: 250/200m row

4: 7 toes to bar + 5 burpees

5: 7 RKB swings + 5 goblet squats + 3 box jump overs (70/44)

6: 200m run

7: rest

Fitness

A) E2.5M x 6 sets (3 each)

Odd sets:

– 10-15 DB bench press

– 10-15 bent over BB rows

– 30 sec side plank R

Even sets:

– 10-15 ring rows

– 10-15 medball hamstring curls

– 30 sec side plank L

Performance

A) E2.5M x 6 sets:
– 2-3 bench press @ 80-90%

– 4-6 strict ring pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 7/16 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 20 KB walking lunges

– 10-15 seated DB press

– 10-15 BB good mornings

– 10-15 seated leg raise (over & back = 1 rep)

OR

Conditioning Option

3-5 sets:

– 1000/800m row

R2M