Fitness & Performance
A) E4M x 4 sets:
– 6-10 BB Romanian deadlifts w/ 3011 tempo @ 60-65%
– 6-10 DB lat pull-overs
– 6-10 seated DB lateral raise
Fitness
B) EMOM x 10-20 sets:
– 3 up/down DB devil press
– 4 reverse lunges w/ DBs if able
– 5 bench/box dips
Performance
B) EMOM x 10-20 sets:
– 3 DB devil press (35/25s)
– 4 DB reverse lunges
– 5 dips
Fitness
E6M x 6 sets (alternating, 3 each)
Station 1:
– 400m run
– 12 thrusters (BB/DB)
– 10 pull-ups
– 8 up/downs
Station 2:
– 400m row
– 12 alternating DB snatch
– 10 sit-ups
– 8 box step overs
Performance
E6M x 6 sets (alternating, 3 each)
Station 1:
– 400m run
– 15 thrusters (75/55)
– 12 pull-ups
– 9 burpees over the barbell
Station 2:
– 500/400m row
– 15 alternating DB snatch (50/35)
– 12 sit-ups
– 9 box jump overs (24/20”)
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd: 8-12 landmine goblet squats @ 3111 tempo
Even: 6-8/side SA half kneeling DB press @ 3111 tempo
B) E3.5M x 4-6 sets:
– 200m run
– 6 hanging knee raises
– 6 DB power clean + push press
Performance
A) E2M x 8 sets
– 1 clean
*Suggested loading: 60-70-75-80-85-90-90(+)-90(+)%
B) E3.5M x 4-6 sets:
– 200m run
– 6 toes to bar
– 6 ground to overhead (115/75)
*RX+ use 135/95
Fitness & Performance
A) E4M x 3 sets
– 8-12 1¼ bench press w/ 45% @ tempo
– 12-16 KB gorilla rows
– 12-16 banded face pulls
BP tempo: 3 sec down, 1 sec pause at ¼
Fitness
B) For time:
– 45 single unders
– 40 cal row
– 35 RKB swings
– 30 push-ups (elevated)
– 45 single unders
– 30 cal row
– 25 KB swings
– 20 push-ups
– 25 single unders
– 20 cal row
– 15 KB swings
– 10 push-ups
Performance
B) For time:
– 60 double unders
– 50/40 cal row
– 40 RKB swings (53/35)
– 30/24 push-ups
– 50 double unders
– 40/32 cal row
– 30 KB swings
– 20/16 push-ups
– 40 double unders
– 30/24 cal row
– 20 KB swings
– 10/8 push-ups
RX+: 70/44 KB
C) 3 sets:
– 10-20 DB or BB bicep curls
– 10-20 supine band pull aparts
For time (partner):
– 100 cal row
– 100 RKB swings (53/35)
– 800m run (together)
– 80 goblet hold reverse lunges
– 60 cal row
– 60 shoulder to overhead (95/65)
– 400m run (together)
– 40 toes to bar
– 30 cal row
– 30 burpees over the rower
*35 min cut-off
Fitness
A) E3M x 5 sets:
– 8 double KB heel elevated front squats @ 3111 tempo
– 12-16 alternating top down DB incline press
– 8/side half kneeling pallof press
Performance
A) E3M x 5 sets:
– 4-6 front squats
*Increase load from last week.
B) Strength option
3-4 sets:
– 8-12 BB hip thrusts
– 8-12 RIR dips (weighted/BW/scaled)
– 1 lap forward sled drag or push
– 16 alt KB gorilla rows
C) Conditioning option
4 rounds for times:
– 500/400m row
– 400m run (sub bike for double row distance)
R2.5M
*Keep pace consistent every round
Fitness & Performance
A) E3M x 4 sets
– 8-12 overhead press
– 8-12/side bent over row
– 8-12 banded no moneys
*Compare to 8/3
Fitness
B) 5 rounds for time:
– 200m run
– 15-12-9-6-3 DB push press
– 45-36-27-18-9 single unders
R60S
Performance
B) 5 rounds for time:
– 200m run
– 15-12-9-6-3 shoulder to overhead (155/75, 95/65, 75/55)
– 45-36-27-18-9 double unders
R60S
Fitness & Performance
A) E4M x 4 sets:
– 8-12 BB Romanian deadlifts w/ 3011 tempo @ 50-60%
– 8-12/side half kneeling single arm lat pull-down
– 8-12 bent over reverse flys
B) EMOM x 10-20 sets:
– 3 strict pull-ups
– 5 push-ups
– 7 wallballs (20/14)
*Scale reps as needed
*RX+ perform CTB pull-ups and ring dips