Fitness
E6M x 6 sets (alternating, 3 each)
Station 1:
– 400m run
– 12 RKB swings
– 10 box jump overs
– 8 hanging knee raise / sit-ups
Station 2:
– 500/400m row
– 12 goblet squats
– 10 SA KB push press 5/5
– 8 up/downs
Performance
E6M x 6 sets (alternating, 3 each)
Station 1:
– 400m run
– 15 RKB swings (53/35)
– 12 box jump overs (24/20”)
– 9 toes to bar
Station 2:
– 500/400m row
– 15 goblet squats
– 12 SA KB push press 3/3/3/3
– 9 burpees
*RX+ perform reps of 18-16-12
Fitness
E2M x 8 sets (4 each, alternating)
Odd: 12-16 alternating DB box step-ups
Even: 6-8/side half kneeling landmine press
B) E3M x 4-8 sets:
– 12/9 or 10/7 cal row
– 6 double DB power cleans
– 24 double unders
Performance
A) E2M x 8 sets
– 1 clean
*Suggested loading: 50-60-70-75-80-85-90-90(+)%
B) E3M x 4-8 sets:
– 12/9 cal row
– 6 TnG power cleans
– 24 double unders
Pick a weight on cleans that is tougher but fluid
RX+ perform 15/12 cal row
Fitness & Performance
A) E4M x 4 sets:
– 2 RIR DB pause bench press
– 8-12 bent over BB rows
– 8-12 band pull aparts
B) Strength option
3-4 sets:
– 8/side DB/KB box step ups
– 8/side seated DB/KB single arm presses
– 1 lap lateral sled drag
– 8-12 tough ring rows
C) Conditioning option
For time:
– 1000/800m row
– 800m run (sub bike for double row distance)
– 750/600m row
– 600m run
– 500/400m row
– 400m run
– 250/200m row
– 200m run
*sub bike for double row distance
Fitness
A) E3M x 4 sets:
– 6-10 front squats
– 12-16 DB renegade rows
– 16-20 leg lifts over DB
B) 10 min AMRAP:
– 1 DB squat clean
– 5 push-ups (elevated if needed)
– 20 single unders
Performance
A) E3M x 4 sets:
– 6-10 front squats
*Increase load from last week.
B) 10 min AMRAP:
– 1 squat clean (115/75)
– 5 HR push-ups
– 20 double unders
*Increase cleans by 1 rep each round
RX+: 135/95 & 5 ring dips
Fitness
E8M x 4-5 sets:
– 250/200m row
– 12 wallballs
– 10 alt DB snatch
– 200m run
– 8 pull-ups
– 6 up/downs
Performance
E8M x 4-5 sets:
– 250/200m row
– 15 wallballs (20/14)
– 12 alt DB snatch (53/35)
– 200m run
– 9 pull-ups
– 6 burpees over rower
RX+ perform with reps of 20-16-12-8
Fitness & Performance
A) E3M x 4 sets
– 8-12 overhead press
– 8-12/side bent over row
– 8-12 banded no moneys
*Compare to 7/26
Fitness
B) EMOM x 10-20 sets:
– 2 DB devil press
– 4 hanging knee raise
– 6 box step-ups
Performance
B) EMOM x 10-20 sets:
– 3 DB devil press (35/25s)
– 3 toes to bar
– 3 box jump overs (24/20”)
RX+ perform 3-4-5.
Fitness & Performance
A) E3M x 3 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
Fitness
B) 5 rounds for time:
– 200m run
– 6 double DB hang power cleans
– 6 reverse lunges (w/ DBs in farmers hold)
– 6 up/downs
R60S between rounds
Performance
B) 5 rounds for time:
– 200m run
– 6 hang power cleans (115/75, 95/65, 75/55)
– 6 front rack reverse lunges
– 6 burpees over the barbell
R60S between rounds
RX+ perform reps of 8.