Month: September 2021

Fitness & Performance

A) E4M x 4 sets

– 6-8 1¼ bench press w/ 55% @ tempo

– 8-12 double bend over KB rows

– 8-12 banded no moneys

*BP tempo: 3 sec down, 1 sec pause at ¼ 

*BP heavier than last week

B) Strength option

3-4 sets:

– 8-12 double DB Romanian deadlifts @ 3011 tempo

– 8-12 seated single DB or BB overhead tricep extension

– 8-12 ring bicep curls

– 1 lap heavy reverse sled drag

OR 

Conditioning Option

E2M x 8-12 sets:

– 250/200m row or ski, 200m run, or 500/400 AB

*pick another modality from last week or complete more sets

Fitness

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 12 double KB deadlifts (53/35s)

– 10 toes to bar

– 8 up/downs

Station 2: 

– 250/200m run

– 12 SA DB hang power cleans  (3-3-3-3)

– 10 box step ups (w/ DB if able)

– 8 push-ups

Performance

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 12 double KB deadlifts (53/35s)

– 12 toes to bar

– 12 burpees

Station 2: 

– 250/200m run

– 12 SA DB hang power cleans  (3-3-3-3 @ 50/35)

– 12 box jump overs (24/20″)

– 12 push-ups

Fitness

A) E2.5M x 6 sets:

Odd sets:

– 8/side DB/KB front foot elevated split squats (knee over toe focus)

Even sets:

– 8-12 BB bent over rows @ 2111 tempo

– 30 sec flutter kicks medball 

B) 3 rounds for time: 

– 400m run

– 20-15-10 walking lunges

– 15-12-9 strict pull-ups

Performance

A) E2.5M x 6 sets:

– 1-3 front squats

*Increase load from last week.

B) 3 rounds for time: 

– 400m run

– 30-20-10 DB/KB walking lunges (35/25s)

– 20-15-10 pull-ups

*RX+ perform CTB pull-ups w/ 53/35s

Fitness & Performance

A) E2MOM x 5 sets:
– 5 push press

*Heavier than last week. 

Fitness

B) 6 rounds for time:

– 200m row

– 25 single unders

– 5 up/down DB devils press

R60S

Performance

B) 6 rounds for time:

– 250/200m row

– 25 double unders

– 5 DB devils press (35/25s)

R60S

Fitness

“Little Holleyman”

30 rounds for time:

– 5 wallballs

– 5/4 push-ups

– 5 double DB hang power clean

Performance

“Holleyman”

30 rounds for time:

– 5 wallballs (20/14

– 3 handstand push-ups

– 1 power clean (225/155)

*sub HSPU with 3 L-seated DB presses or 3 box HSPUs.

Fitness

E2MOM x 3-4 sets

Station 1: 200m run

Station 2: 12 DB SA hang power cleans (3/3/3/3) + 10 goblet hold reverse lunges + 8 up/downs

Station 3: 24/18 cal row

Station 4: 8 pull-ups + 10 box step overs + 12 push-ups

Performance

E2MOM x 3-4 sets

Station 1: 300m run

Station 2: 16 DB SA hang power cleans (4/4/4/4 @ 50/35) + 12 goblet hold reverse lunges + 8 burpees

Station 3: 30/24 cal row

Station 4: 8 pull-ups + 12 box jump overs (24/20”) + 16/12 push-ups

Fitness

A) E3MOM x 4 sets
– 8-12 DB incline press (bench on 20”)

– 8-12 alt double band 45 degree pull-aparts

– 12-16 alt KB/DB reverse lunges

Performance

A) E3MOM x 4 sets

– 3.3.3 TnG power snatch cluster

*Rest 10 seconds between each cluster of 3 reps

B) Strength Option

3-4 sets:

– 8-12/side half kneeling landmine press

– 8-12 double DB Romanian deadlifts

– 8-12 seated band row @ 2111 tempo

– 1 lap reverse sled drag

OR

Conditioning Option

E2M x 8-12 sets:

– 250/200m row or ski, 200m run, or 500/400 AB

Fitness & Performance

A) E4M x 4 sets

– 6-10 1¼ bench press w/ 50% @ tempo

– 6-10 double bend over KB rows

– 12-16 banded face pulls

*BP tempo: 3 sec down, 1 sec pause at ¼ 

*BP heavier than last week

Fitness

B) 4 rounds for time:

– 300m run

– 16 alternating DB snatches 

– 8 up/downs

R60S

Performance

B) 4 rounds for time:

– 300m run

– 20 alternating DB snatches (50/35)

– 10 burpees

R60S