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
Fitness
E5MOM x 6-8 sets:
Station 1:
– 200m run
– 15 RKB swings
– 12 push-ups
– 9 box step ups
Station 2:
– 15/12 cal row
– 15 wallballs
– 12 strict pull-ups
– 9 up/downs
Performance
E5MOM x 6-8 sets:
Station 1:
– 200m run
– 20 RKB swings (53/35)
– 15/12 push-ups
– 10 box jump overs
Station 2:
– 20/15 cal row
– 20 wallballs (20/14)
– 15 pull-ups
– 5 DB devil press (35/25)