Monday 10/11

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB split squats

– 8 L seated band row (green)

Even sets:

– 16 alternating seated DB piston press

– 8/side banded chops (high to low – red)

B) E6M x 3-4 sets:

– 400m row

– 8 DB hang squat cleans

– 12 push-ups

– 24 single unders

Performance

A) E2M x 8 sets

Sets 1-2: 3 position clean (high hang, hang, 2” below knee)

Sets 3-4: 2 position clean (hang, 2” below knee)

Sets 5-8: 1 clean (floor)

B) E6M x 3-4 sets:

– 500/400m row or 1000/800m bike

– 5 squat cleans @ 70% of A

– 15/12 push-ups

– 30 double unders

Fitness

Against a 5-minute running clock…

– 15/12 cal row (scale to 12/9)

– 400m run (scale to 300 or 200m)

Max reps in remaining time of…

Set 1: SA alt. DB clean + push press

Set 2: strict pull-ups

Set 3: DB/KB thrusters

Set 4: single unders

Set 5: burpee box step ups 

R2.5M after each set for a total of 5 sets.

Performance

Against a 5-minute running clock…

– 20/15 cal row

– 400m run

Max reps in remaining time of…

Set 1: ground to overhead (95/65, 75/55)

Set 2: pull-ups

Set 3: thrusters

Set 4: double unders

Set 5: burpee box jump overs (24/20”)

R2.5M after each set for a total of 5 sets.

RX+ perform CTB pull-ups and use 115/75.

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:
– 8-12/side half kneeling BB landmine press

– 8-12 bent over reverse flys

Even sets:

– 12-16 alt. DB death march

– 10-20 sec hanging knee tuck

Performance

A) E2MOM x 8 sets

– 1.1 power snatch cluster

*Rest 10 seconds between each rep

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 10-20 DB incline press @ 2 RIR

– 10 DB Romanian deadlifts

– 10-20 incline chest supported KB rows

– 10 banded Spanish squats

OR 

Conditioning Option

4-6 rounds:

– 400m run

– 30 sec ring or floor FLR

Fitness

A) E3M x 4 sets – back squat

– 8 box squats w/ pause

– 8-12 DB floor press

– 8-12/side lean away DB lateral raises

B) For time:

– 40/30-28/21-16/12 cal row

– 30-20-10 wallballs (20/14)

– 30-20-10 RKB swings (53/35)

Performance

A) E3M x 4 sets – back squat

Set 1: 8 @ 50%

Sets 2-4: 8 @ 60-65%

B) For time:

– 50/40-35/28-20/16 cal row

– 40-30-20 wallballs (20/14)

– 30-20-10 RKB swings (53/35)

Fitness

E3.5M x 10-12 sets

Station 1: 

– 200m run

– 6 DB hang squat cleans 

– 24 single unders

Station 2: 

– 200m row

– 12 push-ups

– 6 hanging knee raises

Performance

E3.5M x 10-12 sets

Station 1:

– 200m run

– 6 TnG squat cleans (115/75, 95/65, 75/55)

– 24 double unders

Station 2: 

– 250/200m row

– 12 push-ups

– 6 toes to bar

Fitness

A) E3M x 4 sets:

– 8 deadlifts

– 8-12 L-seated DB press

– 12-16 mountain climbers

B) E6M x 3-4 rounds:
– 400m row

– 12 double KB deadlifts

– 9 strict pull-ups

– 6 burpees

Performance

A) E3M x 4 sets:

– 8 deadlifts

*Set 1 @ 55%.

*Set 2 @ 60% 

*Sets 3-4 @ 60-65%

B) E6M x 3-4 rounds:
– 500/400m row

– 15 double KB deadlifts (53/35s)

– 12 pull-ups

– 9 burpees

Fitness

A) E3.5M x 4 sets:

– 8-12 bench press

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) EMOM x 10-20 sets

– 2 x (1 DB clean + 2 goblet hold lunges)

– 4 box jump step-ups

– 3 push-ups

Performance

A) E3.5M x 4 sets:

– 8-12 bench press

Set 1 @ 50%

Sets 2-4 @ 55-60%

After each set: 

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) EMOM x 10-20 sets

– 2 x (1 DB snatch + 2 OH weighted lunges) @ 35/25

– 3 box jump overs (24/20”)

– 4 push-ups

RX+ complete with 50/35