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
Fitness
A) E2MOM x 8 sets
– 3 push press
After odd sets:
– 16 alternating KB goblet hold lateral lunges
After even sets:
– 8-12 DB lat pull-overs
*Heavier than last week.
Performance
A) E2MOM x 8 sets:
– 3 push press
*Heavier than last week.
B) Strength Option
3-4 sets for quality:
– 8-12/side half kneeling landmine press
– 8-12/side bent over DB/KB rows
– 8-12 banded Spanish squats
– 1 lap farmers carry (heavy!)
C) Conditioning Option:
For time:
– 800-600-400-200m run
– 40-30-20-10 alt DB hang clean + push press (50/35, 40/25, 30/15)
– 80-60-40-20 double unders (sub single unders)
*Scale to only completing the last 3 rounds if needed.