Fitness

EMOM x 5-7 rounds

1: 12/9 or 10/7 cal row

2: 6-9 DB up/down devil press 

3: 6 strict pull-ups + 9-12 goblet squats 

4: 15 single unders + 3-6 burpees

5: rest

Performance

EMOM x 5-7 rounds

1: 12/9 cal row

2: 9 DB devil press (35/25s)

3: 6 pull-ups + 12 goblet squats (53/35)

4: 18 double unders + 6 burpees

5: rest

RX+ complete with 15/12 cal row.

Fitness

A) E2M x 8 sets (4 each, alternating)

Station 1:

– 12-16 alternating DB incline press

– 8-12 BB banded good mornings (light to moderate

Station 2:

– 12-16 alternating KB gorilla rows

– 8-12 seated leg lift overs

Performance

A) E2M x 8 sets

Sets 1-4: hang snatch + snatch

Sets 5-8: snatch

*Receive in a squat if able

Fitness & Performance

B) Strength Option

3-4 sets:

– 8-16 banded Spanish squats

– 8-16 dips (weighted, BW, band, or box)

– 8-16 BB hip thrusts

– 816 DB wall assisted bicep curls

OR

Conditioning Option

5-6 sets:

– 500m row / 1000m bike / 400m ski

R90S

*Goal is to stay +/- 5 seconds from initial set at 80-90% pacing.

Fitness

2 sets total:

8 min AMRAP

– 200m row

– 10 double KB deadlifts 

– 8 push-ups

+

R4M

+

8 min AMRAP

– 200m run

– 6 strict pull-ups 

– 4 up/down + box step  over (20/16”)

+

R4M

Performance

2 sets total:

8 min AMRAP

– 250/200m row

– 12 double KB deadlifts (53/35s)

– 12/9 push-ups

+

R4M

+

8 min AMRAP

– 200m run

– 6 pull-ups 

– 6 up/down + box jump over (20/16”)

+

R4M

Fitness

A) E2.75M x 6 sets:

– 5 BB/dKB front squats w/ 32X1 tempo

After odd sets: 8-12 DB tall kneeling press 

After even sets: 8-12 ring rows

B) 10 min AMRAP:

– 1 double KB front or goblet squat

– 4 hanging knee raises

– 18 single unders

Performance

A) E2.75M x 6 sets

– 4 front squats w/ 32X1 tempo @55-65%

*Heavier than last week.

B) 10 min AMRAP:

– 1 front squat (135/95, 115/75, 95/65)

– 5 toes to bar

– 20 single unders

*Add one FS each round. Take from floor. 

Fitness & Performance

A) E3M x 4 sets:

– 8-12 BB Romanian deadlifts @ 50-65%

– 12-16 DB floor press w/ pause

– 8-12/side bent over KB row

B) 4 rounds for time:

– 400m run

– 20 RKB swings (53/35)

RX+ use 70/44

C) 2-3 sets:
– 10 hollow rocks

– 20 sec/side side plank

– 30 mountain climbers

Rest as needed

Fitness

A) E3M x 3 sets:

– 12-16 BB strict overhead presses

– 12-16 DB goblet hold weighted step-ups

– 8/side SA banded bent over reverse fly w/ pause

B) E3M x 4-7 sets:

– 12/9 or 10/7 cal row

– 6 DB hang power cleans + push press

– 8-12 wallballs 

Performance

A) E3M x 3 sets:

– 3.3.3 TnG power clean + push jerk clusters

R10S between triples

B) E3M x 4-7 sets:

– 12/9 cal row

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

– 12 wallballs (20/14)

RX+ perform 15/12 cal row

Fitness

A) E2.5M x 6 sets

– 3-6 bench press

After odd sets: 

– 8 DB lat pull-over

After even sets:

– 8/side DB external rotations

Performance

A) E2.5M x 6 sets

– bench press

*Set 1: 5 @ 70%.

*Set 2: 3 @ 80% 

*Sets 3-6: 1-3  @ 82.5%-92.5%

After odd sets: 

– 8 DB lat pull-over

After even sets:

– 8/side DB external rotations

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side split squat (harder: RFE, easier: regular split squat)

– 12-16 overhead double banded tricep extension (red/red, red/green, green/green)

– 8-12 DB weighted hanging knee raises

– 12-16 BB drag curls

OR 

Conditioning Option

5 sets:

– 500m row / 1000m bike / 400m ski

R2M

*Goal is to stay +/- 5 seconds from initial set at 80-90% pacing.