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.
Fitness
2 sets total:
8 min AMRAP
– 250/200m row
– 10 RKB swings
– 6 up/downs
+
R4M
+
8 min AMRAP
– 200m run
– 10 air squats
– 6 hanging knee raises
+
R4M
Performance
2 sets total:
8 min AMRAP
– 250/200m row
– 6 hang power cleans (115/75, 95/65)
– 6 burpees over barbell
+
R4M
+
8 min AMRAP
– 200m run
– 12 air squats
– 6 toes to bar
+
R4M