Fitness
A) E2M x 8 sets (4 each, alternating)
Station 1:
– 8/side front foot elevated split squats
– 30 sec side plank R
Station 2:
– 8-12 L-seated DB press
– 30 sec side plank L
B) EMOM x 10-20 sets:
– 3 DB/BB thrusters
– 3 hanging knee tuck
– 3 up/down to box step-up
Performance
A) E2M x 8 sets
– 1 front squat w/ 32X1 tempo + 1 regular front squat @ 75-85%
B) EMOM x 10-20 sets:
– 3 thrusters (135/95, 115/75, 95/65, 75/55)
– 3 toes to bar
– 3 burpee box jump overs (24/20”)
Fitness
A) E3M x 6 sets:
– 9-7-5-9-7-5 deadlifts
*The second wave should be heavier than the first.
*All waves should be heavier than last week.
After odd sets: 8-12 supinated ring rows
After even sets: 8-12 DB bench press
B) 5 rounds for time
– 200m run
– 10 RKB swings
– 6 strict pull-ups
Performance
A) E3M x 6 sets:
– 9-7-5-9-7-5 deadlifts
*The second wave should be heavier than the first.
*All waves should be heavier than last week.
B) 5 rounds for time
– 200m run
– 12 RKB swings (53/35)
– 8 pull-ups
*RX+ use 70/44 w/ CTB pull-ups or 5-4-3-2-1 bar muscle-ups.
Fitness
A) E2M x 6 sets (3 each, alternating)
Odd:
– 12-16 DB incline press
– 8 banded no moneys w/ pause
Even:
– 12-16 BB hip thrusts w/ pause (off ground)
– 8/side DB shoulder external rotations
B) E3MOM x 4-7 sets:
– 12/9 or 10/7 cal row
– 6 double DB hang power snatch
– 3-6 up/downs
Performance
A) E2M x 6 sets:
– 3-3-2-2-1-1 hang power snatch
*Build to a heavy but crisp triple.
B) E3MOM x 4-7 sets:
– 12/9 cal row
– 6 hang power snatch (96/65, 75/55, 65/45)
– 6 burpees over the bar
RX+ perform 15/12 cal row.
“Fight Gone Bad”
3 rounds for total reps:
– 1 minute wallballs (20/14)
– 1 minute KB sumo deadlift high pulls (70/53)
– 1 minute box jumps (20 in)
– 1 minute push press (75/55)
– 1 minute row for calories
– 1 minute rest