Fitness

A) E2MOM x 8 sets (4 each, alternating)

Even:

– 8 double KB heel elevated front squats w/ pause

– 8-12/side half kneeling DB press

Odd:

– 8-12 tough ring rows

– 8-12 supine medball hamstring curls

B) B) 3 rounds for time:

– 400m run

– 15-12-9 reps of

• DB power cleans 
• hanging knee raise

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 power clean + 1 hang (squat) clean

Sets 5-8: 1 (squat) clean

*Compare to 6/7

B) 3 rounds for time:

– 400m run

– 15-12-9 reps of

• power cleans (115/75)
• toes to bar

Fitness

E8M x 4-5 sets:

– 200m row

– 12 alt. DB snatches 

– 8 strict pull-ups

– 200m run

– 12 DB goblet hold/prisoner reverse lunges

– 8 box step overs (knee height)

Performance

E8M x 4-5 sets:

– 250/200m row

– 16 alt. DB snatches (50/35)

– 12 pull-ups

– 200m run

– 12 DB goblet hold reverse lunges

– 8 box jump overs (24/20”)

Fitness

A) E4M x 4 sets:

– 8/side SL DB/BB B-stance Romanian deadlifts

– 8-12 dips

– 8-12 DB lat pull-overs

*Compare to 3 sets on 6/6

B) 8 rounds for time:

– 12/9 cal row

– 10 RKB swings 

– 8 push-up

R60S

*Elevated push-ups if needed

Performance

A) E4M x 4 sets:

– 8/side SL BB B-stance Romanian deadlifts

– 8-12 dips (weighted, bodyweight, banded)

– 8-12 DB lat pull-overs

*Compare to 3 sets on 6/6

B) 8 rounds for time:

– 15/12 cal row

– 12 RKB swings (53/35)

– 9 hand release push-ups

R60S

*RX+ complete w/ 18/14 cals, 70/44 KB,  and 6 strict HSPUs

Fitness & Performance

A) E4M x 3 sets:

– 8-12 strict overhead press

– 8-12/side bent over DB/KB rows

– 8-12 banded spanish squats

Fitness

B) E90S x 10-15 sets:

– 20 single unders / lateral hops

– 3/side SA DB/KB hang power clean + push press 

– 6 wallballs 

– 3 DB facing up/downs

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3/side SA DB/KB hang power clean + push press (50/35)

– 6 wallballs (20/14)

– 3 DB facing burpees

Gym closed

Fitness

E12M x 3 sets:

– 300m run

– 15 DB thrusters

– 30 cal row (scale to 24 cal)

– 15 pull-ups

– 30 single unders / lateral hops

*Complete 4 sets if feeling good!

Performance

E12M x 3 sets:

– 400m run

– 20 thrusters (95/65, 75/55, 65/45)

– 40/30 cal row

– 20 pull-ups

– 40 double unders

RX+: complete 4 sets.

Fitness & Performance

A) E4M x 3 sets:

– 2 RIR close grip bench press @ 55% (8-12 reps)

– 5 DB chest supported batwing rows w/ 5 sec pause

– 5/side half kneeling banded twists w/ 3 sec eccentric

B) Strength Option

3-4 sets for quality:

– 12-16 landmine side to side lateral squats (low hold)

– 12-16 banded tricep push-downs

– 12-16/side L-seated straight leg lift overs (over DB)

– 12-16 alternating DB curls

OR

Conditioning option

8 rounds for time:

– 250/200m row or 200m run or 500/400 AB

– 12 alternating DB snatches

– 6 lemon squeezes