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
Fitness
E8M x 4-5 sets:
– 250/200m row
– 12 RKB swings
– 9 DB push press (35/25s)
– 200m run
– 12 DB/prisoner lunges
– 6 burpees to target
Performance
E8M x 4-5 sets:
– 250/200m row
– 16 RKB swings (53/35)
– 12 DB push press (35/25s)
– 200m run
– 12 DB lunges
– 8 burpees to target
RX+ use 70/44 KB & 50/35 DBs.
Fitness
A) E3M x 5 sets:
– 6-8 BB box squats
– 12 L-seated DB overhead piston press
– 16 alt. KB gorilla rows
*Same or heavier than last week.
B) 3 rounds for time:
– 400m run
– 30-20-10 wallballs
– 60-40-20 single unders or lateral hops
Performance
A) E3M x 5 sets – back squats
Set 1: 8 @ 55%
Set 2: 8 @ 65%
Set 3-5: 6 @ 70-75%
B) 3 rounds for time:
– 400m run
– 40-30-20 wallballs (20/14)
– 80-60-40 double unders
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) E90S x 10-15 sets:
– 3 DB power cleans (floor to shoulder)
– 3-6 push-ups
– 3-6 box step ups
– 3-6 hanging knee raise
Performance
A) E2MOM x 8 sets
Sets 1-4: 1 power clean + 1 front squat + 1 hang (squat) clean
Sets 5-8: 1 (squat) clean
B) E90S x 10-15 sets:
– 3 power clean @ 55-65% of A
– 6 push-ups
– 3 box jump overs (24/20”)
– 3-6 toes to bar
RX+ sub 3-6 HSPUs and/or 2-3 MUs (bar or ring) for T2B
Fitness
A) E4M x 3 sets:
– 8/side SL DB/BB B-stance Romanian deadlifts
– 8-12 dips
– 8-12 DB lat pull-overs
B) E2M x 10-16 total sets (alternating stations)
Station 1:
– 12/9 or 10/7 cal row
– 8 dKB deadlifts
Station 2:
– 12/9 or 10/7 cal row
– 4-8 strict pull-ups
RX+ perform 15/12 cal row w/ 10 deadlifts & 5-10 strict pull-ups
Performance
A) E4M x 3 sets:
– 8/side SL BB B-stance Romanian deadlifts
– 8-12 dips (weighted, bodyweight, banded)
– 8-12 DB lat pull-overs
B) E2M x 10-16 total sets (alternating stations)
Station 1:
– 12/9 cal row
– 8 dKB deadlifts (53/35s)
Station 2:
– 12/9 cal row
– 4-8 strict pull-ups