gym closed today!

Fitness

30 min AMRAP w/ a partner:

– 12/9 cal row

– 12 wallballs 

– 9 strict pull-ups

– 12 RKB swing

– 6 up/down + box step over

*switch after each movement

Performance

30 min AMRAP w/ a partner:

– 15/12 cal row

– 15 wallballs (20/14)

– 12 pull-ups

– 9 hang power cleans (115/75, 95/65)

– 6 burpee box jump overs (24/20”)

*switch after each movement

Fitness

A) E3M x 6 sets:

– 7-6-5-4-3-2 BB back or box squats

After odd sets…

– 10 tall kneeling DB press

After even sets…

– 5/side single arm ring rows w/ reach

*Same or heavier than last week.

Performance

A) E3M x 6 sets – back squat

Set 1: 5 @ 70%

Set 2: 2-3 @ 80-85%

Set 3-6: 1 @ 90-92.5%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12 alternating front foot elevated reverse lunges (BB or DBs)

– 16 alt double KB gorilla rows

– 8-12 tough ring rows

– 8-16 tough push-ups (be creative!)

OR 

Conditioning Option

6-9 sets:

– 90/90s row/bike/ski

Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 12-16 L-seated band row

Even sets:

– 8/side alt. landmine reverse lunge

*Compare to 7/12

B) 3-4 rounds for time:
– 400m run

– 10 double DB hang power snatches

– 10 up/downs

R2M

Performance

A) E2M x 8 sets

Sets 1-4: 1 power snatch + 1 hang snatch

Sets 5-8: 1 snatch

*Compare to 7/12

B) 3-4 rounds for times:
– 400m run

– 10 UB power snatches (95/65, 75/55, 65/45)

– 10 burpees over the barbell

R2M

A) E3M x 4 sets:

– 8-6-4-4-4 deadlifts

– 8-12 DB incline press

– 8-12 KB chest supported incline rows

*Compare to 7/11

B) 10 rounds for time:

– 12/9 cal row

– 3 up/down DB devil press (35/25s)

*15 min cut-off

Performance

A) E3M x 5 sets – deadlifts

Set 1: 8 @ 55%

Sets 2: 6 @ 65%

Sets 3-5: 4 @ 70-75%

*Compare to 7/11

B) 10 rounds for time:

– 12/9 cal row

– 3 DB devil press (35/25s)

*15 min cut-off

Fitness

10 min AMRAP:

– 200m row

– 10 wallballs 

– 5 hanging knee raise

R5M

10 min AMRAP:

– 200m run

– 8 DB snatches

– 24 single unders

R5M

10 min AMRAP:

– Pick run or row

– 8 goblet hold reverse lunges

– 8 push-ups

Performance

10 min AMRAP:

– 250/200m row

– 12 wallballs (20/14)

– 6 toes to bar

R5M

10 min AMRAP:

– 200m run

– 8 DB snatches (50/35)

– 24 double unders

R5M

10 min AMRAP:

– Pick run or row

– 8 goblet hold reverse lunges

– 12/9 push-ups

Fitness

A) E3M x 4 sets:

– 8-12 heel elevated KB front squats

– 8-12 BB bent over rows

– 8-12 DB floor press

B) EMOM x 10-20 sets:

– 3 DB power clean + push press

– 3 strict pull-ups

– 3 box jump overs (24/20”)

Performance

A) E3M x 4 sets:

– 2.2.2 power clean + push jerk clusters

*Pause 10 seconds after each double

*Compare to 7/8

B) EMOM x 10-20 sets:

– 1 power clean + push jerk (185/125, 155/105, 135/95, 115/75. 96/65)

– 3 pull-ups

– 3 box jump overs (24/20”)

*RX+ perform 3 CTB pull-ups or 1-2 bMUs