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
Fitness
6 rounds for time with a partner:
– 12/9 cal row
– 9 DB thrusters
– 6 hanging knee raises / abmat sit-ups
+
6 rounds for time with a partner
– 200m run
– 12 RKB swings
– 8 push-ups
*Rounds alternate for 3 each per person
Performance
6 rounds for time with a partner:
– 12/9 cal row
– 9 DB thrusters (35/25s)
– 6 toes to bar
+
6 rounds for time with a partner
– 200m run
– 15 RKB swings (53/35)
– 10 push-ups
*Rounds alternate for 3 each per person
Fitness & Performance
A) E4M x 4 sets:
– Bench press
– Pull-ups
– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per side
B) Strength Option
3-4 sets for quality:
– 16 alt DB death march
– Max effort banded tricep push-downs
– 1 lap reverse sled drag
– 8-12 bent over BB rows
OR
Conditioning Option
8-12 sets:
– 60/60s row/bike/ski