Fitness
A) E3M x 6 sets:
– 7-7-5-5-3-3 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.
B) For time:
– 600m run
– 60 wallballs in UB sets of 10
– 600m run
Performance
A) E3M x 6 sets – back squat
Set 1: 5 @ 70%
Set 2: 3 @ 80-85%
Set 3-6: 1-2 @ 85-90%
B) For time:
– 800m run
– 80 wallballs (20/14)
– 800m run
Fitness
10 min AMRAP:
– 200m row
– 8 double KB deadlifts
– 8 push-ups
R5M
10 min AMRAP:
– 200m run
– 4 double DB hang power cleans
– 24 single unders
R5M
10 min AMRAP:
– Pick run or row
– 4 box step overs
– 8 strict pull-ups
Performance
10 min AMRAP:
– 250/200m row
– 8 deadlifts (185/125, 155/105, 135/95)
– 12 push-ups
R5M
10 min AMRAP:
– 200m run
– 4 hang power cleans (135/95, 115/75, 95/65)
– 24 double unders
R5M
10 min AMRAP:
– Pick run or row
– 4 box jump overs (24/20”)
– 8 pull-ups
RX+ sub 8 HSPUs for push-ups.
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
B) EMOM x 10-20 sets:
– 4 alt. DB snatch
– 2-4 abmat sit-ups / hanging knee raise
– 4 air squats
Performance
A) E2M x 8 sets:
– 1 power snatch + 1 hang snatch
*Catch hang snatch as low as possible
B) EMOM x 10-20 sets:
– 3 touch and go power snatch (95/65, 75/55, 65/45)
– 3 toes to bar
– 5 air squats
RX+ perform 3-5-7 reps
Fitness
A) E4M x 4 sets:
– 8-6-6-4 deadlifts
– 8-12 DB incline press
– 8-12 KB chest supported incline rows
B) 12 min AMRAP:
– 12/9 cal row
– 9 RKB swings (heavy)
– 6 dips or push-ups
Performance
A) E4M x 4 sets – deadlifts
Set 1: 8 @ 50%
Sets 2: 8 @ 60%
Sets 3-4: 6 @ 65-70%
B) 12 min AMRAP:
– 12/9 cal row
– 9 RKB swings (heavy)
– 6 ring dips
Fitness
EMOM x 4-7 rounds
1: 12/9 or 10/7 cal row
2: 6 DB up/down devil press
3: 6-9 strict pull-ups
4: 9-12 wallballs
5: 200m run
6: rest
Scale with hill run.
Performance
EMOM x 4-7 rounds
1: 12/9 cal row
2: 6 DB devil press (35/25s)
3: 9 pull-ups
4: 12 wallballs (20/14)
5: 200m run
6: rest
RX+ perform 15/12 cal, 9 CTB pull-ups, 15 wallballs
Fitness
A) E3M x 4 sets:
– 8-12 double KB deadlifts
– 8-12 BB bent over rows
– 8-12/side half kneeling DB presses
Performance
A) E3M x 4 sets:
– 3.3.3 power clean + push jerk clusters
*Pause 10 seconds
FItness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12/side box pistol squats or step-ups
– 1 lap waiters walk
– 12-16 alternating hanging knee raises (sub from floor)
– 45-60 sec floor or low ring front leaning rest (FLR)
OR
Conditioning Option
3 sets:
– 5x 30/30s row/bike/ski
R60S after each set of 5 for 3 total sets
Fitness
E12M x 3-4 sets:
– 400m row
– 8 double DB power snatch
– 10 box step overs
– 400m run
– 12 hanging knee raises
– 14 goblet / prisoner hold reverse lunges
Performance
E12M x 3-4 sets:
– 500/400m row
– 9 power snatch (75/55, 65/45, 55/35)
– 12 box jump overs (24/20”
– 400m run
– 15 toes to bar
– 18 back rack reverse lunges
Fitness & Performance
A) E4M x 3 sets:
– Bench press
– Pull-ups
– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per side
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 9 RKB swings
– 6 push-ups
– 3 up/downs
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 9 RKB swings (53/35)
– 6 ring dips
– 3 burpees to target
RX+ complete 70/44.