Fitness
A) E3M x 6 sets:
– 5 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) E3M x 4-7 sets:
– 12/9 or 10/7 cal row
– 8 DB thrusters
– 4 burpees
Performance
A) E3M x 6 sets – back squat
Set 1: 6 @ 70%
Set 2: 4 @ 80%
Set 3-6: 2-3 @ 80-85%
B) E3M x 4-7 sets:
– 12/9 cal row
– 9 DB thrusters (35/25s)
– 6 burpees over the bar
RX+ row 15/12 cal and use 50/35s
Fitness
“Little Badger”
3 rounds for time:
– 25 double DB hang squat cleans
– 20 strict pull-ups (in UB sets of 5)
– 600m run
Performance
“Badger”
3 rounds for time:
– 30 squat cleans (95/65)
– 30 pull-ups
– 800m run
Gym Closed
Fitness
In teams of two, with only one partner working at a time, complete the following for time:
– 1200m Relay Row (alternating 300 meters)
immediately followed by…
16 rounds (partners alternating full rounds) of:
– 8 Push-ups (scale if needed)
– 12 Russian KB swings
– 16 Air squats
immediately followed by…
– 1200m Relay Row (alternating 300 meters)
Performance
In teams of two, with only one partner working at a time, complete the following for time:
– 1600m Relay Row (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of:
– 10 Push-ups (full range of motion)
– 15 Russian KB swings (heavy)
– 20 Air squats
immediately followed by…
– 1600m Relay Row (alternating 400 meters)
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12 DB incline press
– 8-12 KB chest supported incline rows
Performance
A) E4M x 4 sets – deadlifts
Set 1: 8 @ 55%
Sets 2-4: 8 @ 65%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side rear foot elevated split squats
– 12-16 banded OH tricep extensions
– 8-12 alternating pike leg lift overs
– 12-16 alternating double KB gorilla row
OR
Conditioning Option
For time:
– 800m run
– 60 RKB swings
– 40 goblet squats
– 20 TGUPs