Fitness & Performance

A) E4M x 3 sets

– 8-12 BB or DB Romanian deadlifts @ 50-55%

– 8-12 dips

– 8-12/side bent over rows

Fitness

B) EMOM x 10-20 sets:

– 3-5 wallballs 

– 3-4 hanging knee raises

– 3 box step overs

Performance

B) EMOM x 10-20 sets:

– 5 wallballs (20/14)

– 4 toes to bar

– 3 box jump overs (24/20”)

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 8-12 BB/DBs strict overhead press

– 8/side KB front rack contralateral box step-up (L)

Even sets:

– 4-6 DB batwing rows w/ 4 sec pause 

– 8/side KB front rack contralateral box step-up (R)

*Heavier than last week

B) 4 rounds:

3 minute running clock

– 400m row

– AMRAP SA DB power clean + push press in remaining time 

R60S

*Score is total reps on clean & jerk

Performance

A) E2MOM x 8 sets:

Sets 1-2: 2 triple pause split jerk

Sets 3-4: 2 split jerk

Sets 5-8: 1 split jerk

*Stay below 85% and work on speed and technique

B) 4 rounds:

3 minute running clock

– 500/400m row

– AMRAP power clean & jerk in remaining time (135/95)

R60S

*Score is total reps on clean & jerk

*RX+ use 155/105

Fitness

A) E4M x 4 sets:

– 8-12/side single arm DB bench press

– 2-4 supinated negative pull-ups

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

B) 5 rounds for time:
– 200m run

– 16 double unders

– 12 RKB swings

– 8 hand release push-ups

R60S

Performance

A) E4M x 4 sets:

– bench press 1 RIR @ 75-80%

– 4-8 ring or bar (supinated) strict pull-ups (weighted, BW)

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

*If you can’t perform pull-ups without assistance, sub Fitness version

B) 5 rounds for time:
– 200m run

– 18 double unders

– 15 RKB swings (53/35)

– 12/9 hand release push-ups

R60S

Fitness

A) E4M x 4 sets:

– 8-12 front squats (BB or double KB)

– 12-16 DB floor press

– 8-12/side half kneeling banded high row

*One more set than last week.

Performance

A) E4M x 4 sets:

– 8-10 front squats @ 55-60%

*One more set than last week.

B) Strength Option

3-4 sets for quality:

– 1 lap heavy forward sled drag

– 8-12 DB bench press @ 3110 tempo

– 4-8 strict pull-ups (banded, BW or weighted)

– 12-16 alt. toe slide mountain climbers

OR

Conditioning Option

– 5k row or 10k bike time trial 

Fitness

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

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 bent over BB rows

Even sets:

– 6/side deficit lateral KB lunge (touch KB to floor)

*Compare to 8/17.

B) 3 rounds for time:

– 600-400-200m run

– 15-12-9 DB hang squat cleans

– 15-12-9 strict pull-ups in UB 5s-4s-3s

Performance

A) E2M x 8 sets

Sets 1-2: 3 position cleans (high, hang, 2” below knee)

Sets 3-4: 2 position cleans (hang, 2” below knee)

Sets 5-8: 1 clean (floor)

*Receive in squat if able.

B) 3 rounds for time:

– 600-400-200m run

– 15-12-9 hang squat cleans (95/65)

– 15-12-9 pull-ups

RX+ use 115/75 and/or 9-6-3 bar muscle ups.

Fitness

2 rounds (6 total sets)…

5 min AMRAP

– 400m run, then in remaining time:

• 8 alt. DB hang power clean (4/4)
• 4 up/downs

R2.5M

5 min AMRAP

– 500/400m row, then in remaining time:

• 8 wallballs 
• 16 single unders

R2.5M

5 min AMRAP

– 400m run, then in remaining time:

• 4 hanging knee raise
• 8 push-ups

R2.5M

*switch the runs and the rows the second time through

Performance

2 rounds (6 total sets)…

5 min AMRAP

– 400m run, then in remaining time:

• 8 alt. DB hang power clean (4/4 @ 50/35)
• 4 up/downs

R2.5M

5 min AMRAP

– 500/400m row, then in remaining time:

• 8 wallballs (20/14)
• 16 double unders

R2.5M

5 min AMRAP

– 400m run, then in remaining time:

• 4 toes to bar
• 8 push-ups

R2.5M

*switch the runs and the rows the second time through

Fitness

A) E3M x 6 sets:

– 9-7-5-3-1-1 deadlifts

After odd sets: 8-12 DB incline press

After even sets: 8-12 KB chest supported incline rows

*Compare to 8/15

B) EMOM x 10-20 sets:

– 3-4 double KB deadlifts 

– 3-4 dips

– 3-4 box step-overs

Performance

A) E3M x 6 sets – deadlifts

Set 1: 5 @ 65-70%

Sets 2: 2-3 @ 75-80%

Sets 3-6: 1 @ 90-90+%

*Compare to 8/15

B) EMOM x 10-20 sets:

– 3 deadlifts @ 60-65% of A

– 3 ring dips

– 3 box jump overs (24/20”)