Fitness
E2M x 3-4 sets
1: 400/320m row
2: 12 wallballs + 10 pull-ups + 8 push ups
3: 8 double DB hang power cleans + 10 alt. reverse lunges + 12 sit-ups
4: 200m run (scale to hill run)
5: rest
Performance
E2M x 3-4 sets
1: 500/400m row
2: 15 wallballs (20/14) + 12 pull-ups + 9 push ups
3: 9 hang power cleans (95/65) + 12 alt. front rack reverse lunges + 15 sit-ups
4: 200m run
5: rest
RX+: CTB pull-ups & 115/75 BB
Fitness & Performance
A) E4M x 4 sets:
– Bench press
– 8-12/side bent over DB row
– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)
B) Strength Option
3-4 sets for quality:
– 8-12 DB Romanian deadlifts @ 3011 tempo
– 12-16 DB skull crushers
– 8-12 BB bent over rows
– 12-16 alt. SL hanging knee raises
*RDLs heavier than last week
OR
Conditioning Option
5-8 rounds:
– 500m row, 400m run, 1000m AB, or 350m ski
R60S (less rest than last week!)
*Shoot to keep all sets +/- 3 sec from your first at 90% pace
*Goal is to complete same number as last week with same average pace
Fitness
A) E4M x 3 sets:
– 8-12 front squats (BB or double KB)
– 12-16 DB floor press
– 8-12/side half kneeling banded high row
*Heavier than last week.
B) 4 rounds for time:
– 400m row
– 12 DB walking lunges
– 9 push-ups
R90S
Performance
A) E4M x 3 sets:
– 8-10 front squats @ 55-60%
*Heavier than last week.
B) 4 rounds for time:
– 500/400m row
– 12 DB walking lunges (35/25s)
– 12/9 HR push-ups
R90S
$RX+ perform w/ 53/35s & 8 HSPUs
Fitness
A) E3M x 6 sets:
– 10-8-6-4-2-2 deadlifts
After odd sets: 8-12 DB incline press
After even sets: 8-12 KB chest supported incline rows
*Compare to 8/5
B) 12 min AMRAP:
– 2 DB snatches
– 2 goblet hold/prisoner reverse lunges
– 2 push-ups
– 20 single unders
*Increase all movements by 2 reps each set (except SUs).
Performance
A) E3M x 6 sets – deadlifts
Set 1: 5 @ 65%
Sets 2: 3 @ 75%
Sets 3-6: 1-2 @ 85-90%
*Compare to 8/5
B) 12 min AMRAP:
– 2 DB snatches (50/35)
– 2 goblet hold reverse lunges
– 2 push-ups
– 20 double unders
*Increase all movements by 2 reps each set (except DUs).
Fitness
A) E2M x 6 sets
Even sets:
– 8 front foot elevated split squats R
– 8-12 tall kneeling banded lat pull-down
Odd sets:
– 8 front foot elevated split squats L
– 8-12 tough push-ups or dips
*Compare to 8/3
Performance
A) E2M x 6 sets:
– 1 power clean + push jerk
*Compare to 8/3
B) Fitness & Performance
Strength Option
3-4 sets for quality:
– 8-12 DB Romanian deadlifts @ 3011 tempo
– 8-12 BB Bradford presses (over and back = 1)
– 8-12/side bent over KB rows
– 8-12 pike leg lift overs (over and back = 1)
OR
Conditioning Option
5-8 rounds:
– 500m row, 400m run, 1000m AB, or 350m ski
R75S (less rest than last week!)
*Shoot to keep all sets +/- 3 sec from your first at 90% pace
*Goal is to complete same number as last week with same average pace
Fitness & Performance
A) E4M x 4 sets:
– Bench press
– 8-12/side bent over DB row
– 8-12 supine bench supported snow angels (2.5-5#/hand)
Fitness
B) E3M x 4-7 sets
– 200m row
– 8 double KB deadlifts
– 8 dips
R60S
Performance
B) E3M x 4-7 sets
– 250/200m row
– 10 double KB deadlifts (53/35s)
– 6-10 ring dips
R60S
Fitness
6 min AMRAP
– 500/400m row, then in remaining time:
R3M
6 min AMRAP
– 400m run, then in remaining time:
R3M
6 min AMRAP
R3M
6 min AMRAP
– Repeat second AMRAP
R3M
6 min AMRAP
– Repeat first AMRAP
Performance
6 min AMRAP
– 500/400m row, then in remaining time:
R3M
6 min AMRAP
– 400m run, then in remaining time:
R3M
6 min AMRAP
R3M
6 min AMRAP
– Repeat second AMRAP
R3M
6 min AMRAP
– Repeat first AMRAP
Fitness
A) E4M x 3 sets:
– 8-12 front squats (BB or double KB)
– 12-16 DB floor press
– 8-12/side half kneeling banded high row
*You can elevate heels with front squats if it puts you in a better position
B) E90S x 10-15 sets:
– 20 single unders
– 3 DB thrusters
– 3 strict pull-ups
– 3 up/downs
Performance
A) E4M x 3 sets:
– 8-10 front squats @ 55%
B) E90S x 10-15 sets:
– 20 double unders
– 3 thrusters (115/75, 95/65, 75/55)
– 3 pull-ups
– 3 burpees over the barbell
*RX+ complete with 4 CTB pull-ups and 5 burpees over the barbell
*Can also sub pull-ups for 2 bar MUs