Fitness & Performance

A) E4M x 4 sets:

– Bench press

• Fitness: 4-8 reps
• Performance: 1 RIR @ 70%

– 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:

• 3 double DB hang power cleans 
• 5 push-ups
• 7 air squats

R3M

6 min AMRAP

– 400m run, then in remaining time:

• 3 DB push press
• 5 box step ups
• 7 ring rows

R3M

6 min AMRAP

• 3 DB up/down devil press 
• 5 lemon squeezes
• 7 RKB swings

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:

• 3 hang power cleans (115/75, 95/65)
• 5 push-ups
• 7 air squats

R3M

6 min AMRAP

– 400m run, then in remaining time:

• 3 shoulder to overhead
• 5 box jump overs (24/20”)
• 7 ring rows

R3M

6 min AMRAP

• 3 DB devil press (35/25s)
• 5 lemon squeezes
• 7 RKB swings (53/35) 

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

Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 12-16 double KB gorilla row

Even sets:

– 16 alt. landmine goblet reverse lunges

*Heavier than 7/29

B) 3 rounds for time:

– 600-400-200m run

– 12-10-8 double DB hang power snatch

– 12-10-8 hanging knee raise

*Scale run to 400-300-200 if needed

Performance

A) E2M x 8 sets

Sets 1-4: snatch w/ 3 count first pull (ground to above knee)

Sets 5-8: snatch

*Receive as low as possible

*Compare to 7/29

B) 3 rounds for time:

– 600-400-200m run

– 15-12-9 hang power snatch (95/65, 75/55)

– 15-12-9 toes to bar

Fitness

30 min AMRAP w/ a partner:

– 12 cal row

– 12 RKB swings

– 9 double DB hang power cleans

– 9 strict pull-ups

– 9 double DB push press

*switch after each movement

Performance

30 min AMRAP w/ a partner:

– 15/12 cal row

– 12 deadlifts (115/75, 95/65, 75/55)

– 9 hang power cleans

– 12 pull-ups

– 6 shoulder to overhead

*switch after each movement

*RX+ use 135/95

Fitness

A) E3M x 6 sets:

– 9-7-5-3-3-3 deadlifts

After odd sets: 8-12 DB incline press

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

*Compare to 7/28

Performance

A) E3M x 6 sets – deadlifts

Set 1: 6 @ 55%

Sets 2: 4 @ 65%

Sets 3-6: 2-3 @ 80-85%

*Compare to 7/28

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings

– 8-12 dips (weighted or assisted)

– 8-12 banded Spanish squats

– 16-24 alternating DB hammer curls

OR 

Conditioning Option

5-8 rounds:

– 500m row, 400m run, 1000m AB, or 350m ski

R90S (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

2 rounds total (4 x 8 min)

8 min AMRAP

– 200m run

– 12 RKB swings (53/35)

– 6 toes to bar

R4M

8 min AMRAP

– 200m row

– 12 KB goblet hold reverse lunges

– 4/side single arm KB push press

R4M

*Sub DB if KB is too heavy for push presses.

Performance

2 rounds total (4 x 8 min)

8 min AMRAP

– 200m run

– 12 RKB swings (53/35)

– 6 toes to bar

R4M

8 min AMRAP

– 250/200m row

– 12 KB goblet hold reverse lunges

– 4/side single arm KB push press

R4M

*Sub DB if KB is too heavy for push presses.