Fitness
A) E4M x 4 sets:
– 6-10 front squats (BB or double KB)
– 8-12 L-seated DB press
– 8-12/side half kneeling single arm band row
*Heavier than last week
B) 5 rounds for time:
– 200m row
– 10 plate ground to overhead
– 10 plate overhead/hug walking lunges
R60S
Performance
A) E4M x 4 sets:
– 6-8 front squats @ 60-65%
B) 5 rounds for time:
– 250/200m row
– 10 plate ground to overhead (45/35, 35/25)
– 10 plate overhead walking lunges
R60S
Fitness
“Hot Shots 19-ish”
6 rounds for time:
– 30 air squats
– 19 RKB swings
– 7 strict pull-ups
– 400m run
*45 minute time cap
Performance
“Hot Shots 19”
6 rounds for time:
– 30 air squats
– 19 power cleans (135/95, 115/75, 95/65, 75/55)
– 7 strict pull-ups
– 400m run
*45 minute time cap
Fitness
For time with a partner:
– 800m row (200m splits)
– 100 RKB swings
– 800 m run (200m splits)
– 80 wallballs
– 800 m run (200m splits)
– 60 strict pull-ups or ring rows
– 800m row (200m splits)
Performance
For time with a partner:
– 1000m row (250m splits)
– 120 RKB swings (53/35)
– 800 m run (200m splits)
– 100 wallballs (20/14)
– 800 m run (200m splits)
– 80 pull-ups
– 1000m row (250m splits
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 8/25, last day for these!
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive in squat if able.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16 alt. DB walking lunges
– 8-12 standing BB overhead tricep extensions
– 8/side half kneeling banded pallof press (slow and controlled)
– 16 alt. KB gorilla rows
OR
Conditioning Option
For time:
– 500m row
– 400m run
– 50 double/single unders
– 20 up/downs
– 50 double/single unders
– 400m run
– 500m row
Fitness
2 rounds (6 total sets)…
5 min AMRAP
– 400m row, then in remaining time:
R2.5M
5 min AMRAP
– 400m run, then in remaining time:
R2.5M
5 min AMRAP
– 500/400m row, then in remaining time:
R2.5M
*switch the rows and the runs the second time through
Performance
2 rounds (6 total sets)…
5 min AMRAP
– 500/400m row, then in remaining time:
R2.5M
5 min AMRAP
– 400m run, then in remaining time:
R2.5M
5 min AMRAP
– 500/400m row, then in remaining time:
R2.5M
*switch the rows and the runs the second time through
*RX+ perform CTB pull-ups or 2 bMUs