Fitness & Performance

A) E3M x 4 sets:

– 10-15 DB bench press @ 1-2 RIR w/ 3110 tempo

– 10-15 DB lat pull-overs

– 10/side single leg double KB b-stance Romanian deadlifts 

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 12-16 banded tricep push-downs

– 12-16 alternating hanging knee raise 

– 8-12 bent over BB row

OR

Conditioning Option

For time:

21-15-9-15-21

– cal row

– RKB swing

– abmat sit-up

– double under

Fitness

A) E3M x 6 sets:

– 5-5-4-4-3-3 front squats (BB or double KB)

After odd sets: 8-12/side half kneeling DB press

After even sets:  L-seated banded row

*Front squats heavier than last week

B) 4 rounds for time:

– 400m run

– 12-10-8-6 DB thrusters

Performance

A) E3M x 6 sets:

– 1-2 front squats @ 80-85%

B) 4 rounds for time:

– 400m run

– 15-12-9-6 thrusters (95/65, 75/55, 65/45)

RX+ use 115/75

Fitness

A) E3M x 5 sets

– 5 deadlifts

– 10-15 DB floor presses (w/ pause)

– 10-15 tall kneeling banded lat pull-downs

*DLs heavier or the same as last week.

B) EMOM x 10-20 sets:

– 3 DB hang power cleans

– 4 box step-overs

– 3 push-ups

*Goal is to build to a heavy set of 5 deadlifts

Performance

A) E3M x 5 sets

– 5 deadlifts @ 60-70-80-80-80%

B) EMOM x 10-20 sets:

– 3 hang power cleans (135/95, 115/75, 95/65)

– 3 box jump overs (24/20”)

– 3 ring dips

RX+ use 115/75 and sub HSPUs for dips.

Fitness

E8M x 4-6 rounds:

– 400m run

– 8 strict pull-ups

– 12 wallballs (20/14)

– 16 RKB swings (53/35)

– 20 single unders

*Switch the order of movements every round

Performance

E8M x 4-6 rounds:

– 400m run

– 10 pull-ups

– 15 wallballs (20/14)

– 20 RKB swings (53/35)

– 25 double unders

*Switch the order of movements every round

RX+ replace pull-ups with 5 ring or bar MUs

Monday 10/17

Fitness

A) E2M x 8 sets

Odd:

– 8-12 DB seated Arnold press

– 4-6 double KB batwing rows w/ 4 sec pause

Even:

12-16 alt. landmine lateral squats

B) 6 rounds for time:

– 12/9 cal row

– 6 alt.DB hang power snatch 

– 6 up/downs

R60S

Performance

A) E2M x 8 sets:

Sets 1-3: 2 hang power snatch

Sets: 4-8: 1 hang power snatch

*Build to a heavy single

B) 6 rounds for time:

– 15/12 cal row

– 5 hang power snatch (96/65, 75/55, 65/45)

– 5 burpees over the barbell

R60S

RX+ complete with 5 overhead squats after the snatches

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 box step-overs + 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 box jump overs (24/20”) + 15 sit-ups

4: 200m run

5: rest

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 4-6 BB push press

– 8/side front foot elevated split squat (L)

Even sets:

– 12-16 KB gorilla rows 

– 8/side front foot elevated split squat (R)

*Push press heavier than last week

Performance

A) E2MOM x 8 sets

– 1 clean + 1 jerk

*Build to a heavy single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 double KB heel elevated front squats

– 8-12 BB overhead tricep extensions

– 8-12 hamstring slid curls (fast in, slow out)

– 16 alt DB curls

OR

Conditioning Option

6 rounds for time:

– 250/200m row

– 10 alternating SA DB hang clean + press 

– 10 abmat sit-ups

– 10 air squats