Fitness & Performance

A) E3M x 3 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 

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 3 strict pull-ups

– 4 dips or push-ups

– 5 wallballs

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3 pull-ups

– 4 ring dips

– 5 wallballs (20/14)

RX+ perform 20-3-5-7 rep scheme w/ CTB pull-ups.

Fitness

30 min AMRAP

– 200m row

– 10 alternating DB snatches

– 200m run

– 10 DB goblet squats

– 200m row

– 10 SA push press (5/5)

– 200m run

– 10 alternating box step-ups (knee height)

Performance

30 min AMRAP

– 250/200m row

– 12 alternating DB snatches (50/35)

– 200m run

– 12 DB goblet squats

– 250/200m row

– 12 SA push press (3/3/3/3 or 6/6)

– 200m run

– 12 alternating box step-ups (knee height)

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or double KB)

After odd sets: 8-12 L-seated DB press

After even sets:  8-12/side half kneeling single arm band row

*Front squats heavier than last week

B) 3 rounds for time:
– 400m run

– 20-16-12 goblet hold reverse lunges

– 12-10-8 hanging knee raises

*Scale lunges with prisoner version.

Performance

A) E3M x 6 sets:

– 2-3 front squats @ 80%

B) 3 rounds for time:
– 400m run

– 30-20-10 front rack reverse lunges (95/65, 75/55, 65/45)

– 15-10-5 toes to bar

RX+ use 115/75 with 7-5-3 bar or ring MUs

Fitness

A) E3M x 4 sets

– 5 deadlifts

– 10-15 DB floor presses (w/ pause

– 10-15 tall kneeling banded lat pu

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

B) 5 rounds for time:

– 200m run

– 10 push-ups

– 8 double KB/DB deadlifts (53/35)

– 6 box step-ups

R60S

Performance

A) E3M x 4 sets

– 5 deadlifts @ 60-70-80-80%

B) 5 rounds for time:

– 200m run

– 12/9 HR push-ups

– 9 double KB/DB deadlifts (53/35)

– 6 box jump overs (24/20”)

R60S

Fitness

For time with a partner

– 600m run (together) 

– 60 BB/DB push press

– 1200/900m row (200/150m splits) 

– 50 RKB swings

– 400m run (together)

– 40 wallballs

– 1200/900m row (200/150m splits) 

– 30 up/downs

– 200m run (together)

Performance

For time with a partner

– 800m run (together) 

– 80 shoulder to overhead (95/65)

– 1200/900m row (200/150m splits) 

– 70 RKB swings

– 600m run (together)

– 60 wallballs (20/14)

– 1200/900m row (200/150m splits) 

– 40 burpees over the rower

– 400m run (together)

Fitness

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

Odd:

– 8-12 DB incline presses

– 8-12 tall kneeling band pull-downs

Even:

– 12-16 alternating KB weighted step-ups

Performance

A) E2M x 8 sets:

Sets 1-2: 3 hang power snatch

Sets 3-4: 2 hang power snatch

Sets: 5-8: 1 hang power snatch

*Build to a heavy single

B) Strength Option

3-4 sets for quality:

– 8-12 BB bradford press

– 8-12 KB Romanian deadlifts w/ 3 sec eccentric

– 4-6 DB batwing rows w/ 4 sec pause

– 4-6/side half kneeling pallof press with knee lift-off

OR

Conditioning Option

6 rounds for time:

– 200m run

– 10 alternating hang DB snatch (50/35)

– 10/8 push-ups

– 10 air squats

Fitness

30 min AMRAP

– 400/325m row

– 12 goblet hold reverse lunges

– 12 DB SA DB hang power cleans (3/3/3/3)

– 400m run

– 10 SA push press (5/5)

– 10 lemon squeezes or abmat sit-ups

– 40 single unders

– 8 box step-ups

– 8 up/downs

*Goal is to hold a consistent pace for 30 minutes. 

Performance

30 min AMRAP

– 500/400m row

– 16 goblet hold reverse lunges (50/35)

– 16 DB SA DB hang power cleans (4/4/4/4)

– 400m run

– 12 SA push press (3/3/3/3 or 6/6)

– 12 lemon squeezes

– 40 double unders

– 8 box step-ups

– 8 up/downs

*Goal is to hold a consistent pace for 30 minutes.