Monday 11/21
Fitness
A) E43.5M x 5 sets:
– 6 BB back or box squats
– 8-12 DB seated Arnold presses
– 4-6/side SA ring row w/ reach
B) EMOM x 10-20 sets:
– 2 DB up/down devil presses
– 2-3 DB goblet squats
– 2-4 strict pull-ups
Performance
A) E3.5M x 5 sets:
– 6 back squats @ 65-70%
B) EMOM x 10-20 sets:
– 2 DB devil presses (35/25s)
– 3 DB front squats
– 4 pull-ups
Fitness
A) E3M x 6 sets:
– 8 double KB heel elevated front squats
– 12-16 L-seated DB overhead piston press
– 8-12 BB inverted row
Performance
A) E3M x 6 sets:
– 1.1 power clean + push jerk cluster
*R10S after each single
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length seated rope overhead sled pulls
– 8-12/side SA DB incline press w/ pause
– 8/side dKB B-stance Romanian deadlifts
– 12-16 seated leg lift-overs
OR
Conditioning Option
10 rounds for time:
– 12/9 cal row
After odd sets: 8 DB thrusters
After even sets: 8 lemon squeezes or abmat sit-ups
Fitness
A) E4M x 4 sets:
– 10-15 RIR close grip bench press
– 5-10 strict supinated pull-ups
– 10-15 banded face pulls
B) EMOM x 10-20 sets:
– 5 push-ups
– 7 air squats
– 3 pull-ups
Push-ups should be full range of motion. Elevate if needed.
Performance
A) E4M x 4 sets:
– 2 RIR close grip bench press @ 55-60%
– 5-10 weighted or strict supinated pull-ups
– 10-15 banded face pulls
B) EMOM x 10-20 sets:
– 5 HR push-ups
– 7 air squats
– 3 pull-ups
RX+ perform 3-5 HSPUs and 3 CTB pull-ups
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/side half kneeling BB landmine presses
Even sets:
– 12-16 alternating KB gorilla rows
– 8-12 KB Romanian deadlifts
*Heavier than last week
B) 3 rounds for time:
– 400m row
– 20-16-12 alt. DB snatches
– 20-16-12 alt. DB box step-overs
*Scale step-overs with no weight.
Performance
A) E2M x 8 sets:
Sets 1-4: 1 hang snatch + 1 snatch 2” below the knee
Sets 5-8: 1 snatch 2” below the knee
B) 3 rounds for time:
– 500/400m row
– 20-16-12 alt. DB snatches (50/35)
– 20-16-12 alt. DB box step-overs (20/16”)
Fitness
E6M x 5-7 sets:
– 400m run
– 8 double DB hang power cleans
– 8 hanging knee raises
– 8 DB push press
– 16 single unders / lateral hops
Performance
E6M x 5-7 sets:
– 400m run
– 8 hang power cleans (115/75, 95/65)
– 8 toes to bar
– 8 shoulder to overhead
– 24 double unders
Fitness
A) E3M x 6 sets
– 6-5-4-3-2-1 deadlifts
After odd sets: 8-12 DB floor presses (w/ pause)
After even sets: 8-12 tall kneeling banded lat pull-downs
*DLs heavier than last week.
B) 5 rounds for time:
– 200m row
– 10 wallballs
– 8 double KB/DB deadlifts
– 6 up/downs
R60S
Performance
A) E3M x 6 sets – deadlift
Set 1: 5 @ 60%
Set 2: 4 @ 70%
Set 3: 3 @ 80%
Set 4: 2-3 @ 85%
Sets 5: 1-2 @ 90%
Sets 6: 1 @ 90+%
B) 5 rounds for time:
– 250/200m row
– 12 wallballs (20/14)
– 9 double KB/DB deadlifts (53/35s)
– 6 burpees over the rower
R60S
Fitness
A) E3M x 6 sets
– 5-4-3-2-1 deadlifts
After odd sets: 8-12 DB floor presses (w/ pause)
After even sets: 8-12 tall kneeling banded lat pull-downs
*DLs heavier than last week.
B) 5 rounds for time:
– 200m row
– 10 wallballs
– 8 double KB/DB deadlifts
– 6 up/downs
R60S
Performance
A) E3M x 6 sets – deadlift
Set 1: 5 @ 70%
Set 2: 4 @ 80%
Set 3: 2-3 @ 85%
Sets 5: 1-2 @ 90%
Sets 6: 1 @ 95%
B) 5 rounds for time:
– 250/200m row
– 12 wallballs (20/14)
– 9 double KB/DB deadlifts (53/35s)
– 6 burpees over the rower
R60S
Fitness
A) E4M x 4 sets:
– 8 BB back or box squats
– 8-12 DB seated Arnold presses
– 4-6/side SA ring row w/ reach
Performance
A) E4M x 4 sets:
– 8 back squats @ 55-60%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled pull
– 8-12 BB good mornings
– 8-12 DB tricep rollback extensions
– 8-12 banded Spanish squats
OR
Conditioning Option
For time:
– 1000/800m row
– 80 RKB swings in UB sets of 10
– 1000/800m row