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

B) EMOM x 10-20 sets:

– 6 alternating DB snatches

– 4 wallballs

– 2 up/down + box step-overs

Performance

A) E2M x 8 sets:

Sets 1-2: 3 position snatch (high hang , hang, 2” below knee)

Sets 3-4: 2 position snatch (hang, 2” below knee)

Sets 5-8: snatch 2” below the knee

B) EMOM x 10-20 sets:

– 6 alternating DB snatches (50/35)

– 4 wallballs (20/14)

– 2 burpee + box jump overs (24/20”)

Fitness

EMOM x 4-8 sets…

Min 1: 200m row (45 sec max)

Min 2: 8, 10 or 12 DB goblet squats

Min 3: 8, 10 or 12 DB push press

Min 4: 8, 10 or 12 box jump step overs

Min 5: 8, 10 or 12 strict pull-ups

Min 6: rest

Performance

EMOM x 4-8 sets…

Min 1: 250/200m row

Min 2: 8, 10 or 12 double KB front squats (35/25s)

Min 3: 8, 10 or 12 shoulder to overhead (95/65)

Min 4: 8, 10 or 12 box jump overs (24/20”)

Min 5: 8, 10 or 12 pull-ups

Min 6: rest

RX+ use 44/35s and 115/75

Fitness

A) E3M x 6 sets

– 5-4-3-2-2 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.

Performance

A) E3M x 6 sets – deadlift

Set 1: 5 @ 70%

Set 2: 4 @ 80%

Set 3: 2-3 @ 85%

Sets 5-6: 1-2 @ 90%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 20 alternating DB reverse lunges

– 10-20 banded tricep push-downs

– 10-20 hollow rocks

– 10-20 BB drag curls

OR 

Conditioning Option

For time:

– 800m run

– 80/60 cal row

– 800m run

Fitness

E8M x 4-6 rounds:

– 250/200m row

– 10 double KB deadlifts

– 10 push-ups

– 200m run

– 10 hanging knee raise

– 10 alt. box step-ups

*Switch the order of movements every round

Performance

E8M x 4-6 rounds:

– 250/200m row

– 12 double KB deadlifts (53/35s)

– 12/9 push-ups

– 200m run

– 12 toes to bar

– 12 alt. KB goblet hold box step-up

*Switch the order of movements every round

Fitness

A) E4M x 3 sets:

– 8 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

– 3 plate ground to overhead

– 3 hanging knee raises

– 3 up/downs

Scale up with 5-4-3 rep scheme

Performance

A) E4M x 3 sets:

– 8 back squats @ 55-60%

B) EMOM x 10-20 sets

– 3 plate ground to overhead (45/35, 35/25)

– 3 toes to bar

– 3 burpees to plate

RX+ perform 5-4-3 rep scheme

Fitness

A) E3M x 4 sets:

– 8 double KB heel elevated front squats

– 12-16 L-seated DB overhead piston press

– 8-12 BB inverted row

B) E3MOM x 4-8 sets

– 12/9 or 10/7 cal row

– 6 double DB hang power clean

– 9 wallballs

Performance

A) E3M x 4 sets:

– 2.2.2 TnG power clean + push jerk cluster

*R10S after each touch and go triple

B)  E3MOM x 4-8 sets

– 15/12 cal row

– 6 hang power clean (115/75, 95/65)

– 12 wallballs (20/14)

RX+ use 135/95