Fitness & Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 80% (Fitness: 4-8)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 4-6 DB up/down devil cleans

– 6 box step-ups

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 DB devil cleans (35/25s)

– 5 box jump overs (24/20”)

Fitness

EMOM x 4-7 rounds

1: 12/9 or 10/7 cal row

2: 6 DB up/down devil presses

3: 6-9 strict pull-ups

4: 9-12 wallballs

5: 200m run

6: rest

Scale with hill run.

Performance

EMOM x 4-7 rounds

1: 12/9 cal row

2: 6 DB devil presses (35/25s)

3: 9 pull-ups

4: 12 wallballs (20/14)

5: 200m run

6: rest

RX+ perform 15/12 cal, 9 CTB pull-ups, 15 wallballs

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

Performance

A) E2M x 8 sets:

– 1 clean

*Build to today’s heavy single

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 8-12 double KB heel elevated front squat

– 12-16/side lean away DB delt raise

– 1 lap heavy sled drag or push

– 16-20 banded tricep push-down

OR

Conditioning Option

For time:

– 800m run

– 80 double unders

– 600m run

– 60 box step-ups

– 400m run

– 40 push-ups

– 200m run

– 20 burpees

A) E3M x 4 sets

– 8-8-6-6 deadlifts (6s heavier than 8s)

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

B) E90S x 10-15 sets:

– 8 RKB swings

– 4-8 dips

– 8 air squats

– 4-8 lemon squeezes

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 55%

Sets 2: 8 @ 65%

Sets 3-4: 6 @ 70%

B) E90S x 10-15 sets:

– 8 RKB swings (53/35)

– 4-8 ring dips

– 8 goblet squats

– 4-8 lemon squeezes

RX+ perform w/ 12 RKB swings and 3-6 HSPUs (sub for RD)

Fitness

A) E3M x 5 sets

– 5 BB front squats @ 32X1 tempo

– 8-12 L-seated band rows

– 4/side half kneeling pallof press w/ knee liftoff 

B) E3M x 4-8 sets

– 12/9 cal row

– 12 wallballs (20/14)

– 6 pull-ups

Performance

A) E3M x 5 sets:

– 3 front squats @ 32X1 tempo

*Start lighter and build to a tough set at tempo

B) E3M x 4-8 sets

– 12/9 cal row

– 12 wallballs (20/14)

– 6 pull-ups

RX+ complete with 15/12 cal row and sub pull-ups w/ 3 bMUs

Fitness

E8M x 4-6 sets:

– 400m row

– 8 DB hang power cleans

– 10 hanging knee raises

– 12 DB goblet/prisoner walking lunges

– 30 single unders

Performance

E8M x 4-6 sets:

– 500/400m row

– 8 hang power cleans (115/75, 95/65)

– 12 toes to bar

– 16 plate overhead walking lunges (45/35, 35/25)

– 48 double unders

Fitness & Performance

A) E2M x 6 sets

– 5-4-3-3-2-2 BB push press

*Build to a tough 2 reps

Fitness

B) 5 rounds for time:

– 200m run

– 10 SA DB hang clean + push press (5/side)

– 4 up/down + box step-up

R60S

Performance

B) 5 rounds for time:

– 200m run

– 12 SA DB hang clean + push press (6/side @ 50/35)

– 6 burpee box jump overs (24/20”)

R60S