A) E3M x 5 sets
– 3 BB front squats @ 32X1 tempo
– 8-12 L-seated band rows (green)
– 4/side wide stance banded twists w/ 4 sec eccentric (red
*build heavier than last week
B) E2M x 8-12 sets:
– 12/9 cal row
– 5 dbl. DB hang squat clean to thruster
Performance
A) E3M x 5 sets:
– 3 front squats
*build heavier than 1/27’s tempoed FS
B) E2M x 8-12 sets:
– 15/12 cal row
– 5 touch and go squat clean to thruster (95/65, 75/55, 65/45)
Fitness
E8M x 4-6 sets:
– 250/200m row
– 10 double KB deadlifts
– 8 strict pull-ups
– 10 alt. foot touch lemon squeezes
– 8 push-ups
– 30 single unders
– 200m run (sub hill run)
Performance
E8M x 4-6 sets:
– 250/200m row
– 12 double KB deadlifts (53/35, 44/26)
– 12 pull-ups
– 12 alt. foot touch lemon squeezes
– 12/9 push-ups
– 36 double unders
– 200m run
Fitness & Performance
A) E3.5M x 3 sets:
– 8-12 DB bench press w/ pause (neutral grip)
– 12-16 alternating KB gorilla rows
– 8-12/side banded lateral delt raise
Fitness
B) 3 rounds for time:
– 400m run
– 24-16-8 RKB swings
– 12-8-4 dips
– 24-16-8 box step-ups
Performance
B) 3 rounds for time:
– 400m run
– 30-20-10 RKB swings (53/35)
– 15-10-5 ring dips
– 30-20-10 box step-ups (20/16”)
RX+ use 70/44
Fitness
A) E2M x 8 sets
Odd sets:
– 12-16 alt. low handle landmine cossack squat
Even sets:
– 12-16 DB floor press w/ pause
– 8-12 tall kneeling banded lat pull-down
B) EMOM x 10-20 sets:
– 6 alt DB hang snatch (50/35)
– 2 burpee + box step overs
– 2-4 hanging knee raises
Performance
A) E2M x 8 sets:
Sets 1-4: 1 snatch pull + 1 hang snatch
Sets 5-8: 1 snatch
B) EMOM x 10-20 sets:
– 6 alt DB hang snatch (50/35)
– 2 push-up +burpee + box jump over (24/20”)
– 4 toes to bar
Fitness
For time w/ a partner:
– 800m row
– 80 wallballs
– 800m row
– 60 dips or push-ups
– 800m row
– 80 RKB swings
– 800m row
– 60 ring rows
– 800m row
Performance
For time w/ a partner:
– 1000m row
– 120 wallballs
– 1000m row
– 60 pull-ups
– 1000m row
– 120 RKB swings (53/35)
– 1000m row
– 60 ring dips
– 1000m row
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict presses
– 8 SL DB Romanian deadlifts (R)
Even sets:
– 8-12/side half kneeling band banded high rows
– 8 SL DB Romanian deadlifts (L)
*SL RDLs should be done with back leg raises straight off ground with square hips
Performance
A) E2M x 8 sets:
Sets 1-4: 1 double pause split jerks + 1 split jerk
Sets 5-8: 1 split jerk
*1 pause on the dip, 1 pause on the catch
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled pull
– 8-12 BB good mornings
– 12-16 banded tricep push-downs
– 8/side half kneeling banded chops
OR
Conditioning Option
10-15 rounds:
– 30 seconds work (bike, row or ski)
– 30 seconds of rest (easy spin on bike)
*Keep out out the same each round (RPMs on bike, meters on row/ski)
Fitness
E6M x 5-8 sets:
– 200m row
– 12 plate hold walking lunges (sub prisoner)
– 8 pull-ups
– 12 push-ups
– 8 lemon squeezes (sub abmat sit-ups)
Performance
E6M x 5-8 sets:
– 250/200m row
– 16 OH plate walking lunges (45/35, 35/25, 25/15)
– 12 pull-ups
– 16/12 push-ups
– 12 lemon squeezes