Fitness

E10M x 3-4 sets:

– 600m run (scale to 400m if needed)

– 10 strict pull-ups

– 20 goblet hold reverse lunges

– 10 dips or 15 elevated push-ups

– 15 cal row

Performance

E10M x 3-4 sets:

– 600m run

– 15 pull-ups

– 20 goblet hold reverse lunges (35/25)

– 15 rings dips or 20 push-ups

– 20 cal row or AB

Fitness

A) E3.5M x 4 sets:

– 6 front squats (BB or dKB)

– 8-12 DB incline presses w/ pause

– 8-12 DB/KB chest supported incline row w/ pause

Performance

A) E3.5M x 4 sets:

– 6 front squats @65-75%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated double KB front squats

– 8-12 BB bradford presses

– 8-12 heel slide hamstring curls

– 8-12/side bent over DB rows

OR

Conditioning Option

4-6 sets:

– 15/12 cal row

– 12 SA DB push press (6/6)

– 15 RKB swings

– 12 goblet squats

R2M

Fitness & Performance

40 min AMRAP @ 70-80%:

– 500m row

– 16 DB hang power cleans (4/4/4/4 @ 50/35)

– 16 push-ups

– 16 air squats

– 400m run

– 16 lemon squeezes

– 16 ring rows

– 48 double unders

*Goal is to stay at the same intensity the entire time.

Fitness & Performance

A) E3.5M x 4 sets:
– 8-12 strict BB presses @ 1-2 RIR

– 8-12/side DB chainsaw row

– 8-12 medball hamstring curls

*Heavier than last week

Fitness

B) 3 rounds for time:

– 400m run

– 10-8-6 DB up/down devil press

– 16-12-8 strict pull-ups

Performance

B) 3 rounds for time:

– 400m run

– 10-8-6 DB devil press (35/25s)

– 20-16-12 pull-ups

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side rear foot elevated split squats

*Scale with regular split squats

Even:

– 8-12 banded tricep overhead extensions

– 8-12 alt. archer ring row hold switches

B) E3M x 4-8 sets:

– 15/12, 12/9 or 10/7 cal row

– 3-5 DB squat clean to thrusters 

– 5 up/downs

Performance

A) E2M x 8 sets

Sets 1-4: 2 squat cleans

Sets 5-8: 1 squat clean

*Build to a heavy single rep

B) E3M x 4-8 sets:

– 15/12 cal row

– 3 squat clean to thrusters (115/75, 95/65, 75/55)

– 5 burpees over the barbell

RX+ use 135/95

Fitness & Performance

A) E4M x 5 sets:

– 8-12 close grip bench press

– 4-6 DB/KB batwing rows w/ 4 sec pause

– 8-12/side lean away DB lateral raise

B) Strength Option

3-4 sets for quality:

– 1 length hang over hand vertical sled pull (seated)

– 12-16 DB walking death march

– 12-16 banded or cable tricep push-down

– 12-16 alt. crossbody SL hanging knee raises

OR

Conditioning Option

E2M x 8-12 sets:

– 250/200m row

• After even sets: 4-8 DB thrusters (35/25s)
• After odd sets: 4-8 lemon squeezes

*Keep rows the same pace.

*RX+ 50/35s

Fitness

A) E4M x 4 sets:

– 8 front squats (BB or dKB)

– 8-12 DB incline presses w/ pause

– 8-12 DB/KB chest supported incline row w/ pause

B) EMOM x 10-20 sets:

– 3 double DB hang squat cleans

– 3 DB push press

– 3 burpees

Performance

A) E4M x 4 sets:

– 8 front squats @55-65%

B) EMOM x 10-20 sets:

– 3 tng squat cleans (115/75, 95/65, 75/55)

– 3 shoulder to overhead

– 3 burpees over the bar

RX+ sub HSPUs for S2O