Fitness
A) E3.5M x 4 sets:
– 8 deadlifts
– 12-16 DB floor press
– 8-12 tall kneeling banded lat-pull-down
*Same or heavier than last week.
B) E5M x 3-5 sets:
– 400m row
– 1 double KB deadlifts
– 5-10 dips or push-ups
*Keep same or increase pace on rowers every set.
Performance
A) E3.5M x 4 sets:
– 8 deadlifts @ 50-60%
*Same or heavier than last week.
B) E5M x 3-5 sets:
– 500/400m row
– 12 double KB deadlifts (53/35s)
– 6-12 ring dips
*Keep same or increase pace on rowers every set.
Fitness & Performance
A) E3.5M x 4 sets:
– 8-12 strict BB presses @ 2 RIR
– 8-12/side DB chainsaw row
– 8-12 medball hamstring curls
Fitness
B) 5 rounds:
– 200m run
– 4 DB up/down devil presses
– 4-8 hanging knee raises
– 12 lateral line hops
R60S
Performance
B) 5 rounds:
– 200m run
– 4 DB devil presses (35/25s)
– 8 pull-ups
– 12 lateral hops over DB
R60S
RX+ complete with CTB pull-ups
Fitness
For time, alternating each movement with a partner
6 rounds:
– 12/9 or 10/7 cal row
– 10 DB/KB thrusters
– 8 box step-ups (24/20”)
Immediately followed by
6 rounds:
– 200m run
– 10 RKB swings
– 8 NPU burpees
Performance
For time, alternating each movement with a partner
6 rounds:
– 15/12 cal row
– 12 DB/KB thrusters (35/25)
– 9 box jump overs (24/20”)
Immediately followed by
6 rounds:
– 200m run
– 12 KB swings (53/35)
– 9 burpees to target
*RX+ use 50/35
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8/side KB/DB front foot elevated split squat
*Knee over toe focus
Even:
– 8-12 DB seated Arnold press
– 8-12 banded straight arm lat pull-down
*Last day for these movements
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause squat clean + 1 squat clean
Sets 5-8: 1 squat clean
*Build into today’s heavy rep with a focus on proper footwork
Fitness & Performance
B) 3-4 sets for quality:
– 1 lap heavy forward sled drag or push
– 8-12 BB overhead tricep extensions
– 20-30 sec/side side plank
– 8-12 tough ring rows
OR
Conditioning Option
E2M x 8-12 sets:
– 250/200m row
Fitness
A) E4M x 3 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) E90S x 10-15 sets:
– 6 goblet squats
– 6 hanging knee raise
– 3-dips
– 3 burpees
Performance
A) E4M x 3 sets:
– 8 front squats @55-65%
B) E90S x 10-15 sets:
– 3 front squats (from floor)
– 6 toes to bar
– 6 ring dips
– 3 burpees over the barbell
*Pick a weight on FS that is tough but fluid.
Fitness
2 sets total…
3 min clock
– 300 run, in remaining time…
R90S
3 min AMRAP
– 3 strict pull-ups
– 6 push-ups
– 9 air squats
R90S
3 min clock
– 300m row, in remaining time…
R90S
3 min AMRAP
– 3 strict pull-ups
– 6 push-ups
– 9 air squats
R90S
3 min clock
– 300 run, in remaining time…
R90S
*Switch runs and rows the second time through
Performance
2 sets total…
3 min clock
– 300 run, in remaining time…
R90S
3 min AMRAP
– 3 pull-ups
– 6 push-ups
– 9 air squats
R90S
3 min clock
– 375/300m row, in remaining time…
R90S
3 min AMRAP
– 3 pull-ups
– 6 push-ups
– 9 air squats
R90S
3 min clock
– 300 run, in remaining time…
R90S
*Switch runs and rows the second time through
Fitness
A) E3.5M x 3 sets:
– 8 deadlifts
– 12-16 DB floor press
– 8-12 tall kneeling banded lat-pull-down
B) E5M x 3-5 sets:
– 400m row
– 12-16 SA DB hang power clean + push press (4/4/4/4)
– 8-12 alt. box step-ups
Performance
A) E3.5M x 3 sets:
– 8 deadlifts @ 50-60%
B) E5M x 3-5 sets:
– 500/400m row
– 16 SA DB hang power clean + push press (4/4/4/4 @ 50/35)
– 12 box jump overs (24/20”)
Fitness
At 0:00
– 1600 m row, then 3 rounds:
At 12:00
– 800m run, then 3 rounds:
At 24:00
– Run or row (you pick), then 3 rounds:
Performance
At 0:00
– 2000/1600 m row, then 3 rounds:
At 12:00
– 800m run, then 3 rounds:
At 24:00
– Run or row (you pick), then 3 rounds: