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 push-downs
– 8-12 bent over BB rows
*heavier than last week
B) 3 rounds for time:h
– 400m row
– 15-12-9
Performance
A) E2M x 8 sets
– 1 squat clean
*Build to a heavy single rep
B) 3 rounds for time:
– 500/400m row
– 15-12-9
Fitness
A) E4M x 4 sets:
– 6-10 bench press w/ 32X1 tempo
– 4 supinated pull-up negatives (2-3 sec descent)
– 8-12 banded face pulls
B) E90S x 10-15 sets
– 20 single unders
– 9 RKB swings
– 6 ring rows
– 3 burpees (sub up/downs)
*Scale to 7-5-3 if needed.
Performance
A) E4M x 4 sets:
– 1-2 RIR bench press @ 65% w/ 32X1 tempo
– 4-8 strict ring or supinated pull-ups (weighted if able)
– 8-12 banded face pulls
B) E90S x 10-15 sets
– 20 double unders
– 9 RKB swings (53/35)
– 6 pull-ups
– 3 burpees to target
Fitness
E6M x 5-8 sets:
– 200m run
– 16 SA DB hang power cleans (4/4/4/4)
– 12 push-ups
– 16 air squats
– 12 box step-ups
*Change up the order every set.
Performance
E6M x 5-8 sets:
– 200m run
– 20 SA DB hang power cleans (5/5/5/5 @ 50/35)
– 15 push-ups
– 20 air squats
– 10 box jump overs (24/20”)
*Change up the order every set.
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
B) EMOM x 4-8 sets
1: 12/9 cal row
2: 9-12 wallballs (20/14)
3: 9 hanging knee raise
*The next progression after hanging knee raises is a kipping knee tuck then a knee to elbow.
Performance
A) E3.5M x 4 sets:
– 6 front squats @65-75%
*Heavier than 4/28
B) EMOM x 4-8 sets
1: 15/12 cal row
2: 12 wallballs (20/14)
3: 9 toes to bar
RX+ complete 6 toes to bar + 2-3 bMUs
Fitness
A) E3.5M x 5 sets:
– 6 deadlifts
-12-16 alt. DB top down DB bench press
– 8-12 DB/KB lat pull-overs off bench
*Same or heavier than last week.
Performance
A) E3.5M x 5 sets:
– 6 deadlifts @ 55-65%
*Heavier than last week.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 8-12 DB tricep rollback extensions
– 8-12/side banded or cable half kneeling chops
– 8-12 BB drag curls
OR
Conditioning Option
For time:
– 800m run
– 80 RKB swings
– 600m run
– 60 air squats
– 400m run
– 40 abmat sit-ups
– 200 m run
– 20 burpees
Fitness & Performance
A) E3.5M x 4 sets:
– 8-12 strict BB presses @ 1 RIR
– 8-12/side DB chainsaw row
– 8-12 medball hamstring curls
*Heavier than last week
Fitness
B) E90S x 10-15 sets:
– 4 DB push-press
– 5 strict pull-ups
– 6 air squats
– 20 single unders
Performance
B) E90S x 10-15 sets:
– 3 shoulder to overhead (135/95, 115/75, 95/65)
– 5 pull-ups
– 7 air squats
– 20 double unders
RX+ use 155/105 w/ 5 CTB pull-ups or 3 bMUs + 9 air squats
Fitness & Performance
40 min AMRAP @ 70-80%:
– 250/200m row
– 12 alt. DB hang power snatches (50/35)
– 200m run
– 12 lemon squeezes
– 250/200m row
– 12 DB goblet hold reverse lunges (sub prisoner lunges)
– 200m run
– 12 ring rows
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
*heavier than last week
B) E5M x 3-5 sets:
– 400m run
– 10 DB thrusters
– 30 single unders
*Scale run back to 300m if needed.
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) E5M x 3-5 sets:
– 400m run
– 10 unbroken BB thrusters
– 30 double unders
*Pick a weight on thrusters that stays unbroken but will challenge you.