Fitness

For time w/ a partner:

– 800m row (200m splits)

– 80 wallballs 

– 50 toes to bar

– 800m run (200m splits)

– 70 RKB swings 

– 40 DB push press

– 800m row (200m splits)

– 60 goblet hold/prisoner reverse lunges 

– 30 DB devil cleans

– 800m run (200m splits)

– 50 abmat sit-ups

– 20 burpees

Performance

For time w/ a partner:

– 1000/800m row (250/200m splits)

– 100 wallballs (20/14)

– 60 toes to bar

– 800m run (200m splits)

– 90 RKB swings (53/35)

– 50 DB push press (35/25)

– 1000/800m row (250/200m splits)

– 80 goblet hold reverse lunges (1 DB)

– 40 DB devil cleans

– 800m run (200m splits)

– 70 abmat sit-ups

– 30 burpees over the rower

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB b-stance Romanian deadlifts

– 8-16 dips (weighted if able)

– 8-12/side DB bent over rows

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 lap reverse sled drag

– 10-15 seated BB overhead tricep extension

– 10 slide hamstring curls (fast in, slow out)

– 5 chest supported DB batwing rows w/ 5 sec pause

OR

Conditioning Option

6-10 sets:

– 2 min row, bike, ski

– 1 min (rest remainder of minute after reps are complete)

• 16 RKB swings
• 16 walking lunges

*Goal is to stay at the same pace +/- 5 sec or RPMs

Fitness

A) E4M x 4 sets:

– 8 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

B) 3 rounds for time:
– 400m row

– 12-9-6 double DB hang squat clean to thruster 

Performance

A) E4M x 4 sets:

Set 1: 8 back squats (building set)

Set 2-4: 8 back squats @ 1-2 RIR

*heavier than last week 

B) 3 rounds for time:
– 500/400m row

– 15-12-9 double DB hang squat clean to thruster (35/25s)

Fitness & Performance

C) 3 sets:

– 20 sec/side Copenhagen plank

– 20-30 sec flutter kicks

– 20-40 sec dead hang from bar

Fitness

E8M x 4-6 sets:

– 400m run

– 12 SA DB hang power cleans

– 8 strict pull-ups

– 12 box step-ups

– 12/8 push-ups 

Performance

E8M x 4-6 sets:

– 400m run

– 16 SA DB hang power cleans (50/35)

– 8 pull-ups

– 12 box jump overs (24/20”)

– 16/12 push-ups 

RX+ complete with 4 bMUS and or 8-12 HSPUs.

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side DB/KB front foot elevated split squats

Even:

– 16-20 alt. DB renegade rows

– 16-20 banded tricep push-downs

B) EMOM x 10-20 sets:

– 4 alt. DB snatch

– 4 hanging knee raise

– 2 burpees

Performance

A) E2M x 8 sets

– 1 snatch

*Receive as low as you’re able to with a focus on bar path. 

B) EMOM x 10-20 sets:

– 3 power snatch (95/65, 75/55)

– 4 toes to bar

– 3 burpees over the barbell

RX+ complete with squat snatches

Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB incline bench press @ 3111 temp (1-2 RIR)

– 10-15 bent over BB rows w/ pause

– 10/side shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6-12 dips or push-ups

Even: 12/9 cal row + 6-12 wallballs

Performance

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6-12 ring dips

Even: 12/9 cal row + 12 wallballs (20/14)

RX+ complete w/ 15/12 cal row

Fitness

10 rounds for time w/ a partner:

– 12/9 cal row

– 10 DB/KB thrusters

– 8 box step-ups

– 10 strict pull-ups

– 12 RKB swings

Performance

10 rounds for time w/ a partner:

– 15/12 cal row

– 12 DB/KB thrusters (35/25s)

– 9 box jump overs (24/20”)

– 12 pull-ups

– 15 RKB swings (53/35)