Fitness
30 min AMRAP w/ a partner:
– 12 cal row
– 12 RKB swings
– 9 double DB hang power cleans
– 9 strict pull-ups
– 9 double DB push press
*switch after each movement
Performance
30 min AMRAP w/ a partner:
– 15/12 cal row
– 12 deadlifts (115/75, 95/65, 75/55)
– 9 hang power cleans
– 12 pull-ups
– 6 shoulder to overhead
*switch after each movement
*RX+ use 135/95
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 KB Romanian deadlifts
– 8-12 SA DB incline presses (R)
Even sets:
– 8-12 tall kneeling banded lat pull-down
– 8-12 SA DB incline presses (L)
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause clean + 1 clean
Sets 5-8: 1 clean
*receive in full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length seated vertical hand over hand sled pull
– 12-16 overhead banded tricep extensions
– 16-24 alternating DB hammer curls
– 16-24 alternating slide mountain climbers (butt down)
OR
Conditioning Option
3 rounds for time…
– 400m run, 500/400m row, or 1000/800m bike
– 3 rounds of:
*90 total reps on KBS, lunge, sit-ups
Fitness
A) E3M x 6 sets:
– 8-6-4-8-6-4 Back squat or box squat wave
After odd – 8-12 bent over reverse flys w/ pause
After even – 4-8 hanging knee raises w/ pause
B) E60S x 10-20 sets:
– 7 RKB swings
– 5 wallballs
– 3 dips
Performance
A) Back squat wave
– 8-6-4-8-6-4
*Second wave heavier than first
B) E60S x 10-20 sets:
– 7 RKB swings
– 5 wallballs (20/14)
– 3 ring dips
Fitness
E90S x 4-6 sets:
1: 15/12 cal row
2: 12 DB thrusters + 6-9 up/downs
3: 200m run
4: 12 box step-ups +6-9 lemon squeezes
5: rest
Performance
E90S x 4-6 sets:
1: 20/15 cal row
2: 12 thrusters (95/65) + 9 burpees over the barbell
3: 200m run
4: 9 box jump overs (24/20”) + 12 lemon squeezes
5: rest
Fitness
A) E3M x 6 sets:
Bench press wave
– 10-8-6-10-8-6 BB bench press wave
After odd – 3-5 pull-up negatives (scale w/ band)
After even – 10-20 banded face pulls
B) E5M x 3-5 sets:
– 400m row
– 15 push-ups
– 12 double KB deadlifts
– 9 ring rows
Performance
A) E3M x 6 sets:
Bench press wave
– 10-8-6-10-8-6 BB bench press wave
After odd – 5-10 strict ring pull-ups (weight if able)
After even – 10-20 banded face pulls
B) E5M x 3-5 sets:
– 500/400m row
– 20/15 push-ups
– 15 double KB deadlifts (53/35s)
– 10 pull-ups
Fitness
A) E2M x 6 sets:
– 5-5-4-4-3-3 BB push press (building)
After odd – 8-12/side half kneeling band row + reach
After even – 8-12 tough goblet squats
B) 15 min AMRAP:
– 1 DB hang power clean + push jerk
– 3 hanging knee raises
– 5 air squats
– 20 single unders
*Add one power clean + push jerk each round
Performance
A) E2M x 6 sets:
– 3-3-2-2-1-1 push jerk
*Barbell starts from the floor.
*Build to a heavy single.
B) 15 min AMRAP:
– 1 power clean + push jerk (135/95, 115/75, 95/65)
– 3 toes to bar
– 5 air squats
– 20 double unders
*Add one power clean + push jerk each round
Fitness & Performance
C) 3 rounds for time:
– 6/side TGUP sit-ups (heavy)
– 20-30 sec side plank/side
Fitness
A) E2.5M x 6 sets
– 7-5-3-7-5-3 deadlift wave
After odd sets – 6/side DB curl to press
After even sets – 12-18 L-seated leg lift-overs
*Second wave should be heavier than first
Performance
A) E2.5M x 6 sets:
– 7-5-3-7-5-3 deadlift wave
*Second wave should be heavier than first
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 slide hamstring curls (slow out, fast in)
– 12-16 DB floor press (heavy)
– 16-20 KB gorilla rows
– 1 lap reverse sled drag (heavy)
OR
Conditioning Option
For time:
– 800m run
– 20 hang power cleans
– 40 air squats
– 500/400m row
– 40 air squats
– 20 hang power cleans
– 800m run
*Hang power cleans are either w/ BB @ 115/75, 95/65 or with double DBs
Fitness
A) E2M x 8 sets
Odd:
– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups
Even:
– 8/side box step-ups (weighted if able)
*Stay vertical on bar pull-ups with knees bent or straight
B) E5M x 3-5 sets:
– 400m run
– 15-20 unbroken RKB swings
– 25 single unders
*Scale to 300m if needed on run
Performance
A) E2M x 8 sets:
Sets 1-4: 1 floating snatch
Sets 5-8: 1 snatch
*Receive in full squat if able.
B) E5M x 3-5 sets:
– 400m run
– 25 unbroken RKB swings (53/35)
– 25 double unders