Fitness

A) E4M x 4 sets:

– 8 deadlifts (building)

– 8-12/side half kneeling DB overhead press

– 8-12 L-seated band rows w/ pause

B) E3M x 4-8 sets:

– 200m row

– 12 SA DB hang power clean + push press

– 8 hanging knee raises

– 4 up/downs

*Split DB work into 6/6 or 3/3/3/3 for 12 total reps

*Scale row to 160m if needed

Performance

A) E4M x 4 sets:

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts (65-75% @ 2 RIR)

*~5% heavier than last week

B) E3M x 4-8 sets:

– 250/200m row

– 12 SA DB hang power clean + push press (50/35, 40/25, 35/20)

– 8 toes to bar

– 4 burpees over the rower

*Split DB work into 6/6 or 3/3/3/3 for 12 total reps

Fitness

“Little Mikey”

7 rounds with a partner:

– 21 strict pull-ups or ring rows

– 21 wallballs 

– 400m run (200m run each)

– 21 push-ups

– 21 RKB swings 

– 84 single unders or lateral hops

Performance

“Mikey”

7 rounds with a partner:

– 21 pull-ups

– 21 wallballs (20/14)

– 400m run (200m run each)

– 21 HR push-ups

– 21 RKB swings (53/35)

– 84 double unders

Fitness

A) E4M x 4 sets:

– 8-12 DB incline press

– 16 alternating front foot elevated goblet hold step-backs

– 8-12 chest supported incline rows

*Use 25-45 plate for step backs. Scale with no plate and/or weight.

Performance

A) E4M x 4 sets

– 3.3.3 TNG power snatch clusters

*R10S between sets

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 banded/cable tricep push-downs

– 5-10 hanging leg raises (straight or bent knee w/ no swing)

– 10+ standing curls

– 1 lap lateral sled drag 

OR 

Conditioning Option

3 rounds for time:
– 400m run

– 15-12-9 reps of…

• DB thrusters (35/20s)
• Toes to bar or hanging knee raises
• Up/downs

Fitness & Performance

A) E3M x 6 sets:

– 6 bench press

*First set building, next 5 at 70-80% & 2 RIR

– 8-12 bent over straight arm banded lat pull-downs

– 8-12 chest supported rear delt flys w/ pause

Fitness

B) E90S x 10-15 sets:
– 20 single unders

– 8 DB hang power clean (4/4)

– 6 dips

– 4 goblet squats

Performance

B) E90S x 10-15 sets:
– 20 double unders

– 8 DB hang power clean (4/4 @ 50/35)

– 6 ring dips

– 4 goblet squats

*If you can’t do 6 dips in a row consider doing 3 before the squats and 3 afterwards.

Fitness

E10M x 3-5 sets

– 400m row

– 12 plate ground to overhead

– 8-12 pull-ups

– 12 walking lunges (w/ or w/o plate hold)

– 12 box step ups

– 8-12 push-ups (elevate if needed)

– 12 abmat sit-ups

Performance

E10M x 3-5 sets

– 500/400m row

– 16 plate ground to overhead

– 12 pull-ups

– 16 plate overhead walking lunges

– 12 box jump overs (24/20”)

– 16/12 push-ups

– 12 V-ups

Fitness

A) E4M x 4 sets:

– 8/side SL KB Romanian deadlifts

– 12-16 DB rollback tricep extensions

– 8-12 supinated ring rows w/ pause at top

*Heavier than last week

B) 3 rounds for time:

– 400m run

– 12-9-6 DB double hang power clean (tough)

– 15-12-9 dips

– 18-15-12 air squats

*Scale with a 300m run and 12-9-6 reps for everything

Performance

A) E4M x 4 sets:

– 2.2.2 TNGpower clean + push jerk clusters

*R10S between doubles

B) 3 rounds for time:

– 400m run

– 12-9-6 power clean (135/95, 115/75, 95/65)

– 15-12-9 ring dips

– 18-15-12 air squats

Fitness

A) E3M x 6 sets

– 6 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) E3M x 6-8 sets

Odd sets: 200m row + 20 wallballs (20/14)

Even sets: 200m row + 5 up/down DB devil cleans (35/20s) + 5-10 lemon squeezes

*Scale with 160m and 5-10 abmat sit-ups if needed

Performance

A) E3M x 6 sets

Set 1: 6 back squats (building set)

Sets 2-6: 6 back squats (working sets @ 70-80% & 2 RIR)

B) E3M x 6-8 sets

Odd sets: 250/200m row + 20 wallballs (20/14)

Even sets: 250/200m row + 5 DB devil cleans (35/20s) + 10 lemon squeezes