Fitness
A) E3M x 6 sets:
– 4 front squats @ 3111 tempo
After odd sets – 8-12 DB bench press
After even sets – 10 tall kneeling banded lat pull-down
*Can sub double KB front squats if needed
B) E60S x 10-20 sets:
– 6 wallballs (20/14)
– 4 box step-ups
– 3 ring or inverted BB rows
– 2 burpees
Performance
A) E3M x 6 sets:
– 4 front squats @ 3111 tempo
B) E60S x 10-20 sets:
– 7 wallballs (20/14)
– 5 box jump overs (24/20”)
– 3 burpee pull-ups
RX+ complete with 9-6-3 rep scheme and/or CTB pull-ups.
Fitness
E5M x 6-8 sets
Station 1:
– 200m run or 500m bike
– 10 plate ground to overhead
– 200m row
– 30 single unders
Station 2:
– 200m row
– 10 plate or prisoner weighted lunges
– 200m run or 500m bike
– 10 hanging knee raise
Performance
E5M x 6-8 sets
Station 1:
– 200m run or 500m bike
– 10 plate ground to overhead (45/35)
– 250/200m row
– 30 double unders
Station 2:
– 250/200m row
– 10 OH plate weighted lunges
– 200m run or 500m bike
– 10 toes to bar
Fitness
A) E2MOM x 8 sets
Odd:
– 8 heel elevated double KB front squats
– 10 bent over BB rows
Even:
– 10/s half kneeling DB press
– 20 sec side plank / side
B) “Little Chief”
5 rounds as many reps as possible…
3 minute AMRAP:
– 4 push-ups
– 6 RKB swings
– 8 air squats
R60S between rounds
Fitness & Performance
A) E3M x 6 sets:
– 4 bench press @ 2 RIR
After odd:
– 2-4 negative or 4-8 strict/weighted pull-ups
After even:
– 8/s shoulder external rotations
*Heavier than 4/23
B) Strength Option
3-4 sets for quality:
– 10-15 banded tricep push-down
– 1 length seated hand over hand vertical sled pull
– 20 DB/KB walking lunges
– 10-15 wall supported DB curls
OR
Conditioning Option
4 rounds for time:
– 500/400m row/ski, 400m run, or 1000/800m bike
– 20 DB hang power snatch (10/s @ 50/35)
– 15 DB goblet squats
– 10 lemon squeezes
*Scale to 16-12-8 if needed