Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB bench press @ 3111 tempo
– 4-8 strict (BW or weighted) OR 2-4 negative pull-ups
– 8/s shoulder external rotations
Fitness
B) 3 rounds for time:
– 400m run
– 20-16-12 reps of
Performance
B) 3 rounds for time:
– 400m run
– 20-16-12 reps of
Fitness
A) E3M x 5 sets:
– 6 deadlifts
– 10/s half kneeling SA DB press
– 8-12 ring rows
Performance
A) E3M x 5 sets:
– 6 deadlifts @ 70-76% or 3 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 5/s clamshell plank w/ 5 sec hold
– 10-15 SA banded tricep push-downs
– 10/s DB bent over row
OR
Conditioning Option
5 rounds for time:
– 500m row or ski / 1000m bike
– 15-12-9-6-3
Fitness
A) E2M x 8 sets
Odd:
– 16 alternating low handle landmine lateral squats
– 8-12 tough push-ups (elevated, deficit, weighted)
Even:
– 10/s half kneeling banded SA lat pull-down
– 10 supine medball hamstring curls
B) 5 rounds for time:
– 9 DB push press
– 12 box step overs
– 12 RKB swings
– 6 burpees
– 200m run
R60S
Performance
A) E2M x 8 sets
Sets 1-4: 1 power clean + 2 pause split jerk
Sets 5-8: 1 power clean + 1 pause split jerk + 1 split jerk (no pauses)
*Pauses happen on the dip and catch of the jerk.
B) 5 rounds for time:
– 8 shoulder to overhead
– 12 box jump overs (24/20”)
– 16 RKB swings (53/35)
– 8 burpees over the barbell
– 200m run
R60S
S2O weight – 155/105, 135/95, 115/75, 95/65
RX+ use 70/44 KB
Fitness
E10M x 3-5 sets
– 400m row
– 20 box step-ups
– 10 strict pull-ups
– 400m run or 800m bike
– 16 SA DB hang power clean (8/s)
– 10 dips
– 30 single unders
Performance
E10M x 3-5 sets
– 500m row
– 20 medball box step ups (20/14 to 20”)
– 15 kipping or 10 strict pull-ups
– 400m run or 1000m bike
– 20 SA DB hang power clean (10/s @ 50/35)
– 10 ring dips
– 40 double unders
Fitness
A) E2M x 8 sets
Odd:
– 20 alternating top down DB incline presses
– 8 chest supported Cuban presses
Even:
– 8/s front foot elevated split squats
– 10 bent over BB rows
B) E5M x 3-5 sets:
– 400m row
– 8 double DB hang power snatch
– 16 air squats
– 12 push-ups (elevated if needed)
Performance
A) E2M x 8 sets
Sets 1-4: 1 snatch pull + 1 hang power snatch + 1 power snatch
Sets 5-8: 1 hang power snatch + 1 power snatch
B) E5M x 3-5 sets:
– 500/400m row
– 8 touch and go power snatch (95/65, 75/55)
– 24 air squats
– 16/12 push-ups
Fitness
“Little Luke”
For time:
– 400m run
– 20 (10/side) single arm DB hang clean & jerk (switch every 5)
– 400m run
– 25 toes to bar, kip to knee raise, lemon squeeze
– 400m run
– 30 wallballs
– 400m run
– 30 KB swings
– 400m run
– 25 push-ups
– 400m run
– 20 (10/side) DB goblet hold lunge steps
– 400m run
*If you need to, scale run to 300 or 200m.
Performance
“Luke”
For time:
– 400m run
– 15 clean and jerks (155/105)
– 400m run
– 30 toes to bar
– 400m run
– 45 wallballs (20/14)
– 400m run
– 45 KB swings (53/35)
– 400m run
– 30 ring dips
– 400m run
– 15 weighted lunge steps (155/105 – front or back rack)
– 400m run
Fitness
A) E4M x 4 sets:
– 8 front squats
– 10/s seated Filly press (heavier KB than DB)
– 12 ring rows
*Sub BB front squats with 8-10 double KB front squats
Performance
A) E4M x 4 sets:
– 8 front squats @ 65-70% or 3-4 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 10-20 DB floor press w/ pause
– 10 ring face curls
– 16-20 DB top down lateral raises
OR
Conditioning Option
10 rounds for time:
– 10 cal row or bike (8 AB)
– 9 plate ground to overhead (45/35)
– 8 reverse lunges (w/ plate if able)
Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB bench press @ 3111 tempo
– 4-8 strict (BW or weighted) OR 2-4 negative pull-ups
– 8/s shoulder external rotations
Fitness
B) E3M x 5-8 sets:
– 12/9 cal row
– 6 DB push press
– 4-6 burpees
– 6 lemon squeezes
Performance
B) E3M x 5-8 sets:
– 15/12 cal row
– 6 shoulder to overhead (135/95, 115/75, 95/65)
– 6 burpees over the barbell
– 6 lemon squeezes