Fitness
A) E4M x 3 sets – deadlift
– 10 deadlifts @ moderate weight
– 10 alternating DB renegade rows
– 20 Russian twist w/ plate
Performance
A) E4M x 3 sets – deadlift
Set 1: 10 @ 64-68%
Sets 2&3: 10 @ 62.5%
Fitness & Performance
B) 3 sets for quality:
– 8-12 BB goodmornings @ 2011 tempo (wide or regular stance)
– 1 lap reverse sled drag power rows
– 12-16 alternating reverse lunge w/ double KB overhead hold (sub step-ups)
– 30-60 low ring or floor front leaning rest (FLR)
Fitness
A) E2MOM x 6 sets (3 each, alternating)
Station 1: 8/side single leg DB weighted hip extensions + 30 second flutter kick
Station 2: 8/side half kneeling single arm DB press + 30 second super plank
B) For time:
– 600m run
– 14 DB hang power cleans
– 14 DB goblet hold box step up
– 400m run
– 12 DB hang power cleans
– 12 DB goblet hold box step up
– 200m run
– 10 DB hang power cleans
– 10 DB goblet hold box step up
Performance
A) E2MOM x 6 sets:
– 5 TnG power clean + jerk
*Work on moving the barbell efficiently rep to rep. Build in weight
B) For time:
– 800m run
– 15 power cleans (115/75)
– 15 box jump overs (24/20”)
– 600m run
– 12 power cleans
– 12 box jump overs
– 400m run
– 9 power cleans
– 9 box jump overs
Fitness
A) AMRAP in 8 minutes:
– 20/15 cal row
– 10 strict pull-ups
Rest 4 minutes
AMRAP in 8 minutes:
– 40 single unders (sub 30 lateral hops)
– 10 wallballs
Rest 4 minutes
AMRAP in 8 minutes:
– 200m run
– 10 burpees
B) 3 sets for quality:
– 10-15 inverted BB row
– 15-20 banded pull-apart
Performance
A) AMRAP in 8 minutes:
– 20/15 cal row
– 10 chest to bar pull-ups
Rest 4 minutes
AMRAP in 8 minutes:
– 30 double unders
– 10 wallballs (20/14)
Rest 4 minutes
AMRAP in 8 minutes:
– 200m run
– 10 burpees
B) 3 sets for quality:
– 10-15 inverted BB row
– 15-20 banded pull-apart
Fitness
A) E4M x 4 sets
– 12 BB bench press
– 12 bent over BB rows @ 2011 tempo
B) E5M x 3-4 sets:
– 400/350m row
– 10-20 RKB swings
– 10-20 push-ups
Performance
A) E4M x 4 sets – bench press
Set 1: 12 @ 60-64%
Sets 2-4: @ 58%
*After every set perform 12 bent over BB rows @ 2011 tempo
B) E5M x 3-4 sets:
– 500/400m row
– 20 RKB swings (53/35)
– 20/15 HR push-ups
Fitness
A) E3M x 4 sets
– 12 x DB or BB bench press
B) 5 rounds for time:
– 60 single unders
– 20/15 perfect push-ups
– 10 strict pull-ups
C) 3 sets:
– 8/side bent over rows
– 12 DB lat pull-overs
Performance
A) E3M x 4 sets – bench press
Set 1: 12 @ 64-68%
Sets 2-4: @ 60%
B) 5 rounds for time:
– 50 double unders
– 20/15 perfect push-ups
– 10 strict pull-ups
C) 3 sets:
– 8/side bent over rows
– 12 DB lat pull-overs
Fitness
A) E4M x 3 sets:
– 8/side DB weighted step-ups (knee height)
– 16 elevated alternating psoas banded march
– 8/side wide stance banded twist
B) AMRAP in 12 minutes:
– 6 DB push press
– 8 hanging knee raises / sit-ups
– 12 KB goblet hold reverse lunges
Performance
A) E4M x 3 sets – back squats
Set 1: 12 back squats @ 60-64%
Sets 2&3: 12 back squats @ 58%
B) AMRAP in 12 minutes:
– 4 strict handstand push-ups
– 8 toes to bar
– 12 KB goblet hold reverse lunges (53/35)
Fitness
With a continuous running clock, perform the following for times:
0:00 – 1000/800m row
5:00 – 75 DB push press
10:00 – 30 strict pull-ups
15:00 – 75 goblet squats
20:00 – 75 box jump or step-ups
25:00 – 800m run
Performance
With a continuous running clock, perform the following for times:
0:00 – 1000/800m row
5:00 – 75 shoulder to overhead (115/75 lbs)
10:00 – 12/9 ring muscle-ups or 30 strict pull-ups
15:00 – 75 DB thrusters (35/25 lbs)
20:00 – 75 box jump overs (24″/20″)
25:00 – 800m run
Fitness
A) EMOM x 5 sets
Minute 1: 8 double KB front rack squats
Minute 2: 8 DB bench press
Minute 3: 8 bent over BB rows
Performance
A) E90S x 10 sets:
– 1 front squats @ heaviest weight from last week
Fitness & Performance
B) 3-4 sets for quality:
– 1 lap heavy farmer’s carry
– tall kneeling vertical hand over hand sled pull
– 30 seconds heavy sandbag front loaded march
– 8-10 hamstring slide curls @ 20X1