Fitness
A) E2MOM x 8 sets (4 each)
Odd sets: 12-16 alternating double KB front rack reverse lunge
Even sets: 8-12 DB push press + 8-12 plate slide from plank (5-10lb)
B) 10 rounds for time:
– 4 alt. DB snatch
– 3 pull-ups
– 2 burpees
Performance
A) E2MOM x 8 sets
Sets 1-2: 3 high hang snatch
Sets 3-4: 2 hang snatch
Sets 5-8: 1 snatch
*Receive in either full squat or power snatch.
B) 10 rounds for time:
– 3 power snatch (95/65)
– 3 pull-ups
– 3 bar facing burpees
*RX+ use 115/75
A) E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo
– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)
– 30 sec 6” flutter kicks from hollow position
*Heavier than 6/21
B) For time:
– 600m run
– 20 push-ups
– 20 medball box step overs
– 400m run
– 15 push-ups
– 15 medball box step overs
– 200m run
– 10 push-ups
– 10 medball box step overs
Performance
A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo + 1-2 bench press @ 80-85%
– 4-8 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)
*Heavier than 6/21
B) For time:
– 600m run
– 40/32 push-ups
– 20 box jump overs
– 400m run
– 30/24 push-ups
– 15 box jump overs
– 200m run
– 20/16 push-ups
– 10 box jump overs
A) E2.5M x 6 sets:
– 3 deadlifts w/ 32X1 tempo
– 8-10 DB floor press w/ pause
– 8/side
B) E3M x 4-7 sets:
– 200m row
– 8 double DB hang power cleans
– 7 DB front squats
– 6 hanging knee raises
*Perform reps of 8-8-8 if able.
Performance
A) E2.5M x 6 sets:
– 3 deadlifts w/ 32X1 tempo @ 75-80%
B) E3M x 4-7 sets:
– 250/200m row
– 8 hang power cleans (115/75, 95/65, 75/55)
– 7 front squats
– 6 toes to bar
*Goal is to keep BB movements UB.
*RX+ perform reps of 8-8-8.
Fitness
A) E2MOM x 8 sets
– 6 BB Romanian deadlifts
After odd sets:
– 4 /side KB TGUP sit-ups
After even sets:
– 4/side SA ring rows w/ reach
Performance
A) E2MOM x 8 sets
Sets 1-4: hang power clean + power clean + jerk
Sets 5-8: power clean + jerk
Fitness & Performance
B) Strength Option
3-4 sets:
– 8/side DB weighted box step-up
– 8-16 strict dips (added weight, bodyweight, banded, bench)
– 8-16 hanging knee raise (add weight if able)
– 8-16 bent over BB rows w/ pause
OR
B) Conditioning Option
5-7 sets:
– 500/400m row or 1000/800m bike
R75S
*Goal is to hold the same pace as last week.
Fitness
A) E2.5M x 6 sets:
– 3-5 box squats w/ 32X1 tempo
After even sets
– 8-12 DB seated Arnold press
After odd sets
– 8-10 DB/KB lat pull-overs
*heavier than 6/16
B) For time:
– 1000m row
– 50 medball squats (20/14) in unbroken sets of 10
– 30 strict pull-ups in unbroken sets of 5
Performance
A) E2.5M x 6 sets:
– 2-3 back squats @ 80-85%
*heavier than 6/16
B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35 – empty BB)
– 30 pull-ups
Fitness
E6M x 5-6 sets:
– 300m run
– 12 SA DB hang power clean + jerk (3,3,3,3)
– 10 hanging knee raise
– 8 DB box step overs
– 30 single unders
*Switch order of movements every round.
*Scale to 200m run if needed.
Performance
E6M x 5-6 sets:
– 300m run
– 12 SA DB hang power clean + jerk (50 – 3,3,3,3)
– 12 toes to bar
– 12 DB box step overs (20”)
– 30 double unders
*Switch order of movements every round.
Fitness
A) E2MOM x 8 sets (4 each, alternating)
Station 1: 8/side DB/KB floor touch lateral lunges
Station 2: 8-10 double DB curl
B) EMOM x 4 minutes for max reps or calories:
Station 1 – 30 seconds rowing
Station 2 – 30 seconds of DB front squats
Station 3 – 30 seconds of DB up/down devil’s press
Station 4 – Rest
+ (right into…)
E3M x 4-5 sets:
– Number of calories, front squats and devil’s presses completed during 30 second max effort
Performance
A) E2MOM x 8 sets
Sets 1-2: 3 stop snatch pull + high hang snatch (2” below knee, hang, high hang)
Sets 3-4: 2 stop snatch pull + hang (2” below knee, hang)
Sets 5-8: snatch
*Receive in either full squat or power snatch.
B) EMOM x 4 minutes for max reps or calories:
Station 1 – 30 seconds rowing
Station 2 – 30 seconds of DB front squats (35/25s)
Station 3 – 30 seconds of DB devil’s press
Station 4 – Rest
+ (right into…)
E3M x 4-5 sets:
– Number of calories, front squats and devil’s presses completed during 30 second max effort
Fitness
A) E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo
– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)
– 30 sec 6” flutter kicks from hollow position
*Heavier than 6/11
Performance
A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo + 2-3 bench press @ 75-80%
– 6-10 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)
*Heavier than 6/11
Fitness & Performance
B) 3 rounds for time:
– 600-400-200m run
– 30-20-10 KB swings (53/35)
– 30-20-10 push-ups
R60S
*Scale the runs to 400-300-200m and/or elevate push-ups if needed
*RX+ use 70/44 and perform ring push-ups