Fitness
A) E2M x 8 sets (4 each, alternating)
Odd: 12-16 alternating DB box step-ups
Even: 6-8/side half kneeling landmine press
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause clean
Sets 5-8: 1 clean
*Pause 2 counts at knee
B) Strength Option
3-4 sets for quality:
– 8-12 BB RDLs @ 50-60%
– 8-12 dips (weighted/BW/scaled)
– 1 lap heavy sled drag (forward down/reverse back)
– 16-10 alt DB bicep curls
OR
Conditioning Option
C) 2K for time trial
Fitness
E8M x 4-5
– 200m row
– 16 DB SA hang power clean (4/4/4/4)
– 12 goblet squats
– 200m run
– 8 strict pull-ups
– 4 burpees
Performance
E8M x 4-5
– 250/200m row
– 20 DB SA hang power clean (5/5/5/5 @ 50/35)
– 16 goblet squats
– 200m run
– 12 pull-ups
– 8 burpees
Fitness
A) E2.5M x 6 sets:
– 4 deadlifts w/ 32X1 tempo
– 8-12 dips
– 8/side side plank DB powell raise
*heavier than last week
B) 10 rounds for time:
– 8 RKB swings
– 6 push-ups (elevate if needed)
– 4 hanging knee raise / lemon squeeze / abmat sit-up
– 2 box step-overs (w/ KB if able)
Performance
A) E2.5M x 5 sets:
– 2-3 deadlifts @ 80-90%
B) 10 rounds for time:
– 9 RKB swings (53/35)
– 7 push-ups
– 5 toes to bar
– 3 box jump-overs (24/20”)
Fitness
A) E4M x 3 sets:
– 8-12 front squats
– 12-16 DB renegade rows
– 16-20 leg lifts over DB
*front squats can be performed with a BB in the front rack or arms crossed OR with double KBs.
B) E3M x 4-7 sets
– 12/9 or 10/7 cal row
– 5 DB hang squat cleans
– 20 single unders
Performance
A) E4M x 3 sets:
– 8-12 front squats
*Use heaviest weight from last week.
B) E3M x 4-7 sets
– 12/9 cal row
– 3 TnG full cleans
– 20 double unders
RX+: 15/12 cal row
Fitness & Performance
A) E3M x 3 sets
– 8-12 overhead press
– 8-12/side bent over row
– 8-12 banded no moneys
Fitness
B) E4M x 4-6 sets:
– 400m run
– 8 BB/DB push press
Performance
B) E4M x 4-6 sets:
– 400m run
– 5 shoulder to overhead
*Choose a weight that is tough but UB.
Fitness
EMOM x 4-5 sets
1: 7 DB deadlifts + 5 DB hang power cleans + 3 DB shoulder to overhead
2: 10-15 wallballs
3: 200m row
4: 7 hanging knee raises + 5 burpees
5: 7 RKB swings + 5 goblet squats + 3 box step overs
6: 200m run
7: rest
Performance
EMOM x 4-5 sets
1: 7 deadlifts + 5 hang power cleans + 3 shoulder to overhead (115/75)
2: 15 wallballs (20/14)
3: 250/200m row
4: 7 toes to bar + 5 burpees
5: 7 RKB swings + 5 goblet squats + 3 box jump overs (70/44)
6: 200m run
7: rest
Fitness
A) E2.5M x 6 sets (3 each)
Odd sets:
– 10-15 DB bench press
– 10-15 bent over BB rows
– 30 sec side plank R
Even sets:
– 10-15 ring rows
– 10-15 medball hamstring curls
– 30 sec side plank L
Performance
A) E2.5M x 6 sets:
– 2-3 bench press @ 80-90%
– 4-6 strict ring pull-ups (weighted, BW, or rings w/ leg assist)
*Heavier than 7/16
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 20 KB walking lunges
– 10-15 seated DB press
– 10-15 BB good mornings
– 10-15 seated leg raise (over & back = 1 rep)
OR
Conditioning Option
3-5 sets:
– 1000/800m row
R2M
Fitness
A) E2MOM x 8 sets
– 6-8 B-stance KB/DB Romanian deadlifts
– 8-10 half kneeling BB landmine press
*switch sides every set for 4 sets/side
B) For time:
– 1000m row
– 30 SA DB hang power cleans (5/5/5/5/5/5)
– 25 up/downs
– 20 strict pull-ups
Performance
A) E2M x 8 sets
Sets 1-4: 2 cleans
Sets 5-8: 1 clean
B) For time:
– 1000m row
– 30 power cleans (135/95)
– 20 burpee pull-ups
*RX+: 20 burpee + CTB pull-ups
Or 10x 2 burpees + 1 bar MU