Fitness
EMOM x 5-8 sets…
Min 1: 200m row
Min 2: 8, 10 or 12 DB SA hang power clean + push press
Min 3: 8, 10 or 12 up/downs
Min 4: 8, 12, or 16 wallballs
Min 5: rest
Performance
EMOM x 5-8 sets…
Min 1: 250/200m row
Min 2: 8, 10 or 12 DB SA hang power clean + push press (50/35)
Min 3: 8, 10 or 12 burpees to target
Min 4: 12, 16, or 20 wallballs (20/14)
Min 5: rest
Fitness
A) E2.5M x 8 sets
Odd:
– 8-12/side 1&¼ SA incline bench press
Even:
– 8-12 supinated bent over BB rows / pause
– 8-12 banded Spanish squats
Performance
A) E2.5M x 8 sets:
Sets 1-3: 1 high hang + 1 hang + 1 low hang snatch
Sets 4-6: 1 hang snatch + 1 low hang snatch + 1 snatch
Sets 7&8: 1 low hang snatch + 1 snatch
*Receive in full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 OH banded tricep extensions
– 10 BB hip thrusts off bench w/ pause (tough)
– 10/side SA bent over DB rows
– 5-10 hanging leg raise (straight if possible)
OR
Conditioning Option
8 min AMRAP:
– 10 cal row
– 10 RKB swings
R4M
8 min AMRAP
– 10 cal row
– 20 single or double unders
Fitness
A) E3M x 4 sets:
– 5 BB or double KB front squats @ 3111 tempo
– 8-12/side SA split stance banded presses
– 8-12 tough ring rows w/ pause
B) EMOM x 10-20 sets:
– 5 wallballs
– 3-4 strict pull-ups
– 3 DB up/down devil cleans
Performance
A) E3M x 4 sets:
– 5 fronts squats @ 3111 tempo
*Build to a tough set but stay on tempo!
B) EMOM x 10-20 sets:
– 5 wallballs (20/14)
– 4 pull-ups
– 3 DB devil cleans (35/20s)
Fitness
A) E3M x 6 sets:
– 4 deadlifts (building)
After odd sets…
– 8-12 dips (box/bench/dip bar/rings)
After even sets…
– 8-12/side SA half kneeling band row and reach
B) E3M x 4-8 sets:
– 12/9 cal row
– 12 RKB swings (53/35)
– 12/9 push-ups
– 6 box step overs
Performance
A) E3M x 6 sets:
Set 1: 4 deadlifts (building set)
Sets 2-6: 4 deadlifts (75-85% @ 1-2 RIR)
*~5% heavier than last time
B) E3M x 4-8 sets:
– 15/12 cal row
– 15 RKB swings (53/35)
– 12/9 push-ups
– 6 box jump overs (24/20”)
RX+ use 70/44
Fitness
E4M x 8-12 sets (4-6 each)
Station 1:
– 200m row
– 8 hanging knee raises
– 8 up/downs
– 24 single unders
Station 2:
– 200m run
– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)
– 12 air squats
– 24 single unders
Performance
E4M x 8-12 sets (4-6 each)
Station 1:
– 250/200m row
– 8 toes to bar
– 8 burpees to target
– 24 double unders
Station 2:
– 200m run
– 16 SA DB hang power cleans (4/4/4/4 @ 50/35)
– 16 air squats
– 24 double unders
Fitness
A) E2.5M x 6 sets
– 5-5-3-3-2-1 push press
After odd sets…
– 5 batwing rows w/ 5 sec pause
After even sets…
– 10 L-seated leg lift-overs
B) 3 rounds for time:
– 400m run
– 16-12-8
Performance
A) E2.5M x 6 sets:
– 5-5-3-3-2-1 push press
*Build to a heavy single
B) 3 rounds for time:
– 400m run
– 16-12-8
Fitness & Performance
A) E3M x 6 sets…
– 3 bench press
*First set building, next 3 at 80-90+% & 1-2 RIR
After odd sets:
– 8-12 tall kneeling banded lat pull-down
After even sets:
– 8-12/side DB rear delt rows
*~5% heavier than last week
B) Strength Option
3-4 sets for quality:
– 10-20 band/cable tricep push-downs
– 10-20 BB or goblet hold alternating Cossack squats
– 10-20 DB wall assisted lean back curls (lighter weight)
– 10/side side plank elbow touches
OR
Conditioning Option
8 min AMRAP:
– 10 RKB swings (53/35)
– 5 dips
– 10 air squats
R4M
8 min AMRAP
– 5 ring rows
– 10 ambat sit-ups
– 5/side KB/DB push press
Fitness
A) E2M x 8 sets
Odd:
– 8-12/side 1&¼ SA incline bench press
Even:
– 8-12 supinated bent over BB rows / pause
– 8-12 banded Spanish squats
B) EMOM x 10-20 sets:
– 6 DB hang power snatch
– 4 wallballs
– 2 up/downs
Performance
A) E2M x 8 sets:
Sets 1-3: 3 high hang snatch
Sets 4-6: 2 hang snatch
Sets 7&8: 1 low hang snatch
*Receive in full squat if able
B) EMOM x 10-20 sets:
– 6 DB hang power snatch (50/35)
– 4 wallballs (20/14)
– 2 burpees