Fitness
In teams of 2, AMRAP for 30 minutes:
– 25 air squats
– 20 alternating box step-ups
– 15 RKB swings
– 10 DB/BB push press
– 5 strict pull-ups (sub 8 ring rows)
Performance
In teams of 2, AMRAP for 30 minutes:
– 50 air squats
– 40 RKB swings (53/35)
– 30 single arm DB shoulder to overhead (50/35)
– 20 box jumps with step down (24/20”)
– 10 strict pull-ups
Performance
A) EMOM x 20-30 min
– 1 power snatch @ 115/75
– 2 overhead squats
– 3 toes to bar (or 1 bar muscle-up)
– 4 ring dips
RX+ use 135/95.
B) For quality:
– 100 hollow rocks
Fitness
A) EMOM x 20-30 min
– 4 alternating DB snatches
– 3 goblet squats
– 4 hanging knee raises
– 3 push-ups
B) For quality:
– 100 foot anchored strict abmat sit-ups
Performance
A) E2.5MOM x 5 sets:
– 5-4-3-2-2 strict press
– 8 ring rows w/ pause
*Strict presses heavier than last week.
B) Every 3 minutes x 4-6 sets:
– 200m run
– 8 double DB hang power cleans (50/35)
– 4 DB facing burpees
Fitness
A) E2.5MOM x 5 sets:
– 10-8-6-4-4 strict press (building)
– 8 ring rows w/ pause
*Strict presses heavier than last week.
B) Every 3 minutes x 4-6 sets:
– 200m run (scale to hill run) or 200/150m row
– 8 double DB hang power cleans (50/35)
– 4 burpees
Performance
A) E2.5MOM x 6 sets
– 2 back squats @ 90%
B) 4 rounds for time:
– 500/400m row
– 15-12-9-6 deadlifts (225/155)
– 45-36-27-18 double unders
Fitness
A) E2.5MOM x 6 sets
– 5 back squats @ 30X1 tempo
B) 4 rounds for time of:
– 500/400m row
– 10 double KB deadlifts
– 30 single unders
Performance
A) E2M x 3 sets:
– 1 clean pull + 1 (squat) clean + 1 front squat + 1 split jerk @ 65-75%
+
E2M x 3 sets:
– 1 (squat) clean + 1 front squat + 1 split jerk @ 75-85%
+
E2M x 3 sets:
– 1 squat clean + 1 split jerk @ 85-90+%
B) AMRAP in 5 minutes:
– 10 box jumps w/ step down (24/20”)
– 10 push press (115/75)
R2M
AMRAP in 5 minutes:
– 5 DB devil’s presses (50/35)
– 15 air squats
R2M
AMRAP in 5 minutes:
– 10 pull-ups
– 10 front rack reverse lunges (115/75)
Fitness
A) E3MOM x 6 sets:
– 6 front squats (building
– 8/side DB half kneeling presses
– 10 banded face pulls
B) AMRAP in 5 minutes:
– 5 DB box step overs
– 10 DB push press
R2M
AMRAP in 5 minutes:
– 5 DB devil’s presses
– 15 air squats
R2M
AMRAP in 5 minutes:
– 5 strict pull-ups
– 10 goblet hold reverse lunges
A) E2.5M x 6 sets – deadlift
Set 1: 2 @ 88-90%
Sets 2-6: 2 @ 85%
B) 3 rounds for quality:
– 6-8/arm KB contralateral lunge
– 6-8 knees to bar, or high knee tuck
C) 3-4 sets:
– 3 band resisted sprint starts
– 1 hill sprint
Rest on the walk back down the hill
A) EMOM x 20-30 min
– 1 power clean @ 70-75%
– 3 strict pull-ups
– 5 push-ups
– 7 air squats
*If you can’t keep up then scale down to 2, 4, 6 reps.
B) 3×10 reps of each face down:
– I, Y, Ts (include 2.5/hand if able, thumb up)
A) E3MOM x 5 sets:
– 5-4-3-3-3 strict press
– 8 bent over supinated BB rows w/ pause
*Strict presses heavier than last week.
B) 12 min AMRAP:
– 300/250 Meter Row
– 20 single arm DB push press (10 each @ 55/35)
– 20 box step-Overs with KB/DB goblet hold