Fitness
A) E3M x 5 sets:
– 5 BB/dKB front squats w/ 32X1 tempo
– 8-12 DB tall kneeling press
– 8-12 ring rows
Performance
A) E3M x 5 sets
– 5 front squats w/ 32X1 tempo @50-60%
Fitness & Performance
B) E3M x 4-7 sets:
– 12/9 cal row
– 9 DB/KB thrusters (35/25s)
– 6 pull-ups
RX+ complete 15/12 cal row and/or with CTB pull-ups.
Fitness & Performance
A) E3M x 4 sets:
– 8-12 BB Romanian deadlifts @ 50-65%
– 8-12 DB floor press w/ pause
– 8-12/side bent over KB row
B) 3 rounds for time:
– 600-400-200m run
– 30-20-10 alt DB hang power clean (50/35 switch every 5 reps)
– 30-20-10 push-ups
*Fitness scale with 400-300-200m runs and/or elevated push-ups
C) 2-3 sets:
– 10 hollow rocks
– 20 sec/side side plank
– 30 mountain climbers
Rest as needed
Fitness
A) E2.5M x 6 sets
– 3-6 bench press
After odd sets:
– 8 double KB bent over row
After even sets:
– 8 tall kneeling banded lat pull-down
B) EMOM x 10-20 sets:
– 3 hanging knee raises
– 4 push-ups
– 5 wallballs
*Scale up to reps of 5-5-5 or try Performance.
Performance
A) E2.5M x 6 sets
– 3-6 bench press
*Set 1: 5 @ 65%.
*Set 2: 3 @ 75%
*Sets 3-6: 1-3 @ 80%-90%
After odd sets:
– 8 double KB bent over row
After even sets:
– 8 tall kneeling banded lat pull-down
B) EMOM x 10-20 sets:
– 3 toes to bar
– 5 push-ups
– 7 wallballs (20/14)
Fitness
A) E2M x 8 sets (4 each)
Odd: 8-12 /side half kneeling landmine presses
Even: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downs
B) 5 rounds for time:
– 250/200m row
– 8 shoulder to overhead (115/75, 95/65, 75/55)
– 30 double unders
Performance
A) E2M x 8 sets
Sets 1-2: 3 split jerks
Sets 3-4: 2 split jerks
Sets 4-8: 1 split jerk
*If you feel good, go for today’s heavy 1RM.
B) 5 rounds for time:
– 250/200m row
– 8 shoulder to overhead (115/75, 95/65, 75/55)
– 30 double unders
RX+ use 135/95
Fitness
A) E2M x 10 sets
– 3 box squats w/ pause
After odd sets:
– 8-10 DB floor press
After even sets:
– 8-10 ring row
Performance
A) E2M x 10 sets:
– back squat
*Set 1: 5 @ 60%.
*Set 2: 4 @ 70%
*Sets 3: 3 @ 75%
*Sets 4 @: 2 @ 80%
*Sets 5-10: 1-2 @ 85-90%
Fitness & Performance
B) Strength Option
3-4 sets:
– 16-20 alt. DB weighted lunges
– 10-20 DB tricep rollback extensions
– 10-20 BB drag curls
– 10 banded 90/90s w/ PVC
OR
Conditioning Option
10-15 rounds:
– 30 sec at 90% row, bike, or ski
– 30 sec rest (easy spin on bike)
*Pick another modality than last week, do more sets, and/or increase intensity.
Fitness & Performance
A) E3M x 4 set:
– 8-12 BB Romanian deadlifts @ 50-60%
– 8-12 DB seated overhead press
– 8-12/side bent over KB row
Fitness
B) For time:
– 1000m row
– 60 RKB swings (53/35)
– 30 burpees over the rower
Performance
B) For time:
– 1000m row
– 60 RKB swings (53/35)
– 30 burpees over the rower
RX+ use 70/44
Fitness & Performance
C) 2-3 sets:
– 10 hollow rocks
– 20 sec/side side plank
– 30 mountain climbers
Rest as needed
Fitness
10 min AMRAP
– 200m row
– 8 double KB deadlifts
– 6 hanging knee raises
+
R5M
+
10 min AMRAP
– 200m run
– 10 goblet hold/prisoner reverse lunges
– 7 bench/box/ring dips
+
R5M
+
10 min AMRAP
– 40 double unders
– 12 SA DB hang power cleans (3/3/3/3)
– 8 up/downs
Performance
10 min AMRAP
– 250/200m row
– 10 double KB deadlifts (53/35)
– 6 toes to bar
+
R5M
+
10 min AMRAP
– 200m run
– 10 goblet hold reverse lunges
– 7 ring dips
+
R5M
+
10 min AMRAP
– 40 double unders
– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)
– 8 up/downs
Fitness
A) E2.5M x 6 sets
– 3-6 bench press
After odd sets:
– 8/side half kneeling banded lat-pulldown
After even sets:
– 8 bent over reverse flys
B) 3 rounds for time:
– 400m run
– 24-16-8 DB snatch (50/35)
– 16-12-8 push-ups
Performance
A) E2.5M x 6 sets
– 3-6 bench press
*Set 1 @ 65%.
*Set 2 @ 75%
*Sets 3-6 @ 80%-85%
After odd sets:
– 8/side half kneeling banded lat-pulldown
After even sets:
– 8 bent over reverse flys
B) 3 rounds for time:
– 400m run
– 30-20-10 DB snatch (50/35)
– 20/16-15/12-10/8 push-ups