Fitness & Performance
A) E4M x 5 sets
– 6 BB or DB Romanian deadlifts @ 65+%*
– 8-12 dips
– 8-12/side bent over rows
*Heavier than 9/22
B) Strength Option
3-4 sets for quality:
– 20 alternating DB walking lunges
– 16-20 banded tricep push-downs
– 12-16 alternating V-ups
– 8-12 BB drag curls
OR
Conditioning Option
10 rounds for time:
– 10 cal row
After each row alternate…
Odd sets: 8 double DB hang squat cleans
Even sets: 12/9 push-ups on DBs (elevate to scale)
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd:
– 8-12 DB incline presses
– 8-12 tall kneeling band pull-downs
Even:
– 6-8/side box step-downs w/ toe drag (goblet or unweighted)
*control your descent, try to not push off the floor
B) E90S x 10-15 sets:
– 20 single unders
– 4 alternating DB snatch (50/35)
– 4 strict pull-ups
– 4 up/downs
Performance
A) E2M x 8 sets:
Sets 1-4: 3 hang power snatch
Sets 5-8: 2 hang power snatch
*Build to a heavy set of 2
B) E90S x 10-15 sets:
– 20 double unders
– 6 alternating DB snatch (50/35)
– 5 pull-ups
– 4 burpees to target
Fitness
2 rounds of (10 total sets):
3 min
– 200m run, in remaining time…
R90S
3 min
– 200m row, in remaining time…
R90S
3 min
– 200m run, in remaining time…
R90S
3 min
– 200m row, in remaining time…
R90S
3 min
– 200m run, in remaining time…
R90S
*switch runs and rows the second time through
Performance
2 rounds of (10 total sets):
3 min
– 200m run, in remaining time…
R90S
3 min
– 250/200m row, in remaining time…
R90S
3 min
– 200m run, in remaining time…
R90S
3 min
– 250/200m row, in remaining time…
R90S
3 min
– 200m run, in remaining time…
R90S
*switch runs and rows the second time through
Fitness
A) E2MOM x 8 sets (4 each)
Odd sets:
– 4-6 BB push press
– 8/side front foot elevated split squat (L)
Even sets:
– 12-16 KB gorilla rows
– 8/side front foot elevated split squat (R)
B) E2M x 8-12 sets:
– 12/9 or 10/7 cal row
– 5 hang DB power clean + push press
Performance
A) E2MOM x 8 sets
Sets 1-4: (2 cleans) + 1 pause split jerk
Sets 5-8: 1 clean + 1 split jerk
*Pause happens on dip and catch of split jerk
B) E2M x 8-12 sets:
– 12/9 cal row
– 3 TNG power clean + push jerk
Fitness
A) E3M x 6 sets
Odd sets:
– 8-12 single arm DB bench press (non dominant)
– 2-4 supinated negative pull-ups w/ 3 sec negative
Even Sets
– 8-12 single arm DB bench press (dominant)
– 8/side DB external shoulder rotations from knee
B) 5 rounds:
– 200m run
– 10 plate ground to overhead
– 8 ring dips
– 6 hanging knee raises
R60S
Performance
A) E3M x 6 sets:
– bench press 1 RIR @ 80-85%
After odd sets: 4-8 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)
After even sets: 8/side DB external shoulder rotations from knee
*Heavier than Monday 9/16
*If you can’t perform pull-ups without assistance, sub Fitness version
B) 5 rounds:
– 200m run
– 12 plate ground to overhead (45/35)
– 10 ring dips
– 8 toes to bar
R60S
Performance
A) EMOM x 10 min
1: 8-12 wallballs +4 strict pull-ups
2: 12 American KB swings (heavy)
*Near cinderblock wall of gym
B) EMOM x 10 min
1: 200m run (sub with hill run)
2: 3 DB up/down devil press
*Near middle of gym
C) EMOM x 10 min
1: 12/9 cal row
2: 4-6 up/down + box step overs
*Near wood wall of gym
Performance
A) EMOM x 10 min
1: 12 wallballs (20/14) + 6 pull-ups
2: 12 American KB swings (heavy)
*Near cinderblock wall of gym
B) EMOM x 10 min
1: 200m run
2: 3 DB devil press (35/25s)
*Near middle of gym
C) EMOM x 10 min
1: 12/9 cal row
2: 6 burpee + box jump overs (24/20”)
*Near wood wall of gym
Fitness
A) E3.5M x 5 sets:
– 6-8 front squats (BB or double KB)
– 8-12 L-seated DB press
– 8-12/side half kneeling single arm band row
*Heavier than last week
Performance
A) E3.5M x 5 sets:
– 4-6 front squats @ 65-70%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 12-16 DB squeeze bench press
– 4/side half kneeling banded twists w/ 4 sec eccentric
– 8-12 bent over rows
– 1 lap forward heavy sled drag
OR
Conditioning Option
6 rounds for time:
– 250/200m row
– 12 wallballs (20/14)
– 9 lemon squeezes / abmat sit-ups
R60S
Scale to 200-9-6
Fitness & Performance
A) E4M x 4 sets
– 8 BB or DB Romanian deadlifts @ 60-65%*
– 8-12 dips
– 8-12/side bent over rows
*Heavier than 9/13
Fitness
B) 18-15-12-9-6 reps for time:
– cal row
– RKB swing
– push-ups (elevate if needed)
Performance
B) 21-18-15-12-9 reps for time:
– cal row
– RKB swing (53/35)
– push-ups