Fitness
A) E3.5M x 4 sets:
– 6 back or box squats
– 8-12 DB Z-presses
– 4/side SA ring rows w/ 4 sec pause at top
B) E6M x 3-4 sets:
– 400m row
– 18 wallballs
– 12 strict pull-ups
Performance
A) E3.5M x 4 sets:
Set 1: 6 back squats (building set)
Set 2-5: 6 back squats @ 1-2 RIR
*heavier than 7/21
B) E6M x 3-4 sets:
– 500m row
– 25 wallballs (20/14)
– 15 pull-ups
RX+ complete with CTB pull-ups
Fitness
For time with a partner:
– 800m row (200m splits)
– 80 DB or BB thrusters
– 800m run (200m splits)
– 60 strict pull-ups
– 800m row (200m splits)
– 40 medball box jump overs
– 800m run (200m splits)
– 20 burpees
Performance
For time with a partner:
– 1000/800m row (250/200m splits)
– 100 thrusters (95/65, 75/55)
– 800m run (200m splits)
– 80 pull-ups
– 1000/800m row (250/200m splits)
– 60 medball box jump overs (20/14 over 20/16”)
– 800m run (200m splits)
– 40 burpee box jump overs
Fitness
A) E2M x 8 Sets
Odd sets:
– 16 glute bridge alt. DB floor press
– 16 alt. double KB gorilla rows
Even sets:
– 8-12 BB good mornings
– 16 crossbody knee to elbows from plank
Performance
A) E2M x 8 sets
Sets 1-2: 3 high hang cleans
Sets 3-4: 2 hang cleans
Sets 5-6: 1 low hang clean
Sets 7-8: 1 clean
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 BB good mornings
– 10-20 banded/cable tricep push-downs
– 1 floor length seated vertical hand over hand sled pull
– 10-20 alt. DB curls
OR
Conditioning Option
3-4 sets…
3 min running clock
– 400m run
– AMRAP DB devil press in remaining time (35/25s)
R2M
Fitness & Performance
A) E4M x 4 sets:
– 10-15 DB incline press @ 3111 temp (1 RIR)
– 10-15 bent over BB rows w/ pause
– 10/side shoulder external rotations
*Last week for these movements
Fitness
B) EMOM x 10-20 sets
– 4-6 wallballs
– 6 SA hang DB snatch
– 2 burpees
Performance
B) EMOM x 10-20 sets
– 6 wallballs (20/14)
– 6 SA hang DB snatch (50/35)
– 2 burpees
Fitness & Performance
10 min AMRAP:
– 12/9 cal row
– 12 SA DB hang power clean (50/35)
– 6 box jump overs / step ups (20/16”)
R5M
10 min AMRAP:
– 200m run
– 12 DB goblet hold reverse lunges
– 6 toes to bar
R5M
10 min AMRAP:
– 24 double unders
– 12 abmat sit-ups
– 6 up/downs
Fitness
A) E2M x 6 sets:
– 5-4-3-2-1-1 push press
*Add until you reach a tough single
After odd sets – 12-16 L-seated leg lift-overs
After even sets – 8-12 ring rows
B) 3 rounds for time:
– 600-400-200m run
– 15-12-9
Performance
A) E2M x 6 sets:
– 5-4-3-2-1-1 push press
*Add until you reach a tough single
B) 3 rounds for time:
– 600-400-200m run
– 20-15-10
RX+ perform 9-7-5 bMUs
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts
– 8-12/side SA DB bench press
– 8-12 tall kneeling banded lat pull-downs
Fitness
B) 12 min AMRAP:
– 24 single unders
– 12 RKB swings
– 9 air squats
– 6 dips or push-ups
Performance
B) 12 min AMRAP:
– 24 double unders
– 12 RKB swings (53/35)
– 9 air squats
– 6 ring dips
Fitness & Performance
C) 3 sets:
– 20 sec/side side plank
– 10/side supine banded SL hip flexor pulls
Fitness
E12M x 3 sets
Station 1:
– 800m run (scale with 600m)
– 50 RKB swings in UB sets of 10
– 30 push-ups
Station 2:
– 800m row (scale with 600m)
– 50 wallballs in UB sets of 10
– 30 pull-ups
Station 3:
– 800 run or 800m row
– 50 box step-ups
– 30 abmat sit-ups
Performance
E12M x 3 sets
Station 1:
– 800m run
– 50 RKB swings
– 50 push-ups
Station 2:
– 1000/800m row
– 50 wallballs
– 50 pull-ups
Station 3:
– 800 run or 1000/800m row
– 50 box step-ups
– 50 abmat sit-ups