Fitness & Performance

A) E3M x 5 sets:

– 5 bench press @ 31X1 tempo

– 10 tall kneeling banded lat pull-downs

– 10 bent over (w/ with 5 or 10lb plates)

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 20 KB gorilla rows

– 1 lap suitcase carry

– 10-20 narrow hand position push-up

OR

Conditioning Option

5-7 sets:

– 500m row, 1000m bike or 500m ski

R75S

*Shorter rest than last week, same paces

Fitness

A) E2M x 8 sets

Odd sets:

– 10/side half kneeling DB press

– 10 heel elevated KB goblet squats

Even sets:

– 10/ BB bent over rows w/ pause

– 20 sec/side side plank

B) E2M x 8-12 sets

Odd: 12/9 cal row + 8-12 alternating DB hang power snatches

Even: 12/9 cal row + 8-12 wallballs 

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang snatch + 1 snatch

Sets 3-4: 1 snatch

*Can be power or full squat snatch.

B) E2M x 8-12 sets

Odd: 15/12 cal row + 12 alternating DB hang power snatches (50/35)

Even: 15/12 cal row + 12 wallballs (20/14)

Fitness & Performance

A) E3M x 5 sets

– 5 strict press

– 5 DB batwing rows w/ 5 count pause

– 5/side banded half twists to pallof press (small band)

Fitness

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 10 DB hang power cleans

– 10 DB push press

Performance

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 10 hang power cleans (115/75)

– 10 shoulder to overhead

*Break into heats of 4-5 people with 10 sec delays.

Fitness

A) E3M x 6 sets:

– 4 BB front squats (sub 8 double KB front squats)

After odd sets…

– 20 alternating DB overhead presses

After even sets…

– 10/side bent over KB row

Performance

A) E3M x 6 sets:

– 4 front squats @ 2 RIR

*Heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 lap heavy sled push or drag

– 10-20 OH banded tricep extensions

– 10 ring rows w/ 10 sec hold on final rep

– 5/side split stance lateral medball throw (10lb or less against cement wall)

OR

Conditioning Option

5-7 sets:

– 500m row, 1000m bike or 500m ski

R90S

*Set intervals with rest up on machine and stick to a pace that’s +/- 5 sec for all sets.

Fitness & Performance

A) E4M x 4 sets:

– 8-12/side SA DB bench press @ 3111 tempo

– 4-8 strict/weighted or 2-4 negative pull-ups

– 8-12 medball hamstring curls

*Negative pull-ups can be scaled to using a BB on rack with feet on floor.

Fitness

B) EMOM x 10-20 sets:

– 3 up/down DB devil cleans

– 3 dips

– 3-6 air squats

Performance

B) EMOM x 10-20 sets:

– 3 DB devil cleans (35/20s)

– 3 ring dips

– 6 air squats

Fitness

E10M x 3-5 sets:

– 200m row

– 12 alt DB hang power snatch

– 200m run or 400m bike

– 12 strict pull-ups

– 200m row

– 12 DB box step-ups (sub no DB)

– 200m run or 400m bike

– 36 single unders

*Tip – break up pull-ups into multiple sets of 6 or 4

Performance

E10M x 3-5 sets:

– 250/200m row

– 16 alt DB hang power snatch (50/35)

– 200m run or 500/400m bike

– 14 pull-ups

– 250/200m row

– 12 DB box step-ups

– 200m run or 500/400m bike

– 48 double unders

Fitness

A) E3M x 6 sets:

– 4 deadlifts (building) 

After odd sets…

– 10-15 DB floor press

After even sets…

– 10/side half kneeling single arm banded lat pull-down 

*Deadlifts should be a little heavier than last week.

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 15 RKB swings

– 10-15 push-ups

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 2-3 RIR

*Heavier than last week (4/4)

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 20 RKB swings (53/35)

– 15-25 push-ups

RX+ use 70/44 KB