Fitness
A) E2.5M x 6 sets:
– 5 push press
After odd sets…
– 10 ring rows w/ 10 sec hold on final rep
After even sets…
– 10 DB Romanian deadlifts @ 3011 tempo
B) 4 rounds for time:
– 400m run or 1000/800m bike
– 8-6-4-2 up/down DB devil press
– 16-12-8-4 single DB box step overs (scale with no DB)
Performance
A) E2.5M x 6 sets:
– 5 push press
B) 4 rounds for time:
– 400m run or 1000/800m bike
– 8-6-4-2 DB devil press (35/20s)
– 16-12-8-4 DB box step overs (20/16”)
Fitness
A) E2.5M x 8 sets:
– 2-3 BB front squats (sub 6 double KB pause front squats)
After odd sets…
– 20 alternating DB overhead presses
After even sets…
– 10/side bent over KB row
B) “Jackie Light”
For time:
– 1000m row
– 50 medball squats (20/14)
– 30 strict pull-ups in unbroken sets of 5
Performance
A) E2.5M x 8 sets:
– 2 front squats @ 1-2 RIR
*Heavier than 5/5
B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35)
– 30 pull-ups
*Compare to 9/9/24
*Start on 5 minute delays if needed
Fitness & Performance
C) 3 sets:
– 20 sec/side side or Copenhagen plank
– 10 reverse snow angels (2.5s/hand or unweighted)
Fitness
E3M x 9, 12 or 15 sets (3, 4, or 5 each)
Station 1:
– 200m row
– 15 wallballs
– 3 up/downs
Station 2:
– 200m run
– 12 SA DB hang power clean + push press (6/6)
– 3 up/downs
Station 3:
– 200m row
– 12 box jump overs (24/20”)
– 3 up/downs
Performance
E3M x 9, 12 or 15 sets (3, 4, or 5 each)
Station 1:
– 250/200m row
– 15 wallballs (20/24)
– 3 burpees
Station 2:
– 200m run
– 12 SA DB hang power clean + push press (6/6 @ 50/35)
– 3 burpees
Station 3:
– 250/200m row
– 9 box jump overs (24/20”)
– 3 burpees
*Keep switching runs and rows through next sets evenly. Second time through starts with a run.
Fitness & Performance
A) E3M x 5 sets:
– 5 bench press @ 31X1 tempo
– 10 tall kneeling banded lat pull-downs
– 10 bent over reverse flys (w/ with 5 or 10lb plates)
Fitness
B) 20 min AMRAP:
– 12 RKB swings
– 9 push-ups
– 6 hanging knee raises
– 12 reverse lunges
– 36 double unders
Performance
B) 20 min AMRAP:
– 12 RKB swings (53/35)
– 12/9 push-ups
– 6 toes to bar
– 12 reverse lunges
– 36 double unders
Fitness
A) E3M x 6 sets:
– 3 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.
Performance
A) E3M x 6 sets:
– 3 deadlifts @ 2 RIR
*Heavier than last week (4/30)
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 10-20 banded tricep push-downs
– 10/side suitcase high steps
– 20 alternating DB curls
OR
(Conditioning Option)
Murph Prep
3 rounds for time
– 600-400-200m run
– 4-3-2 rounds
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side DB split squats
Even sets:
– 10 DB incline press
– 10 DB incline rows
B) 5 rounds for time:
– 200m run or 500/400m bike
– 6 DB hang squat clean thrusters
– 7 burpees
– 8 lemon squeezes
R60S
Performance
A) E2M x 8 sets:
Sets 1-4: 1 clean pull + 1 hang clean + 1 clean
Sets 5-8: 1 hang clean + 1 clean
*Receive in full squat if able
B) 5 rounds for time:
– 200m run or 500/400m bike
– 6 squat clean thrusters (115/75, 95/65, 75/55)
– 8 burpees over the bar
– 10 lemon squeezes
R60S
Fitness & Performance
Aerobic tester…
30 min AMRAP
– 500/400m row
– 16 RKB swings
– 14 air squats
– 12 dips
– 400m run
– 12 toes to bar (sub hanging knee raises)
– 14 box step-ups (20/16”)
– 16 mountain climbers
– 40 double unders (sub single unders)
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) EMOM x 10-20 sets:
– 2 up/down DB devil press
– 4 pull-ups
– 6 reverse lunges
Performance
B) EMOM x 10-20 sets:
– 2 DB devil press (35/20s)
– 4 pull-ups
– 6 reverse lunges
RX+ perform with 3-5-6 rep scheme