Fitness
A) E3M x 6 sets
Odd: 8/side BB or DB/KB split squats
Even:
B) 5 rounds for time:
– 200m row
– 8 dKB/DB front rack or prisoner reverse lunges
– 6 strict pull-ups
R60S
Performance
A) E3M x 6 sets:
– 10-8-6-10-8-6 back squats
B) 5 rounds for time:
– 250/200m row
– 8 dKB/DB front rack reverse lunges (35/25s)
– 8 pull-ups
R60S
RX+ use 53/35s and perform CTB pull-ups or 4 bMUs.
Fitness
E8M x 4-5 sets:
– 400m run
– 8 SA DB power clean + push press
– 10 hanging knee raise
– 12 wallballs
– 24 single unders
*Scale the run to 300m if needed
Performance
E8M x 4-5 sets:
– 400m run
– 8 power clean + push jerk (115/75, 95/65, 75/55)
– 12 toes to bar
– 16 wallballs (20/14)
– 24 double unders
A) E3M x 6 sets:
– 8-6-4-6-4-2 deadlifts
*The second wave should be heavier than the first.
*All waves should be heavier than last week.
After odd sets: 8-12/side bent over DB rows
After even sets: 8-12 DB lateral raises
B) For time:
– 30 cal row
– 30 RKB swings
– 30 burpees
– 400m run
– 30 burpees
– 30 RKB swings
– 30 cal row
Performance
A) E3M x 6 sets:
– 8-6-4-6-4-2 deadlifts
*Last set should be 85+%
B) For time:
– 40/30 cal row
– 40 RKB swings (53/35)
– 30 burpees
– 400m run
– 30 burpees
– 40 RKB swings
– 40/30 cal row
RX+ use 70/44
Fitness
“Get A Grip”
100 sets for time of the following complex with a partner:
– 3 RKB swings
– 2 goblet squats
– 1 push press R
– 1 push press L
*The partner who hands off the kettlebell must immediately run 300 meters before he or she may receive it back from his or her partner.
Performance
“Get A Grip”
100 sets for time of the following complex with a partner:
– 1 deadlift (95/65)
– 1 hang squat clean
– 1 front squat
– 1 shoulder to overhead
*The partner who hands off the barbell must immediately run 400 meters before he or she may receive it back from his or her partner.
Fitness
A) E2M x 6 sets:
– 4 push press
After odd sets: 12-16 DB walking lunges
After even sets: 8-12 bent over reverse flys
Performance
A) E2M x 6 sets:
– 4 push press
*Heavier than last week.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 BB Romanian deadlifts
– 8-16 tough push-ups (elevated, weighted, ring, etc…)
– 8-12 banded Spanish squats
– 6-12 supinated pull-ups (weighted if able)
OR
Conditioning Option
5 rounds for time:
– 200m run / 250m row / 175m ski / 500m AB
– 5 pull-ups
– 10 push-ups
– 15 air squats
Fitness
A) E2M x 8 sets
Odd:
– 6-8/side SL dKB b-stance Romanian deadlifts
– 8-12/side half kneeling banded lat rows
Even:
– 12-16 DB floor press w/ pause
– 16-20 seated up and overs
B) EMOM x 10-20 sets
– 4 SA alt. DB power cleans
– 4 dips
– 4 wallballs
Performance
A) E2M x 8 sets:
– 1 power clean + 1 hang clean
*Receive hang clean in a squat if able.
B) EMOM x 10-20 sets
– 3 TnG power cleans (155/105, 135/95, 115/75, 95/65, 75/55)
– 3-4 ring dips
– 5 wallballs (20/14)
Fitness
30 min AMRAP
– 400m run
– 7 DB thrusters
– 5 strict pull-ups
– 3 up/down to box step-ups
– 400m row
– 14 single unders
– 10 RKB swings
– 6 lemon squeezes
Performance
30 min AMRAP
– 400m run
– 9 DB thrusters (35/25s)
– 6 pull-ups
– 3 up/down to box jumps (20/16”)
– 500/400m row
– 18 double unders
– 12 RKB swings (53/35)
– 6 lemon squeezes
Fitness & Performance
A) E2M x 10 sets:
– 1-3 bench press @ 80-90%
After odd sets:
– 6-10 tall kneeling banded lat pull-downs (black/green)
After even sets:
– 6-10 band pull aparts (red/orange)
Fitness
B) For time:
18-12-6-12-18 reps for time:
– cal row
– alternating DB snatch (50/35)
– push-ups
Performance
B) For time:
20-16-12-16-20 reps for time:
– cal row
– alternating DB snatch (50/35)
– push-ups