Fitness
A) E2M x 4 sets each
Station 1:
Station 2:
B) EMOM x 10-20 sets:
– 4-8 heavy RKB swings
– 4-8 hanging knee raises
– 4-8 push-ups
*Pick a rep number within the 4-8 range and try and stick to it for all rounds.
Performance
A) E2M x 8 sets:
– 2 TnG power cleans
*Build to a tough but fluid double.
B) EMOM x 10-20 sets:
– 1 power clean @ heaviest weight from A
– 3 toes to bar
– 5 push-ups
RX+: 1 PC + 2 bMU + 3 sHSPU
Fitness
A) E2M x 8 sets:
– 4 pause front squats (BB or double KB @ tough weight)
After sets 1, 3, 5, 7:
– 16 alternating top down DB press
After sets 2, 4, 6, 8:
– 8 L-seated banded row w/ pause
B) E90S x 8-12 sets:
– 10/8 cal row (scale to 8/6)
– 5 DB thrusters
Performance
A) E2M x 10 sets:
– 1 front squat @ 85-90%
*Heavier than 10/23
B) E90S x 8-12 sets:
– 10/8 cal row
– 5 thrusters (115/75, 95/65)
RX+: 12/9 cal row + 6 thrusters
Happy Halloween!
Fitness
8 rounds for time with a partner switching every movement duo…
– 10 deadlifts (BB or double KB/DB)
– 31 single unders
>
– 10 DB hang power cleans
– 31 reverse lunges
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– 10 DB push press
– 31 RKB swings
*End each round with a 200m run together
Performance
8 rounds for time with a partner switching every movement duo…
– 10 deadlifts (135/95, 115/75, 95/65, 75/45)
– 31 double unders (62 singles)
>
– 10 hang power cleans
– 31 reverse lunges
>
– 10 shoulder to overhead
– 31 RKB swings (53/35)
*End each round with a 200m run together
Fitness
A) E3M x 4 sets:
– 6-10 overhead strict press
– 8-12 bent over reverse flys
Performance
– 1 RIR overhead strict press @ 65-70%
– 8-12 bent over reverse flys
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 20 heel elevated KB goblet squats @ 1010 tempo
– 10-20 DB rollback tricep extensions
– 1 lap sled drag power pulls
– 10-20 BB curls
B) Conditioning Option
8-12 sets:
– 60 sec of row, bike, ski @ 80-90%
– R60S
*Goal is to keep a consistent output through all sets.
Fitness
A) E2.5M x 6 sets:
– 6 deadlifts
After sets 1, 3, 5:
– 8-12 DB lat pull-overs
After sets 2, 4, 6:
– 8 L-seated DB press
*DLs should be heavier than 10/20
B) E3MOM x 4-6 sets:
– 250/200m row
– 12 reverse lunges (weighted if able)
– 6-12 dips
Performance
A) E2.5M x 6 sets:
– 5 deadlifts @ 67.5-72.5%
B) E3MOM x 4-6 sets:
– 250/200m row
– 12 KB front rack alt. reverse lunges
– 6-12 ring dips
Fitness
A) E90S x 4 sets each
Station 1: 8/side half kneeling DB overhead SA press
Station 2: 12-16 weighted walking lunge
B) 5 rounds for time:
– 200m run
– 10 DB push press
– 8 hanging knee raises or lemon squeezes
R60S
Performance
A) E90S x 8 sets:
– 2 hang power snatch
*Slightly heavier than 10/19
B) 5 rounds for time:
– 200m run
– 10 shoulder to overhead (95/65)
– 8 toes to bar
R60S
RX+ use 115/75 + 5 bMUs
Fitness
E6M x 6 sets (3 each)
Station 1:
– 400m run
– 16 alternating DB snatch
– 200m run
– 10 box step-ups
Station 2:
– 400m row
– 16 wallballs
– 200m row
– 10 pull-ups
Performance
E6M x 6 sets (3 each)
Station 1:
– 400m run
– 20 alternating DB snatch (50/35)
– 200m run
– 10 box jump overs
Station 2:
– 500m/400m row
– 20 wallballs (20/14)
– 250/200m row
– 10 pull-ups
*Sub in row or ski.
Fitness
A) E2M x 4 sets each
Station 1:
Station 2:
B) E3M x 4-6 sets:
– 12/9 or 10/7 cal row
– 10 SA DB hang power cleans (5/side)
– 10 push-ups
Performance
A) E2M x 8 sets:
– 3 TnG power cleans
*Build to a tough but fluid triple.
B) E3M x 4-6 sets:
– 12/9 cal row
– 12 SA DB hang power cleans (6/side @ 50/35)
– 12 chest to ground push-ups
RX+ perform 15/12 cal row & sub 6-9 HSPU.