Fitness & Performance

A) 30 min AMRAP:

– 400m run

– 20 walking lunges

– 15 RKB swings (53/35)

– 400m run

– 10 lemon squeezes

– 20 sec plank (top of push-up position)

*Goal for this is a sustainable pace for the entire 30 minutes. 

*Sub 1000/800m bike if needed

B) 3 sets:

– 10/side KB suitcase high steps

– 10 prone YWYs (2.5/hand or unweighted w/ thumbs up)

– 20 alt. L-seated leg lift-overs

A) E4M x 5 sets:

– 6 front squats 

– 8-12 DB floor press w/ pause

– 8-12/side half kneeling banded row (90 degrees)

B) E3M x 5-8 sets:

– 200m row

– 9-12 wallballs

– 21 single unders

Performance

A) E4M x 5 sets:

– 6 front squats 

*5-10% heavier than your last set of 8s

B) E3M x 5-8 sets:

– 250/200m row

– 12 wallballs (20/14)

– 21 double unders

RX+ complete with 15 wallballs

Fitness

A) E2.5M x 6 sets:

– 8-12/side half kneeling landmine presses

– 12 alternating DB goblet hold weighted step-ups

– 20 sec top of ring row hold

B) EMOM x 10-20 sets:

– 3 DB hang power clean + push press

– 3 hanging knee raises

– 3 burpees

Performance

A) E2.5M x 6 sets:

– 1.1.1 TnG power clean + push jerk clusters

R10S between doubles

B) EMOM x 10-20 sets:

– 1 power clean + push jerk at heaviest set from A

– 4 toes to bar

– 3 burpees over the barbell

Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 8-12/side lean away DB delt raises

– 8/side banded pallof press

Performance

A) E4M x 4 sets:

– 8 deadlifts @ RPE 5-6

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 10 banded Spanish squats (add weight if able)

– 10-20 DB tricep rollback extensions

– 10 BB drag curls

OR

Conditioning Option

6 rounds for time:

– 250/200m row

– 10 dips

– 15 air squats

– 250/200m row

– 10 alt. DB hang power snatch

– 10 lemon squeezes

Fitness 

E10M x 3-5 sets:

– 400m row

– 12 plate ground to overhead 

– 12 walking lunges w/ or w/o plate

– 400m run

– 12 ring rows

– 32 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 12 plate ground to overhead (45/35)

– 12 overhead walking lunges w/ plate

– 400m run

– 12 ring rows 

– 32 double unders

Fitness

A) E2M x 8 sets

Odd:

– 8/side front foot elevated split squats (knee over toe focus)

Even:

– 16 alt DB incline presses

– 16 alt KB chest supported row

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 5 DB hang squat cleans

Even sets: 12/9 cal row + 9-12 push-ups

Performance

A) E2M x 8 sets

Sets 1-2: 2 x pause cleans (2 sec at knee)

Sets 3-4: 1 x pause clean

Sets 5-8: 1 clean

*Receive in full squat if able

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 TnG squat cleans

Even sets: 15/12 cal row + 12/9 push-ups

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press @ RPE 7-8

– 8-12 banded straight arm lat pull-downs

– 8-12 bent over reverse flys w/ pause

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

C) 3 sets for quality:

– 10 reverse snow angels

– 10/side banded hip flexors