Fitness
A) E90S x 8 sets (4 sets each)
Station 1: 12 Bradford press
Station 2: 12 alternating goblet hold curtsy lunge
B) E3MOM x 4-7 sets:
– 200m run
– 6 double DB hang power snatch
– 30 single unders
Performance
A) E90S x 8 sets:
– 3 TnG power snatch
*Build to a heavy set.
B) E3MOM x 4-7 sets:
– 200m run
– 6 hang power snatch (95/65)
– 30 double unders (sub 45 singles)
RX+ use 115/75.
Fitness
E8M x 4-5 sets:
– 400m row
– 16 goblet squats
– 12 sit-ups
– 16 SA DB clean and jerk (8/8 or 4/4/4/4)
– 12 alt. box step-ups
Performance
E8M x 4-5 sets:
– 500/400m row
– 16 goblet squats (50/35)
– 12 toes to bar
– 16 SA DB clean and jerk (8/8 or 4/4/4/4)
– 12 box jumps w/ step down (24/20”)
Fitness
A) E3M x 4 sets:
– 6 double KB front squats @ 3030
– 8 DB incline presses (bench on large box)
– 10 ring rows
B) 3 rounds for time:
– 400m run
– 12 DB weighted lunges
– 12 push-ups
*You pick the weight. Bar starts from the floor.
Performance
A) E3M x 4 sets:
– 8 front squats @ 68%
B) 3 rounds for time:
– 400m run
– 12 front rack reverse lunges
– 16/12 HR push-ups
*You pick the weight. Bar starts from the floor.
C) 3 sets for quality:
– 10/side single arm preacher curls
– 10 overhead BB/DB tricep extensions
Fitness
A) E90S x 8 sets (4 each)
1: 8/side half kneeling landmine presses
2: 8/side bent over DB rows
B) 10 min AMRAP
– 30 double unders
– 10 DB push press
– 10 RKB swings
Performance – power clean + jerk
A) E90S x 8 sets:
– 3 TnG power clean + push jerk
*Goal is to work on a smooth transition from catch of clean right into push jerk.
B) 10 min AMRAP
– 30 double unders
– 10 shoulder to overhead (95/65)
– 10 RKB swings (53/35)
RX+ use 115/75 and 70/44.
Fitness
A) E3MOM x 4 sets:
– 8 sumo stance Romanian deadlifts
– 16 alternating top down DB piston bench press
B) E3MOM x 4-6 sets:
– 200m run
– 5 strict pull-ups
– 4 DB burpee + box step-ups
*RX+ sub 3 bar muscle ups.
Performance
A) E3MOM x 4 sets:
– 8 sumo stance Romanian deadlifts @ 60-65%
– 16 alternating top down DB piston bench press
B) E3MOM x 4-6 sets:
– 200m run
– 6 chest to bar pull-ups
– 6 DB burpee + box step-ups (35/25s)
*RX+ sub 3 bar muscle ups.
Fitness
A) E90S x 10 sets (5 sets each)
Station 1: 8 BB upright rows + 30 sec flutter kicks
Station 2: 12 alternating double KB front rack box step-ups (knee height)
Performance
A) E90S x 10 sets:
– hang snatch
*Build to a heavy single rep.
Fitness & Performance
B) 3 sets for quality:
– heavy sled drag down and back
– 40-60 sec earthquake bar overhead hold
– 30 sec heavy sandbag hug march
– 30-45 sec L-sit accumulation
Fitness
A) E3M x 4 sets
– 6 bench press
– 8/side bent over DB rows
– 10 banded face pulls (red)
B) 3 rounds for time:
– 400m run
– 21 KB swings
– 12 pull-ups
Performance – bench press
A) E3M x 4 sets – bench press
Set 1: 6 @ 76%
Sets 2-4: 6 @ 70%
*After every set perform:
– 8/side bent over DB rows
– 10 banded face pulls (red)
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
Fitness
A) E3M x 4 sets:
– 6 back squats
– 8/side half kneeling pallof presses
– 10 bent over reverse flys
B) 10 min AMRAP:
– 3 DB thrusters
– 3 hanging knee raises
– 40 single unders
*Add 3 reps to thrusters and T2B every round.
Performance
A) E3M x 4 sets – back squats
Set 1: 6 back squats @ 76%
Sets 2-4: 6 back squats @ 70%
B) 10 min AMRAP:
– 3 thrusters (95/65)
– 3 toes to bar
– 30 double unders
*Add 3 reps to thrusters and T2B every round.
C) 3 sets for quality:
– 10 slide hamstring curls
– 20 reverse snow angels (2.5s/hand)