Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/side SA DB bench press w/ pause

– 8-12 tall kneeling banded lat pull-down 

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 10-20 overhead banded tricep extensions

– 5/side wide stance banded twists w/ 5 sec return

– 10+ BB drag curls

OR

Conditioning Option

18 min AMRAP

– 200m run/ski, 250/200m row, 500/400m bike

– 12 RKB swings (53/35)

– 9 wallballs (20/14)

– 6 V-ups or lemon squeezes

Fitness

A) E2M x 8 sets

Odd

– 8-12/side half kneeling BB landmine press

Even

– 8-12 banded straight arm lat pull-down (standing)

– 8-12 heel elevated goblet squats (heavy)

B) EMOM x 10-20 sets:

– 3 DB devil cleans

– 3 DB front squats

– 3 DB push presses

Performance

A) E2M x 8 sets

Sets 1-4: 2 cleans + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk

*Build to a heavy single

B) EMOM x 10-20 sets:

– 3 DB devil cleans (35/20s)

– 3 DB front squats

– 3 DB push presses

Fitness

A) E2M x 8 sets

Odd

– 8-12/side SA DB incline press

Even

– 16-20 alternating KB gorilla rows

– 16 alternating DB/KB goblet hold box step-up

B) E3M x 4-8 sets

– 12/9 cal row

– 6 double DB hang power snatch

– 6 up/downs

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang power snatch + 1 overhead squat + 1 hang (squat) snatch

Sets 5-8: 1 hang squat snatch

*Receive as low as possible

B) E3M x 4-8 sets

– 15/12 cal row

– 6 hang power snatch (95/65)

– 6 burpees over the barbell

RX+ perform hang squat snatches

Fitness

E4M x 8-12 sets (4-6 each)

Station 1

– 300m row

– 12/9 push-ups

– 9 DB goblet squats

– 6-9 hanging knee raises

Station 2

– 300m run

– 12 SA DB hang power clean (6/6)

– 12 ring rows

– 6 box step-overs

Performance

E4M x 8-12 sets (4-6 each)

Station 1

– 375/300m row

– 15 push-ups

– 12 DB goblet squats

– 9 toes to bar

Station 2

– 300m run

– 12 SA DB hang power clean (6/6 @ 50/35)

– 12 ring rows

– 9 box jump overs (24/20”)

Monday 6/3

Fitness & Performance

A) E4M x 4 sets:

– 6/side BB/DB step back reverse lunges

– 8-12 ring dips (add weight if able)

– 6 DB batwing rows w/ 4 sec pause

Fitness

B) 12 min AMRAP:

– 1 DB thruster

– 3 strict pull-ups

– 20 single unders

*Add one thruster each round

*Complete 3 burpees every 2 minutes

Performance

B) 12 min AMRAP:

– 1 thruster (95/65)

– 3 CTB pull-ups

– 20 double unders

*Add one thruster each round

*Complete 3 burpees to target every 2 minutes

Fitness & Performance

C) 3 sets:

– 10-15 Otis-ups

– 20 sec/side side plank

Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

Performance

A) Front squat wave

– 8-6-4-6-4-2

*Build to a heavy double

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled forward pull or push

– 8-12/side seated SA DB press

– 16-24 KB alternating gorilla rows

– 8 ab wheel roll-outs or 30-60 sec plank

OR 

Conditioning Option

18 min AMRAP

– 200m run/ski, 250/200m row, 500/400m bike

– 12 DB hang power snatch (6/6 @ 50/35)

– 9 DB goblet squats

– 6 toes to bar or hanging knee raises

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/side SA DB bench press w/ pause

– 8-12 tall kneeling banded lat pull-down 

Fitness

B) EMOM x 10-20 sets:

– 6 RKB swings (heavy)

– 4-6 dips

– 4 box step-ups

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings (heavy)

– 3-5 ring dips

– 3 box jump overs (24/20”)