Fitness

A) E2.5M x 6 sets

Even:

– 8/side front foot elevated split squats

Odd: 

– 8-12 DB bench press w/ pause

– 8-12/side SA half kneeling banded vertical lat pull-downs

Performance

A) E2.5M x 6 sets:

Sets 1&2: 3 position clean (high, hang, floor = 3 reps)

Sets 3&4: 2 position clean (hang, floor = 2 reps)

Sets 5&6: 1 clean (floor)

*Receive in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8 BB hip thrusts w/ pause

– 10/side bird dog DB row

– 10-15 banded tricep push-downs (green/red)

– 10/side banded TKEs (green)

OR 

Conditioning Option

E5M x 3-5 sets:

– 500/400m row/ski, 1000/800m bike or 400m run

– 12 double KB deadlifts 

– 12 inverted BB rows

– 12 single arm DB push press (6/side @ 50/35, 40/25, 35/20)

Fitness & Performance

A) E2M x 8 sets

Odd

– 10-15 DB incline press

– 10 chest supported DB rows

Even

– 10 double KB RDLs

*Move weight in a controlled fashion on the eccentric

Fitness

B) 20 min AMRAP:

– 12 DB hang power snatch (6/6)

– 10 prisoner reverse lunges

– 8 lemon squeezes or abmat sit-ups

– 200m run or 500/400m bike

Performance

B) 20 min AMRAP:

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

– 10 DB goblet hold reverse lunges

– 8 lemon squeezes

– 200m run or 500/400m bike

Fitness

A) E3M x 5 sets:

– 5 back squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

B) E60S x 10-20 sets:

– 5 or 7 RKB swings

– 3 dips

– 3 or 5 air squats

– 1 up/down to box step up

Performance

A) E3M x 5 sets:

– 5 back squats @ 2 RIR or 75-80%

B) E60S x 10-20 sets:

– 7 RKB swings (53/35)

– 3 ring dips

– 5 air squats

– 1 burpee box jump over (24/20”)

Fitness

E8M x 4-6 sets (2-3 each)

Station 1:
– 400m row

– 16 wallballs

– 200m run (sub 500m bike)

– 32 single unders

Station 2: 

– 400m run (sub 1000/800m bike)

– 16 SA DH hang power clean + push press (4/4/4/4)

– 200m row

– 32 single unders

Performance

E8M x 4-6 sets (2-3 each)

Station 1:
– 500/400m row

– 20 wallballs

– 200m run (sub 500m bike)

– 40 double unders

Station 2: 

– 400m run (sub 1000m bike)

– 20 SA DH hang power clean + push press (5/5/5/5 @ 50/35, 40/25)

– 250/200m row

– 40 double unders

Fitness & Performance

A) E3M x 5 sets:

– 3 bench press

– 3 negative or 5 weighted strict pull-ups

– 8 banded face pulls w/ pause

*Bench press heavier than last week (80-85+%)

Fitness

B) E2M x 8-12 sets (4-6 each)

Odd: 12/9 cal row + 9-12 push-ups + 5 hanging knee raises

Even: 12/9 cal row + 10 box step-ups

Performance

B) E2M x 8-12 sets (4-6 each)

Odd: 15/12 cal row + 15/12 push-ups + 5 toes to bar

Even: 15/12 cal row + 10 box jump overs (24/20”)

“Independence Day Throwdown”

Fitness

For time:

– 800m run

+

7 rounds:

– 4 DB hang squat cleans

– 17 single unders

– 7 DB deadlifts

– 6 strict pull-ups

+

– 800m run

*Scale the runs down to 600s if needed

Performance

For time:

– 800m run

+

7 rounds:

– 4 squat cleans (185/125, 155/105, 135/95, 115/75, 95/65)

– 17 double unders

– 7 deadlifts

– 6 chest to bar pull-ups

+

– 800m run

Fitness

A) E3M x 5 sets:

– 5 deadlifts @ 2-3 RIR or 65-70%

– 16 alt tall kneeling DB piston press

– 8 two up one down ring rows

B) E5M x 3-5 sets:

– 400m row

– 12 plate hold or prisoner walking lunges

– 12 dips

– 12 lemon squeezes or abmat sit-ups

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 2 RIR or 75-80%

*Heavier than 6/24

B) E5M x 3-5 sets:

– 500m row

– 12 OH plate walking lunges (45/35, 35/25)

– 12 ring dips

– 12 lemon squeezes

*Break up dips to 6 before lemon squeezes and 6 after if needed