Fitness

E5M x 5-8 sets

Station 1:

– 400m row

– 8 double DB hang squat cleans (35/25s)

– 8-12 lemon squeezes

Station 2:

– 400m run

– 8-12 double DB push press

– 8 up/downs

Performance

E5M x 5-8 sets

Station 1:

– 500/400m row

– 8 double DB hang squat cleans (35/25s)

– 12 lemon squeezes

Station 2:

– 400m run

– 12 double DB push press

– 8 burpees to target

Fitness

A) E3M x 6 sets:

10-8-6-6-6 deadlifts

After even – 8-12 DB floor press

After odd – 8-12 tall kneeling banded lat pull-down 

B) E90S x 10-15 sets:

– 20 single unders

– 5 double KB deadlifts 

– 5-6 strict pull-ups

– 5-7 push-ups

Performance

A) E3M x 5 sets:

Set 1: 8-10 deadlifts (building set)

Sets 2-6: 6 deadlifts @ 2 RIR

B) E90S x 10-15 sets:

– 20 double unders

– 5 double KB deadlifts (53/35)

– 6 pull-ups

– 7 push-ups

Fitness

A) E3M x 5 sets:

– 5 BB or double KB front squats @ 32X1 tempo

– 8-12 incline DB press

– 8-12 incline KB row w/ pause

B) For time: 

– 600m run

– 40 wallballs

– 400m run

– 30 RKB swings

– 200m run

– 20 up/down + box step-ups

Performance

A) E3M x 5 sets:

– 5 front squats @ 32X1 tempo

B) For time: 

– 600m run

– 60 wallballs (20/14)

– 400m run

– 40 RKB swings (53/35)

– 200m run

– 20 burpee + box jump overs (24/20”)

Fitness & Performance

A) E4M x 4 sets

– 8-12 BB strict press

– 8-12/side bent over DB row

– 20 sec/side Copenhagen plank

*Last week for these movements

Fitness

B) CrossFit Open 18.1 – Scaled

20 min AMRAP

– 8 hanging knee raises

– 10 SA DB hang power clean + jerk (35/25)

– 14/12 cal row

Performance

B) CrossFit Open 18.1 – RX

20 min AMRAP

– 8 toes to bar

– 10 SA DB hang power clean + jerk (50/35)

– 14/12 cal row

Fitness

A) E2M x 8 sets:

– 3-5 DB or BB bench press 

After Odd – 5 DB batwing rows w/ 4 sec pause

After Even – 5/side SL hip thrusts w/ pause

Performance

A) E2M x 8 sets:

– 3 bench press @ 1 RIR

After Odd – 5 DB batwing rows w/ 4 sec pause

After Even – 8/side shoulder external rotations

*Last day of this progression

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 20 DB walking lunges

– 10-20 OH banded tricep extensions

– 5-10 strict hanging leg raises

– DB/BB 21 gun salute

OR

Conditioning Option

5-8 sets:

– 500m row / 1000 bike/ 400m run or ski @ 80-90%

90 sec rest 

Fitness

A) E2.5M x 6 sets (3 each)

Odd sets:

– 8-12 DB Z press

– 8 weighted step-ups (R)

Even sets:

– 8-12/side half kneeling band row + reach

– 8 weighted step-ups (L)

B) 5 rounds for time:

– 200m run

– 6 double DB power cleans 

– 9 dips

– 12 air squats

R60S

Performance

A) E2.5M x 6 sets

Sets 1-2: 3 hang power cleans

Sets 3-4: 2 hang power cleans

Sets 5-6: 1 hang power cleans

*Build to a heavy double

B) 5 rounds for time:

– 200m run

– 6 tng power cleans (155/105, 135/95, 115/75)

– 9 ring dips

– 12 air squats

R60S

Fitness

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

Station 1:

– 16/12 cal row

– 5 double DB hang power snatches

– 5 burpees

Station 2:

– 300m run (sub 200m)

– 5 DB front squats

– 9 hanging knee raise

Performance

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

Station 1:

– 20/16 cal row

– 5 hang power snatches (115/75, 95/65, 75/55)

– 7 burpees over barbell

Station 2:

– 300m run

– 5 overhead squats (sub front squat)

– 9 toes to bar