Author: Ryan Savard

“Pablo”

For time (RX):

– 1 mile run

– 10 deadlifts (135/95)

– 20 hang power cleans

– 30 shoulder to overhead

– 40 pull-ups

– 30 deadlifts

– 20 hang power cleans

– 10 shoulder to overhead

– 1 mile run

For time (Scaled 1):

– 800m run

– 10 deadlifts

– 20 hang power cleans

– 30 shoulder to overhead

– 40 pull-ups (scaled with bands or ring rows)

– 30 deadlifts

– 20 hang power cleans

– 10 shoulder to overhead

– 800m run

For time (Scaled 2):

– 400m run or 500/400m row

– 10 DB deadlifts

– 15 DB hang power cleans

– 20 DB push press

– 25 pull-ups (scaled with bands or ring rows)

– 20 DB deadlifts

– 15 DB hang power cleans

– 10 DB shoulder to overhead

– 400m run 500/400m row

Fitness & Performance

A) E4M x 5 sets:

– 8-12 DB Romanian deadlifts@ 3011 tempo

– 8-12/side half kneeling landmine presses

– 10-20 sec ring row hold

*Same or heavier than 3/9

B) Strength Option

3-4 sets for quality of:

– 1 lap reverse sled drag (heavy)

– 8-12 dips (weighted, BW, scaled)

– 8-12 DB lateral raises

– 8-12 DB lat pull-over

OR

Conditioning Option

E2MOM x 8-12 sets:

– 250/200m row

After odds: 12 RKB swings (53/35)

After evens: 4/s KB push press + 4 goblet squats

Fitness

A) E2M x 6 sets
Odd sets:

– 8-12/side standing DB OH press

Even sets:

– 8-12 supinated inverted BB rows

– 8-12 banded Spanish squats

B) 4 rounds for time:

– 400m row

– 15-12-9-6 DB push press

– 30-24-18-12 single unders / lateral hops

Performance

A) E2M x 6 sets:

– 3-3-3-2-2-2 touch and go push jerks

*BB starts from the floor

*Build to a heavy double

B) 4 rounds for time:

– 500m row

– 20-15-10-5 shoulder to overhead (95/65)

– 40-30-20-10 double unders

Fitness & Performance

A) E3.5M x 4 sets:

– 8-12 DB incline bench press w/ pause

– 8-12 bent over BB rows

– 8/side half kneeling high to low banded wood chops

*Same or heavier weight than 3/6

Fitness

B) 5 rounds for time:

– 200m run

– 5 dbl DB hang power clean + push press

– 6 box step-ups

– 7 strict pull-ups

R60S

Performance

B) 5 rounds for time:

– 200m run

– 3 wall walks

– 5 box jump overs (24/20”)

– 7 pull-ups

R60S

Fitness

2 times through

1) 5 min 

– 500/400m row, in remaining time:

• 6 alt. DB snatches
• 6 lemon squeezes (abmat sit-up to scale)

R2.5M

2) 5 min

– 400m run, in remaining time:

• 6 alt. prisoner reverse lunges
• 6 push-ups (elevate to scale)

R2.5M

3) 5 min

– 500/400m row, in remaining time:

• 6 wallballs 
• 6 up/downs

R2.5M

*Switch runs and rows second time through.

Performance

2 times through

1) 5 min

– 500/400m row, in remaining time:

• 6 alt. DB snatches (50/35)
• 6 lemon squeezes

R2.5M

2) 5 min

– 400m run, in remaining time:

• 6 alt. DB goblet reverse lunges
• 6 push-ups (RX+ 3-6 HSPUs)

R2.5M

3) 5 min

– 500/400m row, in remaining time:

• 6 wallballs (20/14)
• 6 up/downs

R2.5M

*Switch runs and rows second time through.

Fitness & Performance

A) E4M x 4 sets:

– 8 BB box squats

– 8-12/side SA straight arm banded lat pull-downs

– 8-12 dips (weighted, BW, scaled)

*Heavier than 3/3

Fitness

B) EMOM x 10-20 sets:

– 3 DB hang squat clean thrusters

– 3 hanging knee raise

– 3 up/downs

Performance

B) EMOM x 10-20 sets:

– 3 DB hang squat clean thrusters (35/25s)

– 3 toes to bar

– 3 burpees to target

Open Gym 10-12pm

Fitness

For time w/ a partner:

– 800m row (200m splits)

– 80 plate ground to overhead

– 800m run (200m splits)

– 80 plate hold walking lunges 

– 800m row (200m splits)

– 80 abmat sit-ups

– 800m run (200m splits)

– 80 up/downs

– 800m row (200m splits)

Performance

For time w/ a partner:

– 1000m row (250m splits)

– 80 plate ground to overhead (45/35, 35/25, 25/15)

– 800m run (200m splits)

– 80 OH plate walking lunges 

– 1000m row (250m splits)

– 80 abmat sit-ups

– 800m run (200m splits)

– 80 up/downs

– 1000m row (250m splits)