Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 heel elevated KB front (2) or goblet (1) squat

*Slow on way down, pause at bottom

Even:

– 8-12/side SA DB bench press

– 4-8 wide grip pull-ups (weighted, BW or scaled)

B) EMOM x 10-20 sets:

– 3 dbl DB power cleans

– 5 push-ups

– 7 air squats

Scale w/ hand elevated push-ups

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power clean + 1 power clean

Sets 5-8: 1 power clean

*Goal is to keep footwork in check.

B) EMOM x 10-20 sets:

– 3 touch and go power cleans (135/95, 115/75, 95/65)

– 5 push-ups

– 7 air squats

RX+: 5 HSPUs

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB Romanian deadlifts@ 3011 tempo

– 8-12/side half kneeling landmine presses

– 10-20 sec ring row hold

Fitness

B) E5M x 3-5 rounds

– 400m run

– 15 RKB swings

– 10 box step-ups

Scale w/ 300m run

Performance

B) E5M x 3-5 rounds

– 400m run

– 20 RKB swings (53/35)

– 10 box jump overs (24/20”)

RX+: 70/44 KB

A) E3M x 6 sets

– 3-5 BB front squats

After odd sets:

– 8-12 floor lying plate pull-overs

After even sets:

– 12-16 banded tricep overhead extensions

*build heavier than last week

B) E3M x 4-7 sets:

– 12/9 cal row

– 4-8 dbl DB/KB hang squat cleans (35/25s)

– 4 burpees

Scale w/ 10/7 cal row

Performance

A) E3M x 6 sets:

– 3-3-2-2-1-1 front squats

*build heavier than last week

B) E3M x 4-7 sets:

– 12/9 cal row

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

– 4 burpees w/ extra push-up over rower

RX+: 15/12 cal row

Fitness & Performance

23.2A: 

Complete as many reps as possible in 15 minutes of: 

– 5 burpee pull-ups 

– 10 shuttle runs (1 rep = 50 ft) 

*Add 5 burpee pull-ups after each round. 

23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 

– 1-rep-max thruster (from the floor)

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

B) Strength Option

3-4 sets for quality:

– 20 DB walking lunges

– 8-12 dips (weighted, BW or scaled)

– 1 lap/arm KB suitcase carry

– 8-12 DB lat pull-overs

OR 

Conditioning Option

2K row tester

*Goal is to keep pace from last weeks 500s

Fitness

A) E2M x 8 sets

Odd sets:

– 12-16 alt. low handle landmine cossack squat

Even sets:

– 12-16 DB floor press w/ pause

– 8-12 tall kneeling banded lat pull-down

B) 5 rounds for time:

– 200m run

– 8 double DB hang power snatch

– 10 hanging knee raises

R60S

Performance

A) E2M x 8 sets:

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch

B) 5 rounds for time:

– 200m run

– 8 UB hang power snatch (95/65, 75/55, 65/45)

– 10 toes to bar

R60S

Fitness

2 times through…

8 min AMRAP

– 12/9 cal row

– 12 RKB swings

– 6-9 push-ups

R4M

8 min AMRAP

– 200m run

– 12 wallballs

– 6 strict pull-ups

R4M

Performance

2 times through…

8 min AMRAP

– 12/9 cal row

– 12 RKB swings (53/35)

– 9 push-ups

R4M

8 min AMRAP

– 200m run

– 12 wallballs (20/14)

– 6 pull-ups

R4M

RX+ sub 70/44 KB, 6 HSPUs for push-ups, and 6 CTB pull-ups or 3 bMUs for pull-ups.