Fitness
2 times through…
8 min AMRAP
– 200m row
– 8 plate ground to overhead
– 8 plate hold weighted walking lunges
R4M
8 min AMRAP
– 200m run
– 4 DB up/down devil cleans
– 8 hanging knee raise /abmat sit-ups
R4M
Performance
2 times through…
8 min AMRAP
– 250/200m row
– 8 plate ground to overhead (45/35, 35/25)
– 8 OH plate weighted walking lunges
R4M
8 min AMRAP
– 200m run
– 4 DB devil cleans (35/25s)
– 8 toes to bar
R4M
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict presses
– 8 SL DB Romanian deadlifts (R)
Even sets:
– 8/side SA ring rows w/ reach
– 8 SL DB Romanian deadlifts (L)
*SL RDLs should be done with back leg raises straight off ground with square hips
B) 12 min AMRAP:
– 36 single unders
– 12 RKB swings
– 6 DB push press
– 9 air squats
Performance
A) E2M x 8 sets:
Sets 1-4: 2 split jerks
Sets 5-8: 1 split jerk
B) 12 min AMRAP:
– 36 double unders
– 12 RKB swings (53/35)
– 6 shoulder to overhead (115/75)
– 9 air squats
Fitness
EMOM x 5-8 sets:
1: 12/9 cal row scale to (10/7)
2: 12-16 wall balls
3: 8-12 DB hang power clean + jerk (2/2/2/2 or 3/3/3/3)
4: 4 up/downs + 8-12 ring rows
5: 36 single unders or lateral hops
6: rest
Performance
EMOM x 5-8 sets:
1: 12/9 cal row
2: 16 wall balls (20/14)
3: 12 DB hang power clean + jerk (3/3/3/3 @ 50/35)
4: 8 burpee pull-ups
5: 48 double unders (scale to 36)
6: rest
RX+ 15/12 cal row, 20 wallballs, 16 DB HPCJ, 4 double burpee MUs
A) E3M x 6 sets
– 8-6-4-3-2 deadlifts (building)
– 8-12 DB L-seated presses
– 8-12/side half kneeling banded row + reach
Performance
A) E3M x 6 sets:
– deadlifts
Set 1: 8 @ 65%
Sets 2: 6 @ 75%
Sets 3: 3-4 @ 80%
Sets 4-6: 1-2 @ 85%
Fitness & Performance
B) Strength Option
3-4 sets:
– 8/side DB rear foot elevated split squats
– 4-8 supinated pull-ups (weighted, BW or banded)
– 8-12 dips (weighted, BW or banded)
– 4/side banded pallof press w/ knee lift-off (4 sec pause)
OR
Conditioning Option
E2M x 10-12 sets:
– 250m row, 500m AB, or 200m ski
*Goal is to keep the same times throughout
A) E3M x 5 sets
– 3 BB front squats @ 32X1 tempo
– 8-12 L-seated band rows (green)
– 4/side wide stance banded twists w/ 4 sec eccentric (red
*build heavier than last week
B) E2M x 8-12 sets:
– 12/9 cal row
– 5 dbl. DB hang squat clean to thruster
Performance
A) E3M x 5 sets:
– 3 front squats
*build heavier than 1/27’s tempoed FS
B) E2M x 8-12 sets:
– 15/12 cal row
– 5 touch and go squat clean to thruster (95/65, 75/55, 65/45)
Fitness
E8M x 4-6 sets:
– 250/200m row
– 10 double KB deadlifts
– 8 strict pull-ups
– 10 alt. foot touch lemon squeezes
– 8 push-ups
– 30 single unders
– 200m run (sub hill run)
Performance
E8M x 4-6 sets:
– 250/200m row
– 12 double KB deadlifts (53/35, 44/26)
– 12 pull-ups
– 12 alt. foot touch lemon squeezes
– 12/9 push-ups
– 36 double unders
– 200m run
Monday 2/5
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) EMOM x 10-20 sets:
– 6 alt DB hang snatch
– 2 burpee + box step overs (sub up/down version)
– 2-4 hanging knee raises
Performance
A) E2M x 8 sets:
Sets 1-4: 1 snatch pull + 1 hang snatch
Sets 5-8: 1 snatch
B) EMOM x 10-20 sets:
– 6 alt DB hang snatch (50/35)
– 2 push-up +burpee + box jump over (24/20”)
– 4 toes to bar
Tuesday 2/6
Fitness & Performance
A) E3.5M x 3 sets:
– 8-12 DB bench press w/ pause (neutral grip)
– 12-16 alternating KB gorilla rows
– 8-12/side banded lateral delt raise
Fitness
B) 3 rounds for time:
– 400m run
– 24-16-8 RKB swings
– 12-8-4 dips
– 24-16-8 box step-ups
Performance
B) 3 rounds for time:
– 400m run
– 30-20-10 RKB swings (53/35)
– 15-10-5 ring dips
– 30-20-10 box step-ups (20/16”)
RX+ use 70/44
Wednesday 2/7
Fitness
E8M x 4-6 sets:
– 250/200m row
– 10 double KB deadlifts
– 8 strict pull-ups
– 10 alt. foot touch lemon squeezes
– 8 push-ups
– 30 single unders
– 200m run (sub hill run)
Performance
E8M x 4-6 sets:
– 250/200m row
– 12 double KB deadlifts (53/35, 44/26)
– 12 pull-ups
– 12 alt. foot touch lemon squeezes
– 12/9 push-ups
– 36 double unders
– 200m run
Thursday 2/8
A) E3M x 5 sets
– 3 BB front squats @ 32X1 tempo
– 8-12 L-seated band rows (green)
– 4/side wide stance banded twists w/ 4 sec eccentric (red
*build heavier than last week
B) E2M x 8-12 sets:
– 12/9 cal row
– 5 dbl. DB hang squat clean to thruster
Performance
A) E3M x 5 sets:
– 3 front squats
*build heavier than 1/27’s tempoed FS
B) E2M x 8-12 sets:
– 15/12 cal row
– 5 touch and go squat clean to thruster (95/65, 75/55, 65/45)
Friday 2/9
A) E3M x 6 sets
– 8-6-4-4-4 deadlifts (building)
– 8-12 DB L-seated presses
– 8-12/side half kneeling banded row + reach
Performance
A) E3M x 6 sets:
– deadlifts
Set 1: 8 @ 65%
Sets 2: 6 @ 75%
Sets 3: 3-4 @ 80%
Sets 4-6: 1-2 @ 85%
Fitness & Performance
B) Strength Option
3-4 sets:
– 8/side DB rear foot elevated split squats
– 4-8 supinated pull-ups (weighted, BW or banded)
– 8-12 dips (weighted, BW or banded)
– 4/side banded pallof press w/ knee lift-off (4 sec pause)
OR
Conditioning Option
E2M x 10-12 sets:
– 250m row, 500m AB, or 200m ski
*Goal is to keep the same times throughout
Saturday 2/10
Fitness
TBA
Performance
TBA
Sunday 2/11
10-12 Open Gym
Fitness & Performance
A) E3.5M x 3 sets:
– 8-12 DB bench press w/ pause (neutral grip)
– 12-16 alternating KB gorilla rows
– 8-12/side banded lateral delt raise
Fitness
B) 3 rounds for time:
– 400m run
– 24-16-8 RKB swings
– 12-8-4 dips
– 24-16-8 box step-ups
Performance
B) 3 rounds for time:
– 400m run
– 30-20-10 RKB swings (53/35)
– 15-10-5 ring dips
– 30-20-10 box step-ups (20/16”)
RX+ use 70/44