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

Performance

A) E3M x 5 sets:

– 1 front squat @ 32X1 tempo + 2 regular front squats

*build heavier than last week

B) Strength Option

3-4 sets for quality:

– 16 alt. KB death march

– 12-16 DB tricep rollback extensions

– 1 lap heavy reverse sled drag

– 12-16 BB bicep curl

OR 

Conditioning Option

E5M x 4 sets

Set 1:

– 500m row

– 50 air squats

Set 2:

– 400m run

– 40 RKB swings

Set 3:

– 500m row

– 30 push-ups

Set 4:

– 400m run

– 20 pull-ups

*Scale by decreasing reps by 5 or 10 depending on ability

Fitness

E8M x 4-6 sets:

– 16 cal row

– 16 wallballs 

– 12 RKB swings 

– 8 strict pull-ups

– 4 box step

– 200m run (sub hill run)

Performance

E8M x 4-6 sets:

– 20/16 cal row

– 20 wallballs (20/14)

– 15 RKB swings (53/35)

– 10 pull-ups

– 5 box jump overs (24/20”)

– 200m run

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict presses

– 8 SL DB Romanian deadlifts (R)

Even sets:

– 8-12/side half kneeling band banded high rows

– 8 SL DB Romanian deadlifts (L)

*SL RDLs should be done with back leg raises straight off ground with square hips

B) E90S x 10-15 sets:

– 20 single unders (sub lateral hops)

– 3 DB hang power cleans + push press

– 7 air squats

– 5 hanging knee raise

– 3 burpees (sub up/downs)

Performance

A) E2M x 8 sets:

Sets 1-4: 2 double pause split jerks

Sets 5-8: 1 double pause split jerk + 1 split jerk

*1 pause on the dip, 1 pause on the catch

B) E90S x 10-15 sets:

– 20 double unders

– 3 touch and go power clean + push jerk

– 7 air squats

– 5 toes to bar

– 3 burpees over the barbell

Fitness & Performance

A) E3.5M x 5 sets:

– 1 RIR bench press @ 80-85% (Fitness: 3-6)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) 5 rounds for time:

– 200m run

– 4 DB up/down devil presses

– 8 box step-overs (add DB if able)

R60S

Performance

B) 5 rounds for time:

– 200m run

– 4 DB devil presses

– 8 DB box step overs (20/16”)

R60S

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

B) E5M x 4-5 sets:

– 400m row

– 10 goblet

– 10-15 push-ups or dips

Performance

A) E2M x 8 sets:

– 1 clean

*Build to today’s heavy single

B) E5M x 4-5 sets:

– 500/400m row

– 5 front squats

– 10-15 dips

*Goal is to increase speed on row and weight on FS each set

*FS taken from floor

Fitness

2 sets:

6 min AMRAP

– row 800m 

– In remaining time

• 8 DB push press
• 8 box step-ups

R3M

6 min AMRAP

– run 800m 

– In remaining time

• 8 RKB swings
• 8 KB goblet hold reverse lunges

R3M

+

1 final 6 min AMRAP:

– 8 wallballs

– 4 hanging knee raise

– 4 up/downs

Performance

2 sets:

6 min AMRAP

– row 1000/800m 

– In remaining time

• 8 DB shoulder to overhead (35/25s)
• 8 box jump overs (24/20”)

R3M

6 min AMRAP

– run 800m 

– In remaining time

• 8 RKB swings (53/35)
• 8 KB goblet hold reverse lunges

R3M

+

1 final 6 min AMRAP:

– 8 wallballs (20/14)

– 4 toes to bar

– 4 burpees

A) E3M x 4 sets

– 8-8-4-4 deadlifts (building)

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 65%

Sets 2: 6 @ 70%

Sets 3-4: 4 @ 75%

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 16 alt. top-down DB incline press (8/s)

– 8-12 banded Spanish squats

– 16 alt. top-down KB incline chest supported row (8/s)

– 1 lap lateral sled drag

OR 

Conditioning Option

For time:

– 800m run

+

10 rounds:

– 10 RKB swings

– 9 air squats

– 8 ring rows

+

– 800m run