Fitness & Performance
A) E3.5M x 5 sets:
– 6 bench press @ RPE 8-9
– 9 DB lat pull-overs
– 3 ring YTWs
*Heavier than your last set of 8 bench press
B) Strength Option
3-4 sets for quality:
– 10/side b-stance DB/KB RDLs
– 10-20 ring tricep extensions
– 1 lap suitcase carry
– 20 alternating DB curls
OR
Conditioning Option
20 min AMRAP:
– 15/12 cal row or bike
– 12 air squats
– 9 push-ups
– 6 lemon squeezes
A) E3M x 6 sets:
– 5 front squats
*Sub double KB front squats w/ 3111 tempo
After odd sets
– 8-12 DB floor press w/ pause
After even sets
– 8-12 L-seated banded row
B) 6 rounds for time:
– 200m run or 400m bike
– 12 wallballs
– 6-9 strict pull-ups
R60S
Performance
A) E3.5M x 6 sets:
– 4-5 front squats
*5-10% heavier than your last set of 6s
B) 6 rounds for time:
– 200m run or 500/400m bike
– 15 wallballs (20/14)
– 12 kipping or 6-9 strict pull-ups
R60S
Fitness
A) E4M x 4 sets:
– 8-12/side SA DB overhead press (standing)
– 8/side KB curtsy lunges (goblet hold)
– 8-12 bent over BB rows
B) E90S x 10-15 sets:
– 20 single unders
– 6 RKB swings
– 4 dips
– 2 burpee + box step-ups
Performance
A) E4M x 4 sets:
– 3.3.3 TNG power snatch clusters
B) E90S x 10-15 sets:
– 20 double unders
– 7 RKB swings (53/35)
– 5 ring dips
– 3 burpee + box jump overs
RX+ complete with reps of 9-6-3
Fitness & Performance
A) 30 min AMRAP:
– 250/200m row
– 12 DB hang power alean (6/side @ 50/35s)
– 12 box step-ups
– 250/200m row
– 12/9 push-ups
– 12 DB goblet squats
– 250/200m row
– 12 abmat sit-ups
– 12 ring rows
B) 3 sets for quality:
– 20-30 sec/side side planks
– 10 reverse snow angels
– 5 banded no moneys w/ 5 sec pause
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12/side lean away DB delt raises
– 8/side banded pallof press
B) E5M x 3-5 sets:
– 400m run
– 12 plate ground to overhead
– 10 plate or prisoner lunges
– 8 hanging knee raises
Performance
A) E4M x 4 sets:
– 8 deadlifts @ RPE 5-6
B) E5M x 3-5 sets:
– 400m run
– 12 plate ground to overhead (45/35)
– 10 overhead plate lunges
– 8 toes to bar
Fitness
A) E2M x 8 sets
Odd:
– 8/side front foot elevated split squats (knee over toe focus)
Even:
– 16 alt DB incline presses
– 16 alt KB chest supported row
Performance
A) E2M x 8 sets
– 1 clean from the floor
*Receive in full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length seated hand over hand vertical sled pull
– 10-20 band or cable tricep push-downs
– 10 tough goblet squats w/ pause
– 5/side half kneeling pallof press (outside knee up) @ 3030 tempo
OR
Conditioning Option
9 rounds for time:
– 12 cal row/bike/ski
– 9 goblet squats (53/35)
– 9-12 push-ups
– 6 box jump overs or step-ups
A) E4M x 4 sets:
– 8 bench press @ RPE 8-9
– 8-12 banded straight arm lat pull-downs
– 8-12 bent over reverse flys w/ pause
*Heavier than your last set of 8 bench press
Fitness
B) E5M x 3-5 sets:
– 400m row
– 5 DB devil cleans
– 10 DB push press
– 5-10 strict pull-ups
Performance
B) E5M x 3-5 sets:
– 500/400m row
– 6 DB devil cleans (35/20s)
– 12 DB push press
– 6-12 strict or 15 kipping pull-ups
Fitness & Performance
A) 30 min AMRAP:
– 400m run
– 20 walking lunges
– 15 RKB swings (53/35)
– 400m run
– 10 lemon squeezes
– 20 sec plank (top of push-up position)
*Goal for this is a sustainable pace for the entire 30 minutes.
*Sub 1000/800m bike if needed
B) 3 sets:
– 10/side KB suitcase high steps
– 10 prone YWYs (2.5/hand or unweighted w/ thumbs up)
– 20 alt. L-seated leg lift-overs