For time with a partner:
– 1000m row (split)
– 100 RKB swings
– 100 air squats
– 400m run (together)
– 60 push-ups
– 60 prisoner lunges
– 1000m row (split)
– 40 hanging knee raises
– 40 box step ups
– 400m run (together)
Performance
For time with a partner:
– 1000m row (split)
– 100 RKB swings (53/35)
– 100 air squats
– 400m run (together)
– 80 push-ups
– 80 prisoner lunges
– 1000m row (split)
– 60 toes to bar
– 60 box jump overs (24/20”)
– 400m run (together)
Fitness
A) E2.5M x 6 sets
– 5-5-5-3-3-3 push press
After odd sets…
– 5 batwing rows w/ 5 sec pause
After even sets…
– 10 L-seated leg lift-overs
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
*Build to a heavy set of 5
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-15 banded OH tricep extensions
– 5-10 ab-wheel roll-outs
– 10 BB good mornings
– 10 supinated ring rows (tough)
OR
Conditioning Option
20 min AMRAP:
– 2 cal row
– 2 RKB swings
– 2 up/downs
– 2 reverse lunges
*Increase reps by 2 each round
Fitness
E6M x 6-8 sets
Station 1:
– 800m run (scale to 600m)
Station 2:
– 4 min AMRAP
– Rest 2 minutes
Performance
E6M x 6-8 sets
Station 1:
– 800m run
Station 2:
– 4 min AMRAP
– Rest 2 minutes
*Keep runs the same pace
*Sub bike or row as needed
Fitness & Performance
A) E3M x 6 sets…
– 4 bench press
*First set building, next 5 at 75-85% & 1-2 RIR
After odd sets:
– 8-12 tall kneeling banded lat pull-down
After even sets:
– 8-12/side DB rear delt rows
*~5% heavier than last week
Fitness
B) 4 rounds for time:
– 400m run
– 4-3-2-1 rounds of…
Performance
B) 4 rounds for time:
– 400m run
– 4-3-2-1 rounds of…
Fitness
A) E2M x 8 sets
Odd sets:
– 16 alternating weighted box step-ups
Even sets:
– 8-12/side half kneeling landmine presses
– 10-20 sec top of ring row hold
*last day for these movements
B) E2M x 8-12 sets total
1: 12/9 cal row + 5 DB hang squat clean to thrusters
2: 12/9 cal row + 5 up/downs
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive in a full squat if able
B) E2M x 8-12 sets total
1: 15/12 cal row + 5 TNG squat clean to thrusters (115/75, 95/65)
2: 15/12 cal row + 5 burpees over the barbell
Fitness
A) E3M x 6 sets
– 4 back or box squats (building)
After odd sets
– 8-12/side SA standing DB overhead press
After even sets
– 16 alternating KB gorilla rows
B) 15 min AMRAP:
– 20 single unders
– 2 wallballs
– 4 hanging knee raise
– 2 up/down DB devil cleans
*Add 2 wallballs every set
Performance
A) E3M x 6 sets
Set 1: 4 back squats (building set)
Sets 2-6: 4 back squats (working sets @ 75-85% & 1-2 RIR)
*~5% heavier than last week
B) 15 min AMRAP:
– 20 double unders
– 2 wallballs (20/14)
– 4 toes to bar
– 2 DB devil cleans (35/20s)
*Add 2 wallballs every set
Fitness
A) E3.5M x 6 sets:
– 6 deadlifts (building)
After odd sets…
– 8-12 dips (box/bench/dip bar/rings)
After even sets…
– 8-12/side SA half kneeling band row and reach
Performance
A) E3M x 6 sets:
Set 1: 6 deadlifts (building set)
Sets 2-6: 6 deadlifts (70-80% @ 2 RIR)
*~5% heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 slide hamstring curls (fast in, slow out)
– 8-12 heel elevated goblet/sandbag squat
– 12-16 DB floor press w/ pause (heavy)
– 8-12 ring face curls
OR
Conditioning Option
20 min AMRAP:
– 250/200m row (sub 500/400m bike or 200m run)
– 12 alternating box step-ups
– 10 SA DB hang power cleans (5/5 @ 50/35)
– 8 dips
Fitness
A) E2.5M x 6 sets
– 5 push press
After odd sets…
– 5 batwing rows w/ 5 sec pause
After even sets…
– 10 L-seated leg lift-overs
B) EMOM x 10-20 sets:
– 4 DB push press
– 3 strict pull-ups
– 2 burpee + box step-ups
Scale with up/downs instead of burpees
Performance
A) E2.5M x 6 sets:
– 5 push press
*Build to a heavy set of 5
B) EMOM x 10-20 sets:
– 3 shoulder to overhead (115/75, 95/65)
– 4 pull-ups
– 2 burpee + box jump overs (24/20”)
RX+ 135/95 + CTB pull-ups