Fitness & Performance
A) E4M x 4 sets:
– 12-16 DB bench press @ 32X1 tempo
– 8-12 tough ring rows w/ pause (weighted, body weight, banded)
– 8-12 BB hip thrusts w/ pause (off bench)
*Same weight or heavier than last week w/ extra set.
Fitness
B) E5M x 4-5 sets:
– 400m run
– 16 RKB swings
– 8 strict pull-ups
*Scale to 300m if needed
Performance
B) E5M x 4-5 sets:
– 400m run
– 20 RKB swings
– 10 strict pull-ups
Fitness
A) E2M x 6 sets:
– 3 push press
After odd sets: 12-16 DB walking lunges
After even sets: 8-12 ring face pulls
*Heavier than 1/28.
B) 5 rounds for time:
– 12 cal row
– 10 DB push press
– 8 box step up (weighted if able)
R60S
Performance
A) E2M x 6 sets:
– 3 push press
*Heavier than 1/28.
B) 5 rounds for time:
– 15/12 cal row
– 12 push press (95/65, 75/55, 65/45)
– 9 box jump + step down
R60S
Fitness & Performance
C) 3 sets:
– 6-10 BB ab-wheel roll-outs or 8-12 plank KB drags
– 8-12 supinated “no moneys”
“Pablo”
For time (RX):
– 1 mile run
– 10 deadlifts (135/95)
– 20 hang power cleans
– 30 shoulder to overhead
– 40 pull-ups
– 30 deadlifts
– 20 hang power cleans
– 10 shoulder to overhead
– 1 mile run
For time (Scaled 1):
– 800m run
– 10 deadlifts
– 20 hang power cleans
– 30 shoulder to overhead
– 40 pull-ups (scaled with bands or ring rows)
– 30 deadlifts
– 20 hang power cleans
– 10 shoulder to overhead
– 800m run
For time (Scaled 2):
– 400m run or 500/400m row
– 10 DB deadlifts
– 15 DB hang power cleans
– 20 DB push press
– 25 pull-ups (scaled with bands or ring rows)
– 20 DB deadlifts
– 15 DB hang power cleans
– 10 DB shoulder to overhead
– 400m run 500/400m row
Fitness
A) E3M x 6 sets:
9-7-5-9-7-5 box squats
After even: 8-12/side DB overhead press
After odd: 8-12 L-seated band rows
Performance
A) E3M x 6 sets:
– 9-7-5-9-7-5 back squats
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 dips (weighted, bodyweight, band, bench)
– 12-16 alt. dDB/KB death march
– 4-6 DB batwing rows w/ 8 sec pause
– 1 lap reverse sled drag
OR
Conditioning Option
4 rounds for time:
– 400m run (or equivalent row/ski/AB)
– 20 SA DB hang power cleans (5/5/5/5)
– 16 alt. DB goblet hold reverse lunges
– 12 SA DB push press (3/3/3/3)
A) E3M x 6 sets:
– 7-5-3-5-3-1 deadlifts
*The second wave should be heavier than the first.
*All waves should be heavier than last week.
After odd sets: 8-12/side bent over DB rows
After even sets: 8-12 DB lateral raises
B) 6 rounds for time:
– 200m row
– 8 double KB deadlifts
– 10 lemon squeezes from hollow
R60S
Performance
A) E3M x 6 sets:
– 7-5-3-5-3-1 deadlifts
*Last set should be 90+%
B) 6 rounds for time:
– 250/200m row
– 8 double KB deadlifts (53/35, 44/26, 35/18)
– 10 lemon squeezes from hollow
R60S
Fitness
E8M x 4-5 sets:
– 400m run
– 8 DB thrusters
– 10 strict pull-ups
– 12 RKB swings
– 24 single unders
*Scale the run to 300m if needed
Performance
E8M x 4-5 sets:
– 400m run
– 8 thrusters (95/65, 75/55)
– 12 pull-ups
– 16 RKB swings (53/35)
– 24 double unders
RX+ use 115/75 and 70/44
Fitness
A) E2M x 8 sets
Odd:
– 6-8/side SL dKB b-stance Romanian deadlifts
– 8-12 tall kneeling banded lat pull-downs
Even:
– 8-12/side half kneeling landmine press
– 20 sec side plank
B) For time:
– 750-500-250m row
– 15-12-9 dDB hang squat cleans
– 15-12-9 hanging knee raises
Performance
A) E2M x 8 sets:
Sets 1-4: 1 pause clean + 1 clean
Sets 5-6: 1 clean
*Receive cleans in a squat if able.
B) For time:
– 750-500-250m row
– 15-12-9 squat cleans (115/75, 95/65, 75/55)
– 15-12-9 toes to bar
Fitness & Performance
A) E4M x 3 sets:
– 12-16 DB bench press @ 32X1 tempo w/ 2 RIR
– 8-12 tough ring rows w/ pause (weighted, body weight, banded)
– 8-12 BB hip thrusts w/ pause (off bench)
Fitness
B) EMOM x 10-20 rounds:
– 6 alt DB snatch (50/35)
– 5 push-ups
– 4 DB box step ups
*Elevate push-ups if needed and/or scale to reps of 4-4-4
Performance
B) EMOM x 10-20 rounds:
– 6 alt DB snatch (50/35)
– 6 push-ups
– 3 box jump overs (24/20”)
*RX+ perform 3-4 HSPUs