Fitness & Performance
2 sets total…
4 min AMRAP
– 300m run
– in remaining time AMRAP
R2M
4 min AMRAP
– 375/300m row
R2M
4 min AMRAP
– 300m run
R2M
4 min AMRAP
– 375/300m row
R2M
Fitness
A) E2M x 8 sets (4 each, alternating)
Station 1:
– 8/side front foot elevated split squats
– 30 sec side plank R
Station 2:
– 8-12 L-seated DB press
– 30 sec side plank L
B) EMOM x 10-20 sets:
– 3 DB/BB thrusters
– 3 hanging knee tuck
– 3 up/down to box step-up
Performance
A) E2M x 8 sets
– 1 front squat w/ 32X1 tempo + 1 regular front squat @ 75-85%
B) EMOM x 10-20 sets:
– 3 thrusters (135/95, 115/75, 95/65, 75/55)
– 3 toes to bar
– 3 burpee box jump overs (24/20”)
Fitness
A) E3M x 6 sets:
– 9-7-5-9-7-5 deadlifts
*The second wave should be heavier than the first.
*All waves should be heavier than last week.
After odd sets: 8-12 supinated ring rows
After even sets: 8-12 DB bench press
B) 5 rounds for time
– 200m run
– 10 RKB swings
– 6 strict pull-ups
Performance
A) E3M x 6 sets:
– 9-7-5-9-7-5 deadlifts
*The second wave should be heavier than the first.
*All waves should be heavier than last week.
B) 5 rounds for time
– 200m run
– 12 RKB swings (53/35)
– 8 pull-ups
*RX+ use 70/44 w/ CTB pull-ups or 5-4-3-2-1 bar muscle-ups.
Fitness
A) E2M x 6 sets (3 each, alternating)
Odd:
– 12-16 DB incline press
– 8 banded no moneys w/ pause
Even:
– 12-16 BB hip thrusts w/ pause (off ground)
– 8/side DB shoulder external rotations
B) E3MOM x 4-7 sets:
– 12/9 or 10/7 cal row
– 6 double DB hang power snatch
– 3-6 up/downs
Performance
A) E2M x 6 sets:
– 3-3-2-2-1-1 hang power snatch
*Build to a heavy but crisp triple.
B) E3MOM x 4-7 sets:
– 12/9 cal row
– 6 hang power snatch (96/65, 75/55, 65/45)
– 6 burpees over the bar
RX+ perform 15/12 cal row.
“Fight Gone Bad”
3 rounds for total reps:
– 1 minute wallballs (20/14)
– 1 minute KB sumo deadlift high pulls (70/53)
– 1 minute box jumps (20 in)
– 1 minute push press (75/55)
– 1 minute row for calories
– 1 minute rest
Fitness
A) E2M x 6 sets
Odd:
– 4-8 BB strict overhead presses
– 12-16 L-seated banded row (green)
Even:
– 12-16 DB goblet hold weighted step-ups
– 8 bent over reverse fly w/ pause
Performance
A) E2M x 6 sets:
– 1.1 power clean + push jerk clusters
R10S between singles
*Should be heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-16 incline DB press @ 2RIR
– 12-16 alt. lateral lunges
– 8-16 bent over BB rows
– 12-16 hanging knee raises (DB weighted if possible)
OR
Conditioning Option
Time trial (pick one)
– 2K row
– 5K bike
Fitness & Performance
A) E2.5M x 6 sets:
– 3 bench press @ 32X1 tempo @ 70-75%
After odd sets:
– 8-12 tall kneeling banded lat pull-downs (black/green)
After even sets:
– 8-12 band pull aparts (red/orange)
Fitness
B) E2MOM x 8, 10 or 12 total sets (alternating)
Station 1:
– 12/9 or 10/8 cal row
– 8 push-ups
Station 2:
– 12/9 or 10/8 cal row
– 8 alt. DB snatch (50/35)
Performance
B) E2MOM x 8, 10 or 12 total (alternating)
Station 1:
– 12/9 cal row
– 10 push-ups
Station 2:
– 12/9 cal row
– 10 alt. DB snatch (50/35)
RX+ complete 15/12 cal row
Fitness
A) E2.5M x 6 sets:
– 5 BB/dKB front squats w/ 32X1 tempo
After odd sets: 8-12 seated DB press
After even sets: 8/side bird dog KB/DB row
B) B) 10 min AMRAP:
– 20 single unders or lateral hops (sub 5 cal row)
– 2 goblet/prisoner reverse lunges
– 6 push-ups) elevated if needed
Performance
A) E2.5M x 6 sets
– 1 front squat w/ 32X1 tempo @ 70-80% + 2 regular front squats
B) 10 min AMRAP:
– 20 double unders
– 2 front rack reverse lunges (95/65, 75/55, 65/45)
– 6 hand release push-ups
*Add 2 reps to the lunges each round. Pick a weight that you could do 20 UB with.
*RX+ perform 3 HSPUs.