Fitness
“Little Lou”
44 rounds for time with a partner:
– 4 wallballs
– 4 pull-ups/ring rows
– 4 up/downs
– 4 DB snatches
*Partition reps as needed
Performance
“The Lou”
44 rounds for time with a partner:
– 4 wallballs (20/14)
– 4 pull-ups
– 4 burpees
– 4 DB snatches (50/35)
*Partition reps as needed
Fitness
A) E3M x 6 sets
– 6 back or box squats (building)
After odd sets
– 8-12/side SA standing DB overhead press
After even sets
– 16 alternating KB gorilla rows
Performance
A) E3M x 6 sets
Set 1: 5 back squats (building set)
Sets 2-6: 5 back squats (working sets @ 72.5-82.5% & 1-2 RIR)
*~5% heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10/side banded TKEs w/ pauses
– 10-15 skull crushers (DBs/KBs/EZ bar)
– 10 BB bent over rows
–
OR
Conditioning Option
E5M x 4 sets
– 400m run
– 16 air squats
– 16 SA DB hang clean + push press (4/4/4/4 @ 50/35)
Fitness
A) E3M 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
B) E5M x 3-5 sets:
– 400m row
– 15 UB heavy RKB swings
– 10 lemon squeezes
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
B) E5M x 3-5 sets:
– 500/400m row
– 20 UB heavy RKB swings
– 10 lemon squeezes
*Keep the same pace on all rows
Fitness
A) E3M x 5 sets:
– 8-12 DB incline press
– 16 alternating front foot elevated goblet hold step-backs
– 8-12 chest supported incline rows
*Use 25-45 plate for step backs. Scale with no plate and/or weight.
B) E90S x 10-15 sets:
– 20 single unders
– 3 double DB hang power snatches
– 3 DB front squats
– 3 hanging knee raises
*Scale up to reps of 20-3-4-5 if able.
Performance
A) E3M x 5 sets
– 1.1.1 power snatch clusters
*R10S between doubles
B) E90S x 10-15 sets:
– 20 double unders
– 3 hang power snatches (95/65, 75/55, 65/45)
– 3 overhead squats (sub 3 front squats)
– 3 toes to bar
Fitness
E8M x 4-6 sets:
– 200m row
– 4 up/down DB devil press
– 8-12 ring dips
– 200m run
– 8-12 strict pull-ups
– 12 DB reverse lunges (2, 1 or no DBs)
Performance
E8M x 4-6 sets:
– 250/200m row
– 4 DB devil press (35/20s)
– 8-12 ring dips
– 200m run
– 12 pull-ups
– 16 DB reverse lunges
Fitness & Performance
A) E3M x 6 sets:
– 6 bench press
*First set building, next 5 at 70-80% & 2 RIR
– 8-12 bent over straight arm banded lat pull-downs
– 8-12 chest supported rear delt flys w/ pause
*~5% heavier than last week
Fitness
B) E3M x 4-8 sets:
– 200m run
– 10 push-ups
– 8 double KB deadlifts
– 6 box step-ups
Performance
B) E3M x 4-8 sets:
– 200m run
– 12/10 push-ups
– 9 double KB deadlifts
– 6 box jump overs
*Partner and start on the 90s mark if needed
Fitness
12 rounds for time with a partner:
– 12/9 cal row
– 12 goblet hold/prisoner reverse lunges
– 9 DB hang power cleans
– 6 box step-ups
– 3 x (1 burpee + 3 pull-ups or ring rows)
*switch every movement
*35 min cut-off
Performance
12 rounds for time with a partner:
– 15/12 cal row
– 12 goblet hold reverse lunges (53/35, 44/25)
– 9 hang power cleans (115/75, 95/65)
– 6 box jump overs (24/20”)
– 3 x (1 burpee + 3 pull-ups)
*switch every movement
*35 min cut-off
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
Performance
A) E2M x 8 sets
Sets 1 & 2: 3 position clean (high hang, hang, floor)
Sets 3 & 4: 2 position clean (hang, floor)
Sets 5-8: 1 clean
*Receive in a full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 10-20 OH BB/DB tricep extension
– 20-30 sec accumulated L-sit (sub w. 10-15 sec/leg)
– 10-20 DB curls
OR
Conditioning Option
15-20 rounds:
– row/bike/ski 30 seconds
– rest 30 seconds
*Goal is to hit the same distance every set