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
Fitness
E6M x 6-8 sets
Station 1:
– 800m row or 1600m bike
Station 2:
– 4 min AMRAP
– Rest 2 minutes
Performance
E6M x 6-8 sets
Station 1:
– 1000m row or 2000m bike
Station 2:
– 4 min AMRAP
– Rest 2 minutes
*Keep rows/bikes the same pace
Fitness & Performance
A) E3M x 6 sets…
– 5 bench press
*First set building, next 5 at 72.5-82.5% & 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) E5M x 3-5 sets:
– 400m run
– 12 alt. hang DB snatch
– 24 single unders
Performance
B) E5M x 3-5 sets:
– 400m run
– 16 alt. hang DB snatch (53/35)
– 32 double unders
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
B) E3M x 4-8 sets:
– 12/9 cal row
– 5 DB hang power cleans
– 7 push-ups
– 9 air squats
*Scale with reps of 12/9 or 10/7 then 4-6-8.
Performance
A) E2M x 8 sets
Sets 1 & 2: 3 pause clean deadlift + high hang clean
Sets 3 & 4: 2 pause clean deadlift + hang clean
Sets 5-8: 1 pause clean deadlift + low hang clean
*Receive in a full squat if able
*Pauses happen at low hang, hang, high hang
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 hang power cleans (115/75, 95/65, 75/55)
– 7 push-ups
– 9 air squats
RX+ perform with reps of 15/12-6-9-12
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