Fitness
E2MOM x 3-4 sets
Station 1: 15/12 cal row
Station 2: 15 RKB swings + 12 wallballs (20/14) + 9 push-ups
Station 3: 30 single unders + 12 sit-ups + 9 ring rows
Station 4: 200m run (sub hill run)
Station 5: rest
Performance
E2MOM x 3-4 sets
Station 1: 20/15 cal row
Station 2: 15 RKB swings (70/44) + 12 wallballs (20/14) + 9 push-ups
Station 3: 30 double unders + 12 lemon squeezes + 9 pull-ups
Station 4: 200m run
Station 5: rest
Fitness & Performance
A) E4M x 4 sets
– 10 Romanian deadlifts @ 60%
– 10-15 dips (banded or weighted)
B) 3 sets for quality:
– 20 single DB front rack squats @ 1011 tempo (heavier than last week)
– 10-15 bradford presses
– 10-15 seated banded hamstring curls
– 20 alternating DB curls
Fitness
A) E3M x 3 sets:
– 12 double KB front squats w/ heels elevated
– 12-16 tall kneeling banded lat pull-downs
B) For time:
– 800m run
– 60 alternating reverse weighted lunges (53/35)
– 800m run
Performance
A) E3M x 3 sets:
– 10 front squats @ 62.5-65%
B) For time:
– 800m run
– 60 alternating reverse weighted lunges (53/35)
– 800m run
Fitness
30 min AMRAP:
– 400m row
– 12 single arm DB push press (6/side)
– 10 box step ups
– 400m run
– 8 strict pull-ups
– 6 V-ups
Performance
30 min AMRAP:
– 500/400m row
– 12 shoulder to overhead (95/65, 75/55)
– 10 box jumps + step down
– 400m run
– 8 pull-ups
– 6 V-ups
Fitness
A) E2M x 8 sets (4 each)
1: 8/side B stance KB Romanian deadlifts + 20 sec/side side plank
2: 8-12/side SA DB bench press @ 1110 tempo
B) 5 sets, 3 min AMRAP:
– 4 American KB swings
– 6 push-ups (elevated if needed)
– 8 air squats
R60S, pick up where you leaver off every round
Performance
A) E2M x 8 sets:
– 2 hang power cleans
*Build to a heavy but crisp double.
B) “The Chief”
5 sets, 3 min AMRAP:
– 3 power cleans (135/95)
– 6 push-ups
– 9 air squats
R60S, pick up where you leaver off every round
Open Gym 10-12pm
Fitness
In teams of 2 alternate full rounds for 10 total rounds for time:
– 12/19 cal row
– 12 RKB swings
– 9 KB goblet squats
– 6/side SA DB push press
– 6 up/downs
Performance
In teams of 2 alternate full rounds for 10 total rounds for time:
– 15/12 cal row
– 12 deadlifts
– 9 hang power cleans
– 6 shoulder to overhead
– 3 burpee + chest to bar pull-up
Pick a weight that is challenging but that you can keep movements UB with.
RX+ complete burpee + bar muscle up.
Fitness
A) E90S x 8 sets:
– 2 push press
Alternate after each set
Odd: 8 L-seated band rows
Even: 8 supine medball hamstring curls
Performance
A) E90S x 8 sets:
– 2 push press
*heavier than last week’s 3s
Fitness & Performance
B) 3 sets for quality:
– 20 single DB front rack squats @ 1011 tempo (tough)
– 10-15 bent over BB rows
– 10-15 strict dips (banded, body weight, or weighted)
– 10-15 strict hanging knee raises (no swing, add medball between feet if able)