Fitness
A) E2.5M x 6 sets:
– 6 back squats
– Odd sets: 8-12 seated DB overhead press
– Even sets: 8-12 ring rows
B) 5 rounds for time:
– 12/9 cal row
– 8 devil presses
R60S
Performance
A) E2.5M x 6 sets:
– 3 back squats @ 80-85%
B) 5 rounds for time:
– 16/12 cal row
– 8 devil presses (35/25s)
R60S
*Keep power output on rower consistent for each round.
Fitness
A) EMOM x 5 sets
1: 8-12 seated DB Arnold presses
2: 8-12 BB glute bridges
3: 8-12 bent over reverse flys
Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 65-85%
+
E2MOM x 5 sets:
– 80-95+%
Fitness & Performance
B) 3 sets for quality:
– 10-15 BB good mornings (moderate weight)
– 5/side TGUP sit-ups (heavy)
– 10-15 banded sissy squats
C) 3 sets for quality:
– DB 21 gun salute
– 21 tricep band push-downs
Fitness
A) E2.5M x 6 sets:
– 4 deadlifts @ (heavier than last week’s 5s)
– 8-10 L-seated band rows
B) 3 rounds for time:
– 400m run
– 15-12-9 hanging knee raises
– 30-20-10 walking lunges
Performance
A) E2.5M x 6 sets:
– 4 deadlifts @ 75-80%
– 8-10 L-seated band rows
B) 3 rounds for time:
– 400m run
– 15-10-5 toes to bar
– 30-20-10 DB walking lunges (35/25s)
*RX+ use 53/35
Fitness & Performance
A) E2MOM x 5 sets:
– 4 push press
– 8 incline chest supported DB/KB rows
*Start at weight from last week’s heaviest set of 5s and either stay or build
Fitness
B) 12 min AMRAP:
– 200m row
– 16 single arm DB push press (8/arm)
– 12 DB box step ups (knee height)
Performance
B) 12 min AMRAP:
– 250/200m row
– 16 single arm DB push press (8/arm w/ 35/25)
– 12 DB box step overs (knee height)
*RX+ use 50/35
Fitness
2 rounds of:
4 min AMRAP
– 400m run, in remaining
R2M
4 min AMRAP
– 24 single unders
– 8 wallballs
– 4 DB man makers
R2M
4 min AMRAP
– 500/400m row in remaining time
R2M
4 min AMRAP
– 16 walking lunges
– 8 alternating DB snatch
– 4 lemon squeezes
R2M
Performance
2 rounds of:
4 min AMRAP
– 400m run, in remaining
R2M
4 min AMRAP
– 16 double unders
– 8 wallballs (20/14)
– 4 DB man makers (35/25s)
R2M
4 min AMRAP
– 500/400m row in remaining time
R2M
4 min AMRAP
– 16 walking lunges
– 8 alternating DB snatch
– 4 lemon squeezes
R2M
Fitness
A) E2.5M x 5 sets:
– 6-10 bench press (heavier than 7/10)
– 8-10 supinated ring rows
B) EMOM x 10-20 minutes:
– 5 DB thrusters
– 4 pull-ups
– 3 burpees
Performance
A) E2.5M x 5 sets:
– 1 RIR bench press @ 75-80%
– 8-10 supinated ring rows
B) EMOM x 10-20 minutes:
– 3 thrusters (tough but UB for the long haul)
– 4 pull-ups
– 5 burpees over the barbell
*If needed, scale to 2-3-4 or skip a round to at least complete 10 rounds.
Fitness
A) EMOM x 5 sets
1: 6-8 seated BB overhead presses
2: 12-16 sandbag hip extensions
3: 4-6 DB batwing rows (4 sec pause)
B) 5 rounds for time:
– 12/9 cal row
– 6 DB hang squat cleans
– 10 NPU
R60S
Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 60-75%
+
E2MOM x 5 sets:
– 80-90+%
B) 5 rounds for time:
– 15/12 cal row
– 5 hang squat cleans
– 10 burpees over the barbell
R60S
Fitness
2 rounds:
5 min AMRAP:
– 400m row, in remaining time:
R2.5M
5 min AMRAP:
– 400m run, in remaining time:
R2.5M
5 min AMRAP:
– 16 single unders
– 8 goblet squats (DB or KB)
– 4 strict pull-ups
R2.5M
Performance
2 rounds:
5 min AMRAP:
– 500/400m row, in remaining time:
R2.5M
5 min AMRAP:
– 400m run, in remaining time:
R2.5M
5 min AMRAP:
– 16 double unders
– 8 goblet squats (DB or KB)
– 4 strict pull-ups
R2.5M