Fitness

A) E2.5M x 5 sets:

– 8-10 double KB deadlifts (tough)

– 8-10 DB Tate presses

 

B) For time:

– 600m run

– 30 wallballs

– 30 RKB swings

– 400m run

– 20 wallballs

– 20 RKB swings

– 200m run

– 10 wallballs

– 10 RKB swings

 

Performance

A) E2.5M x 5 sets:

– 6 deadlifts @ 70%

 

B) For time:

– 800m run

– 40 wallballs (20/14)

– 40 RKB swings (53/35)

– 600m run

– 30 wallballs

– 30 RKB swings

– 400m run

– 20 wallballs

– 20 RKB swings

Fitness

A) E30S x 4 sets each

1: 8 strict BB presses (heavier than last week)

2: 8 tall kneeling band pull-down

3: 16 sandbag weighted glute bridges

4: 20 sec floor FLR

 

Performance

A) E30S x 16 sets:

– 1 power snatch @ 60-80%

 

Fitness & Performance

B) 3 sets for quality:

– 8/side DB box step downs (knee height)

– Defranco DB shoulder shocker 2.0

  • 7 iso-lateral raise
  • 7 Cuban press
  • 7 eccentric lateral raise

 

C) Strength Option – 3 sets for quality:

– 30 sec AMRAP tricep banded push down

– 30 sec AMRAP BB curls

 

Conditioning Option:

– 30/30 x 10 sets bike or row

Fitness

A) E2.5M x 5 sets:

– 8-16 bench press

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-15 minutes:

– 3 DB squat clean to thruster

– 6 DB box step ups (3/side)

– 9 sit-ups

 

Performance

A) E2.5M x 5 sets:

– 2 RIR bench press @ 70%

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-15 minutes:

– 1 squat clean to thruster

– 3 box jumps + step down (24/20”)

– 5 toes to bar

*Pick a weight on the thruster that is heavy without compromising form. 

 

Fitness & Performance

8 min AMRAP

– 12/9 cal row

– 9 RKB swings

– 6 strict pull-ups

R4M

8 min AMRAP

– 800m run, then in remaining time

  • 8 alternating DB snatches (50/35)
  • 8 ring dips

R4M 

8 min AMRAP

– 12/9 cal row

– 9 lemon squeezes

– 6 burpees

 

Fitness

A) E2.5M x 5 sets:

– 2 RIR bench press @ 70%

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-12 minutes:

– 3 DB squat clean to thruster

– 6 DB box step ups (3/side)

– 9 sit-ups

 

Performance

A) E2.5M x 5 sets:

– 2 RIR bench press @ 70%

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-12 minutes:

– 1 squat clean to thruster

– 3 box jumps + step down (24/20”)

– 5 toes to bar

*Pick a weight on the thruster that is heavy without compromising form.

Fitness

A) E2.5M x 5 sets:

– 8 heel elevated double KB front squats

– 8-12 DB floor press

 

B) 10 rounds for time:

– 3 DB devil presses

– 7 wallballs

– 42 single unders

 

Performance

A) E2.5M x 5 sets:

– 6 back squats @ 70%

– 8-12 banded push-ups

 

B) 10 rounds for time:

– 3 DB devil presses (35/25s)

– 7 wallballs

– 21 double unders

Fitness

A) E90S x 4 sets each

1: 8 seated Arnold press + 8/side single leg hip extensions

2: 8 DB renegade rows + 16 DB Russian twists (single)

 

B) 5 rounds for time:

– 200m run

– 9 DB deadlifts

– 7 DB hang power cleans

– 5 DB shoulder to overhead

R60S

*Pick a weight that is challenging but unbroken and fluid. 

 

Performance

A) E90S x 8 sets:

– 1 halting clean deadlift (knee) + 1 clean + 1 jerk @ 60-80+%

 

B) 5 rounds for time:

– 200m run

– 7 deadlifts

– 5 hang power cleans

– 3 shoulder to overhead

R60S

*Pick a weight that is challenging but unbroken and fluid. 

Fitness

A) E4M x 4 sets:

– 8 deadlifts (heavier than last week)

– 8-12 DB Tate presses

– 8-12 ring rows

 

Performance

A) E4M x 4 sets:

– 8 deadlifts @ 65%

– 8-12 DB Tate presses

– 8-12 ring pull-ups 

 

Fitness & Performance

B) 3 sets for quality:

– 4 atlas stone stone to shoulder (2/side) + 8 squats w/ stone

– seated hand over hand vertical sled pull

– 1 lap KB contralateral carry (1 length/arm)

– 8-12 supine slide hamstring curls