Fitness & Performance
A) E4M x 4 sets:
– 6-10 close grip bench press @ 60-65% 1RM BP
– 6-10 DB lat pull-overs
– 16-24 sandbag weighted hip extensions
Fitness
B) E3MOM x 4-6 sets:
– 250/200m row
– 12 RKB swings
– 9 wallballs
– 6 push-ups
Performance
B) E3MOM x 4-6 sets:
– 250/200m row
– 12 RKB swings (70/44)
– 12 wallballs (20/14)
– 12 push-ups
Fitness
A) E4M x 4 sets:
– 16 goblet squats@ 1010 tempo
– 6-12 strict supinated pull-ups
– 6-12 seated Arnold presses
*Goblet squats should be heavier than last week.
Performance
A) E4M x 4 sets:
– 8 front squats @ 64-68%
– 6-12 ring pull-ups
– 6-12 seated Arnold presses
Fitness & Performance
B) E6M x 3-4 sets @ 95-100% pace:
– heavy sled drag down and back (wall to wall)
– 3 length sprint (cone to cone to cone)
– 10 burpees AFAP
*Sub 15 sec all out bike for sprints.
Fitness & Performance
A) E4M x 4 sets:
– 6-10 Romanian deadlifts @ 60-65% 1RM DL
– 6-10/side bent over KB row
– 10-20 banded tricep push downs
*RDLs should be slightly heavier than last week
Fitness
B) 5 rounds for time:
– 200m run
– 8 double DB hang power cleans
– 40 single unders
*Goal is to try and get slightly faster each round
Performance
B) 5 rounds for time:
– 200m run
– 6 hang power cleans
– 30 double unders
R60S
*Goal is to try and get slightly faster each round
Fitness
2 total sets:
8 min AMRAP @ 70-80% pace
– 1000/800m row, then in remaining time:
R4M
8 min AMRAP @ 70-80% pace
– 800m run, then in remaining time:
R4M
8 min AMRAP @ 70-80% pace
– 1000/800m row, then in remaining time:
R4M
8 min AMRAP @ 70-80% pace
– 800m run, then in remaining time:
Performance
2 total sets:
8 min AMRAP @ 70-80% pace
– 1000/800m row, then in remaining time:
R4M
8 min AMRAP @ 70-80% pace
– 800m run, then in remaining time:
R4M
8 min AMRAP @ 70-80% pace
– 1000/800m row, then in remaining time:
R4M
8 min AMRAP @ 70-80% pace
– 800m run, then in remaining time:
Fitness
A) E30S x 5 sets each
1: 6 DB split squats R
2: 6 DB split squats L
3: 6 ring rows
4: 20 sec plank hold
B) 10 min AMRAP @ 80-90%
– 60 single unders
– 10 alternating DB snatches
– 10/7 push-ups (elevated if needed)
Performance
A) E30S x 20 sets
– 1 power clean @ 70-75%
*Work on timing and footwork for 20 perfect reps
B) 10 min AMRAP @ 80-90%
– 40 double unders
– 10 alternating DB snatches 50/35
– 10/7 push-ups
Fitness & Performance
C) 1 set with little to no breaks:
– 10 abmat sit-ups
– 10 lemon squeezes
– 20 abmat sit-ups
– 20 medball Russian twists
– 30 abmat sit-ups
– 30 mountain climbers
– 20 abmat sit-ups
– 20 medball Russian twist
– 10 lemon squeezes
– 10 abmat sit-ups
Fitness & Performance
A) E4M x 4 sets:
– 8-12 close grip bench press @ 60-65% 1RM BP
– 6-12 supinated strict pull-ups (perform on rings if able)
– 16-24 sandbag weighted hip extensions
B) 3 sets for quality:
– 20 sandbag hug walking lunges
– 10-15 DB chest flys
– 10-15 incline Y raises w/ pause
– 30 sec medball Russian twists
Fitness & Performance
Aerobic Capacity
10 min AMRAP @ 70-80%
– 200m run
– 10 SA DB hang power clean + push press (5/side @ 50/35)
– 8 lemon squeezes
R5M
10 min AMRAP @ 70-80%
– 250/200m row
– 10 sandbag squats
– 6 strict pull-ups
R5M
10 min AMRAP @ 70-80%
– 50 double unders (sub 75 single unders)
– 20 prisoner walking reverse lunges
– 20 sec plank hold
Fitness & Performance
A) E4M x 4 sets:
– 8-12 Romanian deadlifts @ 60-65% 1RM DL
– 8-12 ring rows w/ pause (as horizontal as possible)
– 8-12 seated overhead DB tricep extension
B) E4M x 4-6 sets @ 95-100% effort
– suicide sprint
– 15 RKB swings (heavy)
– 10 burpees AFAP
*Sub run with 15 sec all out on Assault Bike.