Fitness
A) EMOM x 5 sets
1: 8-12 L-seated DB press
2: 8-12 bent over BB rows
3: 8-12 weighted lunges
Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 65-85%
+
E2MOM x 5 sets:
– 1 clean & jerk @ 88, 93, 98, 101+%
Fitness & Performance
B) 3 sets for quality:
– 1 lap farmers carry (heavy)
– 1 length face pull sled drag
– 20-30 alternating leg lift overs
– 10-15 DB skullcrushers
Fitness & Performance
A) E4M x 4 sets:
– 8-12 close grip bench press @ 50-60% 1RM BP
– 4-12/side single arm ring row w/ reach
– 8-12 DB floor press (pause 1 count on floor)
Fitness
B) E4M x 4 sets:
– 200m run
– 12 RKB swings
– 10 goblet hold reverse lunges
– 8 strict pull-ups
R60S
Performance
B) E4M x 4 sets:
– 200m run
– 15 RKB swings (53/35)
– 12 DB overhead walking lunges, 6/side (35/25)
– 9 pull-ups
R60S
Fitness
AMRAP in 15 min at 70-80% pace:
– 500/400 m row
– 75 single unders
– 12 BB/DB push press
R5M then,
AMRAP in 15 min at 70-80% pace:
– 400 m run
– 20 push-ups
– 20 wallballs
Performance
AMRAP in 15 min at 70-80% pace:
– 500/400m row
– 50 double unders
– 10 strict handstand push-ups
R5M then,
AMRAP in 15 min at 70-80% pace:
– 400m run
– 30/24 push-ups
– 20 wallballs (20/14)
Fitness & Performance
A) E4M x 4 sets:
– 8-12 Romanian deadlifts @ 60% 1RM DL
– 8-12/side bent over KB rows
– 8-12 DB floor press (pause 1 count on floor)
Fitness
B) E3M x 4-6 sets:
– 12/9 or 10/7 cal row
– 10 alternating DB snatch
– 8 kip to knee tuck
*scale with 10 abmat sit-ups
Performance
B) E3M x 4-6 sets:
– 12/9 cal row
– 10 alternating DB snatch
– 8 toes to bar
RX+ scale up to 15/12-12-9 reps
Fitness
A) E3M x 4 sets:
– 10-15 heel elevated double KB front squats (tough)
– 10-15 supinated pull-ups
B) 4 rounds for time:
– 400m run
– 10 DB push press
Performance
A) E3M x 4 sets:
– 1 RIR front squats @ 60% (1 sec pause at top)
– 1 RIR strict supinated pull-ups
B) 4 rounds for time:
– 400m run
– 10 shoulder to overhead (115/75)
Fitness & Performance
A) E4M x 4 sets
– 20 front rack reverse lunges
– 10-15 strict dips
– 10/side bent over row
B) 3 sets for quality:
– 2 laps heavy sandbag hug walk
– 10-15 earthquake bench press
– 16 alternating DB death march steps
– 10-15 L-seated band rows
Fitness
A) EMOM x 5 sets
1: 8-12 DB incline press
2: 8-12 double KB upright rows
3: 8-12 BB or sandbag good mornings (light to moderate weight)
B) 5 rounds for total reps:
– 40 seconds max calorie row
– R20S
– 40 seconds max wallballs
– R20S
– 40 seconds max burpees over the bar
– R80S
Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 60-80%
+
E2MOM x 5 sets:
– 1 clean & jerk @ 85, 87.5, 90, 92.5, 95%
B) 5 rounds for total reps:
– 40 seconds max calorie row
– R20S
– 40 seconds max wallballs (20/14)
– R20S
– 40 seconds max burpees over the bar
– R80S
*RX+ try and stay UB on wallballs.
Fitness
A) E4M x 3 sets:
– 10-15 hip elevated DB floor press
– 10-15 DB lat pull-overs
– 10-15 banded face pulls
B) EMOM x 20-25 minutes
– 5 double KB deadlifts
– 4 strict pull-ups
– 3 push-ups
Performance
A) E4M x 3 sets:
– 2 RIR bench press @ 60%
– 10-15 DB lat pull-overs
– 10-15 banded face pulls
B) EMOM x 20-25 minutes
– 1 deadlift @ 65%
– 3 strict pull-ups
– 5 push-ups
RX+ substitute push-ups with 3 strict HSPUs.