Fitness
A) E3MOM x 5 sets
– 8-4-8-4-8 back squats
– 12 alternating banded psoas marches
*8s are lighter than 4s. All 8s should be same weight as with all 4s. Make it tough.
B) E3MOM x 5 sets:
– 15/12 cal row
– 10 DB thrusters
Performance
A) E3M x 4 sets – back squat
Set 1: 1 @ 94-98%
Sets 2-4: 3 @ 88%
*Start on the second set of the Fitness clock.
B) E3MOM x 5 sets:
– 20/15 cal row
– 5 thrusters
*Build each set on thrusters to a heavy UB set of 5.
Fitness
A) E90S x 4 sets each
Station 1: 12 DB incline bench press
Station 2: 12 BB glute bridge w/ pause at top
B) E5M x 4 sets:
– 400m run (scale to 300m if needed)
– 6 double DB hang power snatch
– 8 DB front rack reverse lunges
– 10 hanging knee raises/lemon squeezes
Performance
A) E90S x 8 sets:
– 1 halting snatch deadlift @ knee + 1 snatch
*Build from 65-90%.
B) E5M x 4 sets:
– 400m run
– 6 hang power snatch (95/65)
– 8 overhead squats
– 10 toes to bar
Fitness
A) E3M x 4 sets – deadlift
– 6 banded deadlifts @ 3011 tempo (moderate to heavy)
– 8 seated Arnold presses
– 10 L-seated band rows
B) For time:
– 80 single unders
– 20 burpees
– 80 single unders
– 25 wallballs
– 80 single unders
– 30 double KB deadlifts
– 80 single unders
– 25 wallballs
– 80 single unders
– 20 burpees
Performance
A) E3M x 4 sets – deadlift
Set 1: 1 @ 92-96%
Sets 2-4: 3 @ 86%
B) For time:
– 60 double unders
– 30 burpees
– 60 double unders
– 30 wallballs (20/14)
– 60 double unders
– 30 deadlifts @ 50% of part A, set 1.
– 60 double unders
– 30 wallballs
– 60 double unders
– 30 burpees
Fitness
A) E3M x 4 sets:
– 10-8-6-4 bench press
– 8 ring reverse flys
B) 5 rounds for time:
– 200m run
– 14-12-10-8-6 DB hang power cleans
– 30 single unders
Performance
A) E3M x 4 sets – bench press
Set 1: 1 @ 92-96%
Sets 2-4: 3 @ 86%
*After every set perform 8 ring reverse flys
B) 5 rounds for time:
– 200m run
– 12-10-8-6-4 power cleans (135/95)
– 30 double unders
Fitness
For time in teams of three:
– 1200/900m row (in 200/150m splits)
– 90 DB snatches
– 1200m run (in 200m splits)
– 90 strict pull-ups/ring rows
– 1200/900m row (in 200/150m splits)
– 90 wallballs
– 1200m run (in 200m splits)
– 90 burpees
Performance
For time in teams of three:
– 1500/1200m row (in 250/200m splits)
– 120 DB snatches (50/35)
– 1600m run with medball(in 200m splits)
– 120 pull-ups
– 1500/1200m row (in 250/200m splits)
– 120 wallballs (20/14)
– 1600m run with medball (in 200m splits)
– 120 burpees over the rower
Fitness
A) EMOM x 10 min (5 sets each)
Station 1: 8 snatch grip hover Romanian deadlifts
Station 2: 8 DB bench press
B) E3M x 4-7 sets:
– 12/9 or 10/7 cal row
– 8 hanging knee raise
– 4 DB devil presses
PerformanceA) EMOM x 10 sets
– 1 pa
use snatch
*Go by feel. Build to a heavy but sharp single.
B) E3M x 4-7 sets:
– 12/9 cal row
– 8 toes to bar
– 4 DB devil presses (35/25s)
RX+ row 15/12 calories and use 50/35s.
Fitness
A) E3MOM x 4 sets
– 10-8-6-4 back squats
– 12 alternating banded psoas marches
B) 12 min AMRAP:
– 3 strict
– 6 push-ups
– 9 medall squats
Performance
A) E3M x 4 sets – back squat
Set 1: 1 @ 92-96%
Sets 2-4: 3 @ 86%
B) 12 min AMRAP:
– 3 weighted pull-ups 35/25 (sub w/ unweighted pull-ups)
– 6 push-ups on DBs
– 9 goblet squats
Fitness
A) E3M x 4 sets – deadlift
– 5 deadlifts @ 3011 tempo (moderate to heavy)
– 6/side single leg glute bridges w/ pause
– 7 ring reverse flys
Performance
A) E3M x 4 sets – deadlift
Set 1: 1 @ 92%
Sets 2-4: 3 @ 82%
Fitness & Performance
B) 3 sets for quality:
– 1 length sandbag hug walk + 3 squats per line
– 10-15 DB lat pull-overs
– 1 lap waiters carry w/ contralateral KB front rack hold
– max effort diamond push-ups @ 1111 tempo