Fitness
A) E4M x 3 sets – deadlift
– 10 deadlifts @ moderate weight (heavier than 8/30)
– 15-30 seconds L-sit or high knee hold
– 10 L seated band rows
B) E3MOM x 4-6 sets
Minute 1: 12/9 or 10/7 cal row
Minute 2: 10-15 wallballs
Minute 3: 20 double unders + 5-10 push ups
Performance
A) E4M x 3 sets – deadlift
Set 1: 10 @ 68-72%
Sets 2&3: 10 @ 64%
B) E3MOM x 4-6 sets:
Minute 1: 12/9 cal row
Minute 2: 15 wallballs (20/14)
Minute 3: 20 double unders + 5-10 ring dips
RX+ row 15/12
Fitness
A) EMOM x 4 sets each
1: 8-12 BB hip extensions @ 20X1 tempo
2: 15-30 sec accumulated hanging high knee hold
3: 16 alternating seated DB press
Performance
A) E90S x 8 sets:
– 3 TnG power clean + jerk
*Work on moving the barbell efficiently rep to rep. Build in weight
Fitness & Performance
B) 3 sets for quality:
– 1 lap / arm suitcase carry
– 1 lap lateral sled drag
– 20-30 banded hamstring curls
C) 3 sets for quality:
– 21 gun salute (DB/BB)
– 12-15 DB tricep kickbacks
Fitness
6 min AMRAP:
– 8 DB push press
– 8 alternating DB box jump step up
R3M
6 min AMRAP:
– 8 reverse sandbag weighted lunges
– 8 NPU burpee + sandbag/medball to shoulder (alternating)
R3M
6 min AMRAP:
– 8 KB swings
– 8 lemon squeezes
R3M
6 min AMRAP:
– 8 alternating DB snatch
– 8 wallballs
Performance
6 min AMRAP:
– 8 DB push press (35/25)
– 8 box jumps w/ step down (24/20”)
R3M
6 min AMRAP:
– 8 reverse sandbag weighted lunges
– 8 NPU burpee + sandbag to shoulder (alternating)
R3M
6 min AMRAP:
– 8 KB swings (53/35)
– 8 lemon squeezes
R3M
6 min AMRAP:
– 8 alternating DB snatch (50/35)
– 8 wallballs (20/14)
Fitness
A) E4M x 4 sets
– 16 alternating piston bench press (top down)
– 8-12 supinated pull-ups
– 8-12 hollow rocks
B) Every 6 minutes x 3-4 sets:
– 500/400m row
– 10 perfect push-ups
– 20 sit-ups
– 30 RKB swings
Performance
A) E4M x 4 sets – bench press
Set 1: 12 @ 68%
Sets 2-4: @ 62%
*After every set perform 8-12 supinated pull-ups
B) Every 6 minutes x 3-4 sets:
– 500/400m row
– 10 strict handstand push-ups or L-seated DB press
– 20 toes to bar
– 30 perfect push-ups
Fitness
A) E4M x 3 sets:
– 12-15/side front foot elevated lunge
– 8/side wide stance diagonal woodchoppers
B) AMRAP in 14 minutes:
– 80 single-unders
– 20 DB push press
– 20 goblet or air squats
Performance
A) E4M x 3 sets – back squats
Set 1: 12 back squats @ 64-68%
Sets 2&3: 12 back squats @ 60%
B) AMRAP in 14 minutes:
– 40 double-unders
– 20 push press (95/65)
– 20 front squats (95/65)
Happy Labor Day!
Fitness
“Hot Shots 19-ish”
6 rounds for time:
– 30 air squats
– 19 RKB swings
– 7 strict pull-ups
– 400m run
*40 minute time cap
Performance
“Hot Shots 19”
6 rounds for time:
– 30 air squats
– 19 power cleans (135/95)
– 7 strict pull-ups
– 400m run
*40 minute time cap
Fitness
A) E4M x 3 sets – deadlift
– 10 deadlifts @ moderate weight
– 10 alternating DB renegade rows
– 20 Russian twist w/ plate
Performance
A) E4M x 3 sets – deadlift
Set 1: 10 @ 64-68%
Sets 2&3: 10 @ 62.5%
Fitness & Performance
B) 3 sets for quality:
– 8-12 BB goodmornings @ 2011 tempo (wide or regular stance)
– 1 lap reverse sled drag power rows
– 12-16 alternating reverse lunge w/ double KB overhead hold (sub step-ups)
– 30-60 low ring or floor front leaning rest (FLR)
Fitness
A) E2MOM x 6 sets (3 each, alternating)
Station 1: 8/side single leg DB weighted hip extensions + 30 second flutter kick
Station 2: 8/side half kneeling single arm DB press + 30 second super plank
B) For time:
– 600m run
– 14 DB hang power cleans
– 14 DB goblet hold box step up
– 400m run
– 12 DB hang power cleans
– 12 DB goblet hold box step up
– 200m run
– 10 DB hang power cleans
– 10 DB goblet hold box step up
Performance
A) E2MOM x 6 sets:
– 5 TnG power clean + jerk
*Work on moving the barbell efficiently rep to rep. Build in weight
B) For time:
– 800m run
– 15 power cleans (115/75)
– 15 box jump overs (24/20”)
– 600m run
– 12 power cleans
– 12 box jump overs
– 400m run
– 9 power cleans
– 9 box jump overs