Fitness
E5M x 5-8 sets:
– 300m run (scale with 200m)
– 5 DB up/down devil press
– 10 goblet / prisoner reverse lunges
– 6-8 strict pull-ups
– 20 single unders
Performance
E5M x 5-8 sets:
– 300m run
– 5 DB devil press (35/25s)
– 10 DB reverse lunges
– 10 pull-ups
– 25 double unders
Fitness
A) E2M x 8 sets
Odd sets:
– 8 double KB heel elevated front squats
– 12-16 alternating hanging knee raises
Even sets:
– 8-12 BB inverted row
– 12-16 L-seated DB overhead piston press
B) E3M x 4-8 sets
– 12/9 cal row
– 6 DB hang power clean + push press
– 6 box step-ups
Scale up with more row calories and/or adding DB to step-ups.
Performance
A) E2M x 8 sets:
– 1 power clean + push or split jerk
B) E3M x 4-8 sets
– 15/12 cal row
– 5 tng power clean + push jerk (115/75, 95/65, 75/55)
– 7 box jump overs (24/20”)
RX+ add in 3 bar MUs to the end of each set
Fitness
A) E4M x 4 sets:
– 8-12 close grip bench press
– 4-8 strict supinated pull-ups
– 10-15 banded face pulls
B) Every 2 minutes x 8-12 sets (16-24 minutes)
Odd: 200m run (scale to top of hill)
Even:
– 12 SA DB hang power cleans (3/3/3/3)
– 4-8 dips
– 4 burpees
Performance
A) E4M x 4 sets:
– 1-2 RIR close grip bench press @ 65-70%
– 4-8 weighted or strict supinated pull-ups
– 10-15 banded face pulls
B) Every 2 minutes x 8-12 sets (16-24 minutes)
Odd: 200m run
Even:
– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)
– 6-12 dips
– 6 burpees over DB
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/side half kneeling BB landmine presses
Even sets:
– 12-16 alternating KB gorilla rows
– 8-12 KB Romanian deadlifts
*Heavier than last week
B) EMOM x 10-20 sets
– 4 alt. DB snatch
– 4 goblet squats
– 3 hanging knee raises
– 3 push-ups
Performance
A) E2M x 8 sets:
Sets 1-4: 1 hang snatch + 1 snatch
Sets 5-8: 1 snatch
B) EMOM x 10-20 sets
– 1 power snatch @ 70-75% of A
– 2 overhead squats
– 3 toes to bar
– 4 push-ups
*Scale OHS with front squats
Fitness
E12M…
Station 1:
– 800m row
– 40 DB/BB push press
– 30 box step overs
Station 2:
– 800m run
– 40 RKB swings
– 25 wallballs
Station 3
– 800m row or 800m run or 1600m bike
– 100 single unders
– 20 burpees
Performance
E12M…
Station 1:
– 1000/800m row
– 50 shoulder to overhead (95/65, 75/55)
– 30 box jump overs
Station 2:
– 800m run
– 50 RKB swings (53/35)
– 30 wallballs (20/14)
Station 3
– 1000/800m row or 800m run or 2000/1600m bike
– 100 double unders
– 30 burpees over the barbell
Fitness
“Daniel Light”
For time:
– 30 strict pull-ups in unbroken sets of 5
– 400m run
– 21 DB thrusters
– 600m run
– 21 DB thrusters
– 400m run
– 30 strict pull-ups in unbroken sets of 5
Performance
“Daniel”
For time:
– 50 pull-ups
– 400m run
– 21 thrusters (95/65)
– 800m run
– 21 thrusters
– 400m run
– 50 pull-ups
Gym Closed – Happy Thanksgiving!
Fitness
E6M x 5-7 sets:
– 500/400m row
– 6 hang squat cleans (115/75, 95/65)
– 9 dips
– 12 box jump overs (24/20”)
– 30 double unders
Performance
E6M x 5-7 sets:
– 500/400m row
– 6 hang squat cleans (115/75, 95/65)
– 9 dips
– 12 box jump overs (24/20”)
– 30 double unders
RX+ use 135/95