Fitness
A) E4M x 3 sets:
– 8 BB back or box squats
– 8-12 DB seated Arnold presses
– 4-6/side SA ring row w/ reach
B) EMOM x 10-20 sets
– 3 plate ground to overhead
– 3 hanging knee raises
– 3 up/downs
Scale up with 5-4-3 rep scheme
Performance
A) E4M x 3 sets:
– 8 back squats @ 55-60%
B) EMOM x 10-20 sets
– 3 plate ground to overhead (45/35, 35/25)
– 3 toes to bar
– 3 burpees to plate
RX+ perform 5-4-3 rep scheme
Fitness
A) E3M x 4 sets:
– 8 double KB heel elevated front squats
– 12-16 L-seated DB overhead piston press
– 8-12 BB inverted row
B) E3MOM x 4-8 sets
– 12/9 or 10/7 cal row
– 6 double DB hang power clean
– 9 wallballs
Performance
A) E3M x 4 sets:
– 2.2.2 TnG power clean + push jerk cluster
*R10S after each touch and go triple
B) E3MOM x 4-8 sets
– 15/12 cal row
– 6 hang power clean (115/75, 95/65)
– 12 wallballs (20/14)
RX+ use 135/95
Fitness & Performance
A) E4M x 4 sets:
– 10-15 DB bench press @ 1-2 RIR w/ 3110 tempo
– 10-15 DB lat pull-overs
– 10/side single leg double KB b-stance Romanian deadlifts
*Heavier than 10/21
Fitness
B) E5M x 3-5 sets:
– 400m run
– 12 RKB swings
– 6-9 strict pull-ups
– 6 dips
Scale w/ 300m run
Performance
B) E5M x 3-5 sets:
– 400m run
– 15 RKB swings (53/35)
– 12 pull-ups
– 9 ring dips
RX+ use 70/44 KB
Fitness
EMOM x 5-8 sets
1: 12/9, 10/7 cal row
2: 12 SA DB hang clean + push press (3/3/3/3)
3: 6 hanging knee raises + 18 single unders
4: 6 up/down + box step overs
5: rest
Performance
EMOM x 5-8 sets
1: 15/12, 12/9 cal row
2: 6 ground to overhead (135/95, 115/75, 95/65)
3: 6 toes to bar + 20 double unders
4: 6 burpee + box jump overs (24/20”)
5: rest
Fitness
A) E3M x 6 sets:
– 6-5-4-3-2-1 front squats
After odd sets: 8-12/side half kneeling DB press
After even sets: L-seated banded row
*Front squats heavier than last week. Scale with KBs x 6 reps.)
Performance
A) E3M x 6 sets – front squat
Sets 1-3: 1-2 front squats @ 80-85%
Sets 4-6: 1 front squat @ 85-90%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled push or drag
– 8-12/side single arm DB press
– 1 lap heavy KB suitcase carry
– 8-12 bent over BB rows
OR
Conditioning Option
10 rounds for time:
– 9 cal row
– 7 abmat sit-ups
– 5 DB thrusters (35/25s)
Fitness
A) E3M x 5 sets
– 5-5-4-4-3 deadlifts
– 8-12 DB floor presses (w/ pause)
– 8-12 tall kneeling banded lat pull-downs
*DLs heavier than last week.
B) E5M x 3-5 sets:
– 24 cal row
– 16 RKB swings
– 8 dips
Performance
A) E3M x 5 sets – deadlift
Set 1: 5 @ 60%
Set 2: 5 @ 70%
Set 3: 4 @ 80%
Sets 4-5: 3 @ 85%
B) E5M x 3-5 sets:
– 30/24 cal row
– 20 RKB swings (53/35)
– 10 ring dips
RX+ use 70/44
Fitness
E8M x 4-6 rounds:
– 400m row
– 16 SA DB hang power cleans (5/5/5/5 @ 50/35)
– 12 wallballs
– 12 push-ups
– 8 box step-ups
*Switch the order of movements every round
Performance
E8M x 4-6 rounds:
– 500/400m row
– 20 SA DB hang power cleans (5/5/5/5 @ 50/35)
– 20 wallballs (20/14)
– 15 push-ups
– 10 box jumps w/ step-down
*Switch the order of movements every round
Fitness
A) E2M x 8 sets
Odd:
– 8-12 DB seated Arnold press
– 4-6 double KB batwing rows w/ 4 sec pause
Even:
12-16 alt. landmine lateral squats
B) EMOM x 10-20 sets:
– 4 SA DB power snatches
– 3 hanging knee raise
– 2 burpees
Performance
A) E2M x 8 sets:
– 1 hang power snatch
*Build to a heavy single
B) EMOM x 10-20 sets:
– 3 TnG power snatches (95/65, 75/55, 65/45)
– 3 toes to bar
– 3 burpees over the barbell