Fitness
A) E4M x 4 sets:
– 6-10 BB box squats
– 16 L-seated DB overhead piston press
– 16-20 alt. KB gorilla rows
*Same or heavier than last week.
B) E3M x 4-7:
– 12/9 cal row (scale to 10/7)
– 3-5 DB up/down devil press
– 6-10 lemon squeezes
Performance
A) E4M x 4 sets – back squats
Set 1: 10 @ 50%
Set 2: 8 @ 60%
Set 3&4: 8 @ 65%
B) E3M x 4-7:
– 15/12 cal row
– 5 DB devil press (35/25s)
– 10 lemon squeezes
Fitness
E8M x 4-5 sets:
– 200m row
– 6 alt DB power snatch
– 8 hanging knee raise
– 200m run
– 10 goblet hold/prisoner reverse lunges
– 12 push-ups
Performance
E8M x 4-5 sets:
– 250/200m row
– 6 power snatch (95/65, 75/55)
– 9 toes to bar
– 200m run
– 12 front rack reverse lunges
– 15/12 push-ups
Fitness
A) E2MOM x 8 sets (4 each, alternating)
Even:
– 8 double KB heel elevated front squats w/ pause
– 8-12/side half kneeling DB press
Odd:
– 8-12 tough ring rows
– 8-12 supine medball hamstring curls
B) E90S x 10-15 sets
– 20 single unders / lateral hops
– 4 double DB hang power cleans
– 4 wallballs
– 4 box step ups
Performance
A) E2MOM x 8 sets:
– 1 power clean + 1 front squat + 1 hang (squat) clean
B) E90S x 10-15 sets
– 20 double unders
– 3 TnG power cleans @ 65-75% of A
– 6 wallballs (20/14)
– 3 box jump overs (24/20”)
Murph
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition bodyweight movements as needed.
*Wear a 20/14 weight vest if you have one.
½ Murph
– 800m run
– 50 pull-ups
– 100 push-ups
– 150 air squats
– 800m run
*Partition bodyweight movements as needed.
¼ Murph
– 400m run
– 25 pull-ups
– 50 push-ups
– 750 air squats
– 400m run
*Partition bodyweight movements as needed.
Fitness
At 0:00…
– Run 800m (scale to 600m)
– 3 rounds
At 12:00
– 800m row (scale to 600m)
– 3 rounds
At 24:00
– Pick run or row
– 3 rounds
Performance
At 0:00…
– Run 800m
– 3 rounds
At 12:00
– 1000/800m row
– 3 rounds
At 24:00
– Pick run or row
– 3 rounds
Fitness & Performance
A) E4M x 4 sets:
– 8-16 DB bench press w/ pause
– 8-12/side SA half kneeling banded lat pull/downs
– 8/side DB external rotations
B) Strength Option
3-4 sets for quality:
– 8-12/side rear foot elevated split squats
– 8-12 bent over BB rows w/ pause
– 8-12 dips (banded/bodyweight/weighted)
– 8-12/side SA DB preacher curls (bench at hip crease)
OR
Conditioning Option
For time:
– 50 cal row
– 35 RKB swings
– 35 cal row
– 20 RKB swings
– 20 cal row
Fitness
A) E3M x 6 sets
– 10-8-6-4-2-1 deadlifts
After even sets:
– 8-12 DB floor press
After odd sets:
– 8-12 tall kneeling banded lat pull-downs
*Heavier than 5/17
B) 5 rounds for time:
– 200m run
– 8 double KB/DB deadlifts
– 20 single unders
– 4-8 strict pull-ups
R60S
Performance
A) E3M x 6 sets
Deadlift
Set 1: 5 @ 70%
Set 2: 3 @ 80%
Sets 3-6: 1-3 @ 80-92.5%
*Heavier than 5/17
B) 5 rounds for time:
– 200m run
– 10 double KB/DB deadlifts (53/35s)
– 20 double unders
– 5-10 strict pull-ups
R60S
Fitness & Performance
A) E4M x 4 sets:
– 8-16 DB bench press w/ pause
– 8-12/side SA half kneeling banded lat pull/downs
– 8/side DB external rotations
B) Strength Option
3-4 sets for quality:
– 8-12/side rear foot elevated split squats
– 8-12 bent over BB rows w/ pause
– 8-12 dips (banded/bodyweight/weighted)
– 8-12/side SA DB preacher curls (bench at hip crease)
OR
Conditioning Option
For time:
– 50 cal row
– 35 RKB swings
– 35 cal row
– 20 RKB swings
– 20 cal row