Fitness & Performance
A) E3M x 5 sets
– 5 strict press
– 5 DB batwing rows w/ 5 count pause
– 5/side banded half twists to pallof press (small band)
B) Strength Option
3-4 sets for quality:
– 10 BB hip thrusts w/ pause
– 10-20 band/cable tricep push-downs
– 10/side DB bent over row
– 1 lap suitcase chaos carry
OR
Conditioning Option
4 rounds:
– 400m run / 1000/800m bike / 500/400m row
– 20-15-10-5 plate ground to overhead
– 20-15-10-5 abmat sit-ups
Fitness
A) E3M x 5 sets:
– 5 BB front squats
– 10 tall kneeling DB overhead press
– 15/side single arm ring row w/ reach
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 4 dips
– 4-6 reverse lunges
Performance
A) E3M x 5 sets:
– 5 front squats @ 2 RIR
*Heavier than last week
B) EMOM x 10-20 sets:
– 2 touch and go squat cleans (135/95, 115/75, 95/65)
– 4 ring dips
– 6 reverse lunges
RX+ use 115/105
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side SA DB bench press @ 3111 tempo
– 4-8 strict/weighted or 2-4 negative pull-ups
– 8-12 medball hamstring curls
*Negative pull-ups can be scaled to using a BB on rack with feet on floor.
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 10-15push-ups + 5-10 lemon squeezes
Even 12/9 cal row + 5-10 pull-ups + 5 up/downs
*If doing strict pull-ups, complete 5-10 reps
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 15/10 push-ups + 5-10 lemon squeezes
Even 15/12 cal row + 10 pull-ups + 5 burpees
*If doing strict pull-ups, complete 5-10 reps
Fitness
E10M x 3-5 sets:
– 200m row
– 4 up/down DB devil cleans
– 200m run or 400m bike
– 8 DB push press
– 200m row
– 12 DB goblet or air squats (single DB)
– 200m run or 400m bike
– 24 single unders
Performance
E10M x 3-5 sets:
– 250/200m row
– 5 DB devil cleans (35/20s)
– 200m run or 500/400m bike
– 10 DB push press
– 250/200m row
– 15 DB goblet squats (single DB)
– 200m run or 500/400m bike
– 30 double unders
Fitness
A) E3M x 5 sets:
– 5 deadlifts (building)
– 5-10 dips (bench/ring/dip bar)
– 10 tall kneeling banded lat pull-downs
*Deadlifts should be a little heavier than last week.
B) E2M x 8-12 sets:
– 12 RKB swings
– 4 box step-ups
– 8 wallballs
– 4 hanging knee raises
Performance
A) E3M x 5 sets:
– 5 deadlifts @ 2-3 RIR
*Heavier than last week (4/4)
B) E2M x 8-12 sets:
– 15 RKB swings (53/35)
– 5 box jump overs (24/20”)
– 10 wallballs (20/14)
– 5 toes to bar
Fitness
E8M x 4-6 sets:
– 400m row
– 10-15 wallballs
– 10 dips
– 200m row
– 15 RKB swings
– 20 single unders
Performance
E8M x 4-6 sets:
– 500m row
– 20 wallballs (20/14)
– 10 ring dips
– 250m row
– 20 RKB swings (53/35)
– 30 double unders
Fitness
A) E3M x 5 sets:
– 5 BB front squats
– 10 tall kneeling DB overhead press
– 15/side single arm ring row w/ reach
B) E3M x 4-8 sets:
– 12/9 cal row
– 6 DB thrusters
– 4 burpees
Performance
A) E3M x 5 sets:
– 5 front squats @ 2 RIR
*Heavier than last week
B) E3M x 4-8 sets:
– 15/12 cal row
– 7 thrusters (95/65)
– 5 burpees over the barbell
RX+ use 115/75
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side DB bench press @ 3111 tempo
– 4-8 strict/weighted or 2-4 negative pull-ups
– 8-12 medball hamstring curls
*Negative pull-ups can be scaled to using a BB on rack with feet on floor.
Fitness
B) 5 rounds for time:
– 12 alt DB hang power snatch (50/35)
– 8 hanging knee raises
– 24 single unders
– 200m run
R60S
Performance
B) 5 rounds for time:
– 12 alt DB hang power snatch
– 8 toes to bar
– 32 double unders
– 200m run
R60S
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