Fitness & Performance
3-5 sets total…
Station 1
3 min:
– 200m run
– Amrap in remaining time…
R90S
Station 2
3 min:
– 250/200m row
– Amrap in remaining time…
R90S
Fitness & Performance
A) E4MOM x 4 sets
– 8 strict overhead press
– 16-20 alternating KB gorilla rows
– 8/s shoulder external rotations
Fitness
B) E60S x 12-20 sets:
– 5 DB push press
– 4 hanging knee raises
– 2-3 burpees
Performance
B) E60S x 12-20 sets:
– 5 shoulder to overhead (tough weight, touch and go)
– 4 toes to bar
– 3 burpees to target
RX+ sub 2 bMU for T2B
Fitness
A) E2MOM x 8 sets…
Odd sets:
– 8/s DB/KB split squats (regular or rear foot elevated)
– 10-15 DB floor press w/ pause
Even sets:
– 5-10 L-seated ring pull-ups (w/ or w/o leg assist)
– 8/s half kneeling banded chops (overhand, low to high)
B) E2M x 8-12 sets…
Odd: 12/9 cal row + 5 DB hang squat clean to thruster
Even: 12/9 cal row + 3, 4 or 5 burpees
*Sub a 10/7 cal row if needed
Performance
A) E2M x 8 sets…
Sets 1-4: 1 high hang clean + 1 hang clean + 1 clean
Sets 5-8: 1 hang clean + 1 clean
B) E2M x 8-12 sets…
Odd: 15/12 cal row + 5 squat clean to thruster (95/65)
Even: 15/12 cal row + 5 burpees over the barbell
RX+ perform with 115/75
Fitness
A) E3M x 5 sets:
– 6 front squats
– 10/s seated Filly press (heavier KB than DB)
– 12 ring rows
*Sub BB front squats with 8-10 double KB front squats
Performance
A) E3M x 5 sets:
– 6 front squats @ 70-75% or 3 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10 DB Romanian deadlifts
– 10-20 band/cable tricep push-downs
– 10 ring face curls
– 20 L seated leg lift-overs
OR
Conditioning Option
5 rounds for time:
– 250/200m row or ski / 200m run / 500/400m bike
– wallballs
– SA DB hang power cleans
Fitness: 12 reps of each
Performance: 16 reps of each at 20/14 and 50/35
Fitness & Performance
A) E4M x 4 sets:
– 8 bench press @ 65-70% or 3-4 RIR
– 10/s half kneeling banded lat pull-downs
– 8 ring face pulls
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 6 alt. DB snatch
– 3-6 dips
– 9 air squats
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 6 alt. DB snatch (50/35)
– 3-6 ring dips
– 9 air squats
*RX+ perform 1-3 bar MUs, place them after squats
Fitness
A) E3M x 6 sets:
– 4 deadlifts
After odd – 20 alternating tall kneeling DB press
After even – 10/s bent over DB row
B) E5M x 3-5 sets:
– 400m row
– 16 DB/KB reverse lunges
– 8-12 strict pull-ups
Performance
A) E3M x 6 sets:
– 4 deadlifts @ 80-85% or 2 RIR
B) E5M x 3-5 sets:
– 500/400m row
– 16 DB/KB reverse lunges
– 8-12 strict or 12 kipping pull-ups
Fitness
A) E2M x 8 sets
Odd:
– 16 alternating low handle landmine lateral squats
– 8-12 tough push-ups (elevated, deficit, weighted)
Even:
– 10/s half kneeling banded SA lat pull-down
– 10 supine medball hamstring curls
B) 4 rounds for time:
– 400m run
– 12-9-6-3 DB hang power clean + push press
Performance
A) E2M x 8 sets
Sets 1: 1 power clean + 1 split jerk
*Build to a heavy single
B) 4 rounds for time:
– 400m run
– 12-9-6-3 power clean + push jerk (135/95, 115,75, 95/65)
Fitness
A) E2M x 8 sets
Odd:
– 20 alternating top down DB incline presses
– 8 chest supported Cuban presses
Even:
– 8/s front foot elevated split squats
– 10 bent over BB rows
Performance
A) E2M x 8 sets
– power snatch
*Build to a heavy but sharp single
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length seated vertical sled pull
– 10-15 DB floor press w/ pause
– 10 pause goblet squats (heavy)
– 5/s banded pallof press @ 5050 tempo
OR
Conditioning Option
10 rounds for time:
– 10 cal row
– 10/7 push-ups
– 10 reverse lunges
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