Fitness
E3M x 12-16 sets (6-8 sets each)
Station 1:
– 16/12 or 12/9 cal row
– 4 up/down DB devil presses
– 12 box step-ups
Station 2:
– 200m run
– 24 single unders
– 8-12 lemon squeezes
Performance
E3M x 12-16 sets (6-8 sets each)
Station 1:
– 20/16 cal row
– 4 DB devil presses (35/25s)
– 12 box step-ups (20/16”)
Station 2:
– 200m run
– 24 double unders
– 12 lemon squeezes
Fitness & Performance
A) E4M x 4 sets:
– 8-12 1 & ¼ DB bench press (w/ pause on ¼)
– 8-12/side SA half kneeling banded high row
– 8-12 BB good mornings
Fitness
B) E5M x 4-5 sets:
– 400m run
– 15 RKB swings
– 10 dips
– 10 air squats
Performance
B) E5M x 4-5 sets:
– 400m run
– 20 RKB swings (53/35)
– 10 ring dips
– 15 air squats
Fitness
A) E2.5M x 8 sets
Odd:
– 8-12/side 1&¼ SA incline bench press
Even:
– 8-12 supinated bent over BB rows / pause
– 8-12 banded Spanish squats
B) E90S x 10-15 sets:
– 20 single unders
– 5 double DB hang power snatches
– 4 hanging knee raises
– 3 up/downs
*Scale to 15-4-3-2 if needed.
Performance
A) E2.5M x 8 sets:
Sets 1-2: 1 high hang + 1 hang + 1 low hang snatch
Sets 3-4: 1 hang snatch + 1 low hang snatch + 1 snatch
Sets 5-6: 1 low hang snatch + 1 snatch
Sets 7-8: 1 snatch
*Receive in full squat if able
B) E90S x 10-15 sets:
– 20 double unders
– 5 hang power snatches (95/65, 75/55, 65/45)
– 4 toes to bar
– 3 burpees over the barbell
Fitness
A) E3M x 5 sets:
– 4 BB or double KB front squats @ 3111 tempo
– 8-12/side SA split stance banded presses
– 8-12 tough ring rows w/ pause
B) For time:
– 1000m row
– 50 medball squats (20/14) in unbroken sets of 10
– 30 strict pull-ups in unbroken sets of 5
B) For time:
– 1000m row
– 50 medball squats (20/14) in unbroken sets of 10
– 30 strict pull-ups in unbroken sets of 5
Performance
A) E3M x 5 sets:
– 4 fronts squats @ 3111 tempo
*Build to a tough set but stay on tempo!
*Heavier than last week’s 5s
B) Jackie
For time:
– 1000m row
– 50 BB thrusters (45/35)
– 30 pull-ups
*This is a tester so leave it all out on the floor!
Fitness & Performance
C) 3 sets:
– 20 sec/side side or Copenhagen plank
– 10 reverse snow angels (2.5s/hand or unweighted)
Fitness
A) E3M x 6 sets:
– 3 deadlifts (building)
After odd sets…
– 8-12 dips (box/bench/dip bar/rings)
After even sets…
– 8-12/side SA half kneeling band row and reach
Performance
A) E3M x 6 sets:
Set 1: 3 deadlifts (building set)
Sets 2-6: 3 deadlifts (75-85% @ 1-2 RIR)
*~5% heavier than last time
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 10-20 DB/EZ bar skull crushers
– 10/side supine banded hip flexion
– 10 BB drag curls
OR
Conditioning Option
20 min AMRAP:
– 250/200m row
– 9 double KB deadlifts (53/35)
– 12/9 push-ups
– 21 double/single unders
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side DB SL kickstand Romanian deadlifts
*Control on the way down, full extension at top
Even sets:
– 8-12/side SA half kneeling landmine presses
– 8-12 L-seated band rows
B) 3 rounds for time:
– 400m run
– 12-10-8
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang power clean + 1 power clean + 1 push jerk
Sets 5-8: 1 power clean + 1 push jerk
B) 3 rounds for time:
– 400m run
– 15-12-9
*RX+ complete with (135/95)
Fitness
E3M x 12-16 sets (6-8 sets each)
Station 1:
– 250/200m row
– 12 alt. DB hang power snatch
– 8 prisoner reverse lunges
Station 2:
– 200m run
– 24 single unders
– 8 hanging knee raises / lemon squeezes
Performance
E3M x 12-16 sets (6-8 sets each)
Station 1:
– 250/200m row
– 12 alt. DB hang power snatch (50/35)
– 8 DB goblet hold reverse lunges
Station 2:
– 200m run
– 24 double unders
– 8 toes to bar
Fitness & Performance
A) E4M x 4 sets:
– 8-12 1 & ¼ DB bench press (w/ pause on ¼)
– 8-12/side SA half kneeling banded high row
– 8-12 BB good mornings
Fitness
Station 1: 12/9 cal row + 5-10 dips
Station 2: 12/9 cal row + 9-12 RKB swings + 3 up/downs
Performance
B) E2M x 8-12 sets (4-6 each)
Station 1: 15/12 cal row + 5-10 ring dips
Station 2: 15/12 cal row + 12 RKB swings (53/35) + 3 burpees to target
RX+ use 70/44
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