Fitness
For time with a partner:
– 80 cal row
– 80 DB snatch (50/35)
– 80 wallballs (20/14)
– 600m run (together)
– 80 single arm DB push press
– 80 partner medball toss sit-ups
– 80 cal row
Performance
For time with a partner:
– 100 cal row
– 100 DB snatch (50/35)
– 100 wallballs (20/14)
– 800m run (together)
– 100 single arm DB push press
– 100 lemon squeezes
– 100 cal row
Fitness
A) E2M x 8 sets
Odd:
– 6-8/side SL dKB b-stance Romanian deadlifts
– 8-12 tall kneeling banded lat pull-downs
Even:
– 8-12/side half kneeling landmine press
– 20 sec side plank
Performance
A) E2M x 8 sets:
Sets 1-4: 1 pause clean + 1 clean
Sets 5-6: 1 clean
*Receive cleans in a squat if able.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 dips (weighted, bodyweight, band, bench)
– 12-16 alt. weighted box step-ups
– 4-6 DB batwing rows w/ 8 sec pause
– 1 lap per arm suitcase carry
OR
B) Conditioning Option
For time:
– 30-25-20-15-20-5 cal row
– 18-15-12-9-6-3 plate ground to overhead (45/35, 35/25, 25/15)
– 6 up/down to plate
Gym Closed
Fitness
A) E3M x 6 sets
Odd: 8/side BB or DB/KB split squats
Even:
B) 5 rounds for time:
– 200m row
– 8 dKB/DB front rack or prisoner reverse lunges
– 6 strict pull-ups
R60S
Performance
A) E3M x 6 sets:
– 10-8-6-10-8-6 back squats
B) 5 rounds for time:
– 250/200m row
– 8 dKB/DB front rack reverse lunges (35/25s)
– 8 pull-ups
R60S
RX+ use 53/35s and perform CTB pull-ups or 4 bMUs.
Fitness
E8M x 4-5 sets:
– 400m run
– 8 SA DB power clean + push press
– 10 hanging knee raise
– 12 wallballs
– 24 single unders
*Scale the run to 300m if needed
Performance
E8M x 4-5 sets:
– 400m run
– 8 power clean + push jerk (115/75, 95/65, 75/55)
– 12 toes to bar
– 16 wallballs (20/14)
– 24 double unders
A) E3M x 6 sets:
– 8-6-4-6-4-2 deadlifts
*The second wave should be heavier than the first.
*All waves should be heavier than last week.
After odd sets: 8-12/side bent over DB rows
After even sets: 8-12 DB lateral raises
B) For time:
– 30 cal row
– 30 RKB swings
– 30 burpees
– 400m run
– 30 burpees
– 30 RKB swings
– 30 cal row
Performance
A) E3M x 6 sets:
– 8-6-4-6-4-2 deadlifts
*Last set should be 85+%
B) For time:
– 40/30 cal row
– 40 RKB swings (53/35)
– 30 burpees
– 400m run
– 30 burpees
– 40 RKB swings
– 40/30 cal row
RX+ use 70/44
Fitness
“Get A Grip”
100 sets for time of the following complex with a partner:
– 3 RKB swings
– 2 goblet squats
– 1 push press R
– 1 push press L
*The partner who hands off the kettlebell must immediately run 300 meters before he or she may receive it back from his or her partner.
Performance
“Get A Grip”
100 sets for time of the following complex with a partner:
– 1 deadlift (95/65)
– 1 hang squat clean
– 1 front squat
– 1 shoulder to overhead
*The partner who hands off the barbell must immediately run 400 meters before he or she may receive it back from his or her partner.
Fitness
A) E2M x 6 sets:
– 4 push press
After odd sets: 12-16 DB walking lunges
After even sets: 8-12 bent over reverse flys
Performance
A) E2M x 6 sets:
– 4 push press
*Heavier than last week.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 BB Romanian deadlifts
– 8-16 tough push-ups (elevated, weighted, ring, etc…)
– 8-12 banded Spanish squats
– 6-12 supinated pull-ups (weighted if able)
OR
Conditioning Option
5 rounds for time:
– 200m run / 250m row / 175m ski / 500m AB
– 5 pull-ups
– 10 push-ups
– 15 air squats
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