Fitness
A) E2M x 8 sets
Odd:
– 6-8/side SL dKB b-stance Romanian deadlifts
– 8-12/side half kneeling banded lat rows
Even:
– 12-16 DB floor press w/ pause
– 16-20 seated up and overs
B) EMOM x 10-20 sets
– 4 SA alt. DB power cleans
– 4 dips
– 4 wallballs
Performance
A) E2M x 8 sets:
– 1 power clean + 1 hang clean
*Receive hang clean in a squat if able.
B) EMOM x 10-20 sets
– 3 TnG power cleans (155/105, 135/95, 115/75, 95/65, 75/55)
– 3-4 ring dips
– 5 wallballs (20/14)
Fitness
30 min AMRAP
– 400m run
– 7 DB thrusters
– 5 strict pull-ups
– 3 up/down to box step-ups
– 400m row
– 14 single unders
– 10 RKB swings
– 6 lemon squeezes
Performance
30 min AMRAP
– 400m run
– 9 DB thrusters (35/25s)
– 6 pull-ups
– 3 up/down to box jumps (20/16”)
– 500/400m row
– 18 double unders
– 12 RKB swings (53/35)
– 6 lemon squeezes
Fitness & Performance
A) E2M x 10 sets:
– 1-3 bench press @ 80-90%
After odd sets:
– 6-10 tall kneeling banded lat pull-downs (black/green)
After even sets:
– 6-10 band pull aparts (red/orange)
Fitness
B) For time:
18-12-6-12-18 reps for time:
– cal row
– alternating DB snatch (50/35)
– push-ups
Performance
B) For time:
20-16-12-16-20 reps for time:
– cal row
– alternating DB snatch (50/35)
– push-ups
Fitness
A) E2M x 10 sets (5 each, alternating)
Station 1:
– 6/side front foot elevated split squats
– 8/side side plank band rows R
Station 2:
– 6-10 L-seated DB press
– 8/side side plank band rows L
B) E4M x 4-6 sets:
– 400m run
– 9 goblet squats
– 6 hanging knee raises
*Scale w/ 300m run
Performance
A) E2M x 10 sets – front squat
Set 1-4: 2-3 @ 75-85%
Sets 5-10: 1 @ @ 90-95%
B) E4M x 4-6 sets:
– 400m run
– 3 front squats
– 6 toes to bar
*Score is amount of weight x reps x sets
*BB comes from floor
*RX+ sub 3 bMUs
Fitness
“The Little Gizmo”
4 rounds for time:
– 400m run
– 9 double KB power clean + push press
– 40 single unders
– 9 up/downs + 9 strict pull-ups/ring rows
Performance
“The Gizmo”
4 rounds for time:
– 400m run
– 9 power clean & jerks (135/95, 115/75, 95/65, 75/55)
– 40 double unders
– 9 burpee pull-ups
Fitness
A) E3M x 6 sets:
– 7-5-3-7-5-3 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
Performance
A) E3M x 6 sets:
– 7-5-3-7-5-3 deadlifts
*The second wave should be heavier than the first.
*Both waves should be heavier than last week.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side split squat (floor or RFE)
– 8-12/side half kneeling landmine press
– 12-16 L-seated band rows
– 8-12 bent over reverse flys
OR
Conditioning Option
For time:
– 800-600-400-200m run or 1000/800-750/600-500/400-250/200m row
– 32-24-16-8
Fitness
A) E2.5M x 6 sets:
– 5 push press
After odd sets: 12-16 DB walking lunges
After even sets: 8-12 bent over reverse flys
B) 4 rounds for time:
– 400 m row
– 12 DB push press
– 12 DB reverse lunges
Performance
A) E2.5M x 6 sets:
– 5 push press
B) 4 rounds for time:
– 500/400 m row
– 20-15-10-5 shoulder to overhead (115/75, 95/65, 75/55)
Fitness & Performance
C) 3 sets:
– 10 reverse snow angels
– 10 deadbugs
– 20 sec/side side plank
Fitness
30 min AMRAP
– 400m row
– 10 wallballs
– 8 dDB hang power cleans
– 6 up/downs
– 400m run
– 10 alt DB snatch
– 18 single unders
– 6 hanging knee raises
Performance
30 min AMRAP
– 500/400m row
– 12 wallballs (20/14)
– 9 hang power cleans (95/65, 75/55)
– 6 up/downs
– 400m run
– 12 alt DB snatch (50/35)
– 18 double unders
– 6 toes to bar
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