Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating front rack BB/KBs reverse lunges

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side wide stance banded twists

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 BB good mornings 

– 12-16 double DB tricep rollback extensions

– 12-16 alt. double KB gorilla rows

– 12-16 hanging knee raises (weighted if able)

OR

Conditioning Option

4 rounds for time:

– 800-600-400-200m run

– 200-400-600-800m row

Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 /side half kneeling landmine presses

Even: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downs

B) 12 min AMRAP

– 9 cal row

– 7 air squats

– 5 DB push press

– 3 burpees

Performance

A) E2M x 8 sets

Sets 1-2: 3 split jerks

Sets 3-4: 2 split jerks

Sets 5-8: 1 split jerk

*Go by feel and technique. Slightly heavier than last week.

B) 12 min AMRAP:

– 12/9 cal row

– 9 air squats

– 6 shoulder to overhead (115/75, 95/65, 75/55)

– 3 burpees over the barbell

Fitness

E5M x 4 sets (2 each, alternating)

Station 1:

– 400m row

– 10 pull-ups

– 10 box step-ups

Station 2:

– 400m run

– 10 alt. DB snatch

– 30 single unders

+

R5M

+ 

2 rounds for time:

– 400m row

– 10 pull-ups

– 10 box step-ups

– 400m run

– 10 alt. DB snatch

– 30 single unders

Performance

E5M x 4 sets (2 each, alternating)

Station 1:

– 500/400m row

– 12 pull-ups

– 12 box jump overs (24/20”)

Station 2:

– 400m run

– 12 alt. DB snatch (50/35)

– 36 double unders

+

R5M

+ 

2 rounds for time:

– 500/400m row

– 12 pull-ups

– 12 box jump overs

– 400m run

– 12 alt. DB snatch

– 36 double unders

Fitness

A) E2M x 8 sets – back squat

– 5 box squats w/ pause

After odd sets: 

– 8-12 DB floor press

After even sets: 

– 8-12 double DB/KB bent over row

B) 3 rounds for time:

– 500/400m row

– 24-18-12 alt goblet hold reverse lunges

– 20-15-10 push-ups (elevated if needed)

Performance

A) E2M x 8 sets 

– 4 back squat

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4-8 @ 75-80%

B) 3 rounds for time:

– 500/400m row

– 20-16-12 alt BB front rack reverse lunges (115/75, 95/65, 75/55)

– 20/16-16/12-12/9 push-ups

RX+ use 135/95 and/or deficit push-ups

Fitness

A) E2M x 8 sets:

– 6 deadlifts

After Odd sets…

– 8-12 L-seated DB press

After even sets…

– 8-12 alt DB renegade rows

B) EMOM x 10-20 sets

– 6 KB swings 

– 3 hanging knee raises

– 3 up/downs

Performance

A) E2M x 8 sets:

– 4 deadlifts

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4-8 @ 75-80%

B) EMOM x 10-20 sets

– 6 KB swings (53/35)

– 3 toes to bar

– 3 burpees to target

RX+ use 70/44 and/or 5-5-5 rep scheme

Fitness

E3M x 6 sets

Station 1:

– 200m run

– 10 RKB swings

– 10 prisoner lunges

Station 2: 

– 200m row

– 10 abmat sit-ups

– 20 single unders 

R5M, then 3 sets for time:

– 200m run

– 10 RKB swings 

– 10 prisoner lunges

– 200m row

– 10 abmat sit-ups

– 20 single unders 

Performance

E3M x 6 sets

Station 1:

– 200m run

– 12 RKB swings (53/35)

– 12 OH plate walking lunges (45/35, 35/25, 25/15) 

Station 2: 

– 250/200m row

– 12 lemon squeezes

– 24 double unders

R5M, then 3 sets for time:

– 200m run

– 12 RKB swings (53/35)

– 12 OH plate walking lunges

– 250/200m row

– 12 lemon squeezes

– 24 double unders

RX+ perform 6/side OH KB walking lunges.

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB weighted step-ups (knee height)

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side half kneeling banded pallof press

B) EMOM x 10-20 sets:

– 4 DB hang squat cleans

– 3 strict pull-ups

– 2 burpee + box step up (knee height)

Performance

A) E2M x 8 sets

Sets 1-2: 3 x high hang clean

Sets 3-4: 2 x hang clean

Sets 5-8: 1 clean

B) EMOM x 10-20 sets:

– 1 clean @ 70-80% of A

– 3 pull-ups

– 3 burpee + box jump overs (24/20”)

RX+ perform CTB pull-ups.

Fitness

E2M x 8 sets (4 each)

Odd: 8-12 /side half kneeling landmine presses

Even: 8-12 DB Romanian deadlifts + 8-12 ring rows

B) 5 rounds for time:

– 200m run

– 8 DB/BB push press (95/65, 75/55)

– 24 single unders

R60S

Performance

A) E2M x 8 sets

Sets 1-4: 3 split jerks

Sets 5-8: 2 split jerks

*Go by feel and technique. Slightly heavier than last week.

B) 5 rounds for time:

– 200m run

– 8 shoulder to overhead (95/65, 75/55)

– 24 double unders

R60S

RX+ use 115/75 and/or 6 rounds.