Fitness

A) E3.5M x 4 sets:

– 8-12 bench press

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) EMOM x 10-20 sets

– 2 x (1 DB clean + 2 goblet hold lunges)

– 4 box jump step-ups

– 3 push-ups

Performance

A) E3.5M x 4 sets:

– 8-12 bench press

Set 1 @ 50%

Sets 2-4 @ 55-60%

After each set: 

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) EMOM x 10-20 sets

– 2 x (1 DB snatch + 2 OH weighted lunges) @ 35/25

– 3 box jump overs (24/20”)

– 4 push-ups

RX+ complete with 50/35

Fitness

A) E2MOM x 8 sets

– 3 push press

After odd sets: 

– 16 alternating KB goblet hold lateral lunges

After even sets:

– 8-12 DB lat pull-overs

*Heavier than last week. 

Performance

A) E2MOM x 8 sets:
– 3 push press

*Heavier than last week. 

B) Strength Option

3-4 sets for quality:
– 8-12/side half kneeling landmine press

– 8-12/side bent over DB/KB rows

– 8-12 banded Spanish squats

– 1 lap farmers carry (heavy!)

C) Conditioning Option:

For time:

– 800-600-400-200m run

– 40-30-20-10 alt DB hang clean + push press (50/35, 40/25, 30/15)

– 80-60-40-20 double unders (sub single unders)

 *Scale to only completing the last 3 rounds if needed. 

Fitness

E4M x 8 or 10 sets

Station 1:

– 200m run

– 8 double DB hang squat cleans

– 10 push-ups

Station 2: 

– 200m row

– 10 up/downs

– 8 hanging knee raises

Performance

E4M x 8 or 10 sets

Station 1:

– 200m run

– 8 hang squat cleans (115/75, 95/65, 75/55)

– 12 push-ups

Station 2: 

– 250/200m row

– 12 burpees to target

– 8 toes to bar

RX+ substitute deficit push-ups 4 MUs for T2B

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:
– 8-12/side half kneeling BB landmine press

– 4 ring YTWs

Even sets:

– 12-16 alt. DB death march

– 10-20 sec hanging knee tuck

B) E4M x 4 sets:

– 24/18 cal row cal row

– 12 alternating hang  DB snatch 

– 24 single unders

Performance

A) E2MOM x 8 sets

– 1.1 power snatch cluster

*Rest 10 seconds between each rep

B) E4M x 4 sets:

– 30/24 cal row

– 10 hang power snatch (95/65, 75/55)

– 30 double unders

RX+ use 115/75.

A) E3.5M x 3 sets – back squat

– 10 box squats w/ pause

– 10-15 DB floor press

– 10/side lean away DB lateral raises

B) EMOM x 10-20 sets:

– 3 DB thrusters

– 4 box step overs

– 5 abmat sit-ups

– 6 ring rows

Performance

A) E3.5M x 10 sets – back squat

Set 1: 10 @ 50%

Sets 2-3: 10 @ 55-60%

*Heavier than last week

B) EMOM x 10-20 sets:

– 3 thrusters

– 4 box jump overs (24/20”)

– 5 horizontal ring rows

*Pick a weight on thrusters that is challenging but UB.

*RX+ complete with 5-5-5.

Fitness

A) E3.5M x 4 sets:

– 10 deadlifts

*Start light and build to a moderately heavy set

Performance

A) E3.5M x 4 sets:

– 10 deadlifts

*Set 1 @ 45%.

*Sete 2-4 @ 55%

B) Strength Option

3-4 sets:

– 10-20 alternating DB bench press

– 10-20 alternating KB gorilla rows

– 10-20 alternating DB seated lateral raises

– 1 lap lateral sled drag

OR

Conditioning Option

E4M x 5-7 sets:

– 400m run, 500/400m row or ski, 1000/800m bike

Fitness

5 min AMRAP:

– 8 push-ups

– 6 hanging knee raises

– 4 box step overs 

R2.5M

5 min AMRAP:

– 800m run

– in remaining time max effort double unders

R2.5M

5 min AMRAP:

– 8 wallballs

– 6 strict pull-ups

– 4 up/down DB devil press

R2.5M

5 min AMRAP:

– 800m row

– in remaining time max effort burpees over rower

R2.5M

5 min AMRAP:

– 8 RKB swings

– 6 prisoner reverse lunges

– 4 DB push press

R2.5M

Performance

5 min AMRAP:

– 8 push-ups

– 6 toes to bar

– 4 box jump overs (24/20”)

R2.5M

5 min AMRAP:

– 800m run

– in remaining time max effort double unders

R2.5M

5 min AMRAP:

– 8 wallballs (20/14)

– 6 pull-ups

– 4 DB devil press (35/25s)

R2.5M

5 min AMRAP:

– 1000/800m row

– in remaining time max effort burpees over rower

R2.5M

5 min AMRAP:

– 8 RKB swings (53/35)

– 6 goblet hold reverse lunges

– 4 HSPUs or 2 wall walks

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB deficit split squats (feet on 45s)

Even sets:

– 8-12 BB bent over rows @ 2111 tempo

– 30 sec flutter kicks medball 

Performance

A) E2M x 8 sets:

– 1 front squat

*Increase load from last week if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 BB hip thrusts (off bench)

– 10-20 dips @ 2 RIR

– 10-20 alternating quadruped plank KB row

– 1 lap KB suitcase carry

OR

Conditioning Option

21-18-15-12-9-6-3 reps for time

– cal row

– RKB swing

– abmat sit-up