Fitness & Performance

A) E3M x 4 sets

– 6-10 overhead press

– 6-10/side bent over row

– 6-10 banded no moneys

B) Strength option

3-4 sets for quality:

– 12-16 DB floor press w/ pause

– 8/side rear foot elevated split squats

– 1 lap reverse sled power pulls

– 8-12 hannging leg raise (straight or bent knee)

OR

Contitioning option

6 rounds for time:

– 250/200m row

– 200m row

R90S

Fitness & Performance

A) E4M x 4 sets:

– 6-10 BB Romanian deadlifts w/ 3011 tempo @ 60-65%

– 6-10 DB lat pull-overs

– 6-10 seated DB lateral raise

Fitness

B) EMOM x 10-20 sets:

– 3 up/down DB devil press

– 4 reverse lunges w/ DBs if able

– 5 bench/box dips 

Performance

B) EMOM x 10-20 sets:

– 3 DB devil press (35/25s)

– 4 DB reverse lunges

– 5 dips

Fitness

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 12 thrusters (BB/DB)

– 10 pull-ups

– 8 up/downs

Station 2:

– 400m row

– 12 alternating DB snatch 

– 10 sit-ups

– 8 box step overs

Performance

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 15 thrusters (75/55)

– 12 pull-ups

– 9 burpees over the barbell

Station 2:

– 500/400m row

– 15 alternating DB snatch (50/35)

– 12 sit-ups

– 9 box jump overs (24/20”)

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd: 8-12 landmine goblet squats @ 3111 tempo

Even: 6-8/side SA half kneeling DB press @ 3111 tempo

B) E3.5M x 4-6 sets:

– 200m run

– 6 hanging knee raises

– 6 DB power clean + push press

Performance

A) E2M x 8 sets

– 1 clean

*Suggested loading: 60-70-75-80-85-90-90(+)-90(+)%

B) E3.5M x 4-6 sets:

– 200m run

– 6 toes to bar

– 6 ground to overhead (115/75)

*RX+ use 135/95

Fitness & Performance

A) E4M x 3 sets

– 8-12 1¼ bench press w/ 45% @ tempo

– 12-16 KB gorilla rows

– 12-16 banded face pulls

BP tempo: 3 sec down, 1 sec pause at ¼ 

Fitness

B) For time:

– 45 single unders

– 40 cal row

– 35 RKB swings

– 30 push-ups (elevated)

– 45 single unders

– 30 cal row

– 25 KB swings

– 20 push-ups

– 25 single unders

– 20 cal row

– 15 KB swings

– 10 push-ups

Performance

B) For time:

– 60 double unders

– 50/40 cal row

– 40 RKB swings (53/35)

– 30/24 push-ups

– 50 double unders

– 40/32 cal row

– 30 KB swings

– 20/16 push-ups

– 40 double unders

– 30/24 cal row

– 20 KB swings

– 10/8 push-ups

RX+: 70/44 KB

C) 3 sets:
– 10-20 DB or BB bicep curls

– 10-20 supine band pull aparts

For time (partner):

– 100 cal row

– 100 RKB swings (53/35)

– 800m run (together)

– 80 goblet hold reverse lunges 

– 60 cal row

– 60 shoulder to overhead (95/65)

– 400m run (together) 

– 40 toes to bar

– 30 cal row

– 30 burpees over the rower

*35 min cut-off

Fitness

A) E3M x 5 sets:

– 8 double KB heel elevated front squats @ 3111 tempo

– 12-16 alternating top down DB incline press

– 8/side half kneeling pallof press

Performance

A) E3M x 5 sets:

– 4-6 front squats

*Increase load from last week.

B) Strength option

3-4 sets:

– 8-12 BB hip thrusts 

– 8-12 RIR dips (weighted/BW/scaled)

– 1 lap forward sled drag or push

– 16 alt KB gorilla rows

C) Conditioning option

4 rounds for times:

– 500/400m row

– 400m run (sub bike for double row distance)

R2.5M

*Keep pace consistent every round

Fitness & Performance

A) E3M x 4 sets

– 8-12 overhead press

– 8-12/side bent over row

– 8-12 banded no moneys

*Compare to 8/3

Fitness

B) 5 rounds for time:

– 200m run

– 15-12-9-6-3 DB push press

– 45-36-27-18-9 single unders

R60S

Performance

B) 5 rounds for time:

– 200m run

– 15-12-9-6-3 shoulder to overhead (155/75, 95/65, 75/55)

– 45-36-27-18-9 double unders

R60S