Fitness
E5M x 6 sets:
– 400m run or 400m row (alternating each set)
– 8 box step overs
– 10 alternating DB snatch
– 12 alternating DB goblet hold reverse lunge (sub BW lunge)
Performance
E5M x 6 sets:
– 400m run or 500/400m row (alternating each set)
– 8 box jump overs (24/20”)
– 10 alternating DB snatch (50/35)
– 12 alternating DB goblet hold reverse lunge
*RX+ perform 8-12-16 reps each set
Fitness
A) E2M x 8 sets:
– 3 BB push press
After odd sets…
– 8/side half kneeling band lat pull-down
After even sets…
– 16 alt. DB weighted step-ups
*Heavier than 5/24.
B) AMRAP in 10 min:
– 1 DB push press
– 1 hanging knee raise / lemon squeeze
– 1 burpee
*Increase by 1 rep each round.
Performance
A) E2M x 8 sets:
Sets 1-4: 3 push press
Sets 5-8: 2 push press
*Heavier than 5/24
B) AMRAP in 10 min:
– 1 shoulder to overhead (95/65)
– 1 toes to bar
– 1 burpee over barbell
*Increase by 1 rep each round.
*RX+ use 115/75.
Fitness
A) E2M x 8 sets (5 each)
Station 1: 8-12 BB weighted hip thrusts + 8-12 supinated chest to bar banded strict pull-ups
Station 2: 8-12 heel elevated goblet squats w/ pause + 8 double band 90/90s
B) 40-32-24-16-8 reps for time:
– cal row
– RKB swings
– single unders
Performance
A) E2M x 8 sets
– 1 clean
*Heavier than 5/21
*Receive in a squat if able.
B) 50-40-30-20-10 reps for time:
– cal row
– RKB swings (53/35)
– double unders
Fitness
A) E3M x 5 sets:
– 6-8/side posted single leg KB Romanian deadlifts
– 6-8/side half kneeling DB press
*Heavier than 5/20
Performance
A) E3M x 6 sets:
– 5 BB Romanian deadlifts w/ 3011 tempo @ 65-70%
– 5-7side half kneeling DB press
*Heavier than 5/20
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 heel elevated goblet squats @ 3111 tempo
– 8-12 DB low incline bench press w/ pause
– 8-12 bent over BB rows
– 8-12 SA bent over band reverse fly
C) Conditioning Option
For distance:
– 1 min row/bike
– R1M
– 2 min row/bike
– R1M
– 3 min row/bike
– R1M
– 4 min row/bike
– R1M
– 3 min row/bike
– R1M
– 2 min row/bike
– R1M
– 1 min row/bike
Fitness
A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo
– 10 top down alternating DB overhead press
– 5-10 leg assisted strict pull-ups on BB
*Squats heavier than 5/19.
B) E2M x 8-12 sets:
– 10/8 cal row
– 5 DB thrusters
Performance
E3M x 5 sets:
– 3-5 back squats w/ 32X1 tempo @ 65-70%
*Heavier than last week 5/19
B) E2M x 8-12 sets:
– 12/9 cal row
– 3 thrusters
*Pick a weight on thrusters that is challenging.
Fitness
E5M x 6 sets:
– 400m run
– 10 double KB deadlifts
– 10 hanging knee raise
– 40 single unders
*Scale run to 300m if needed.
Performance
E5M x 6 sets:
– 400m run
– 8 deadlifts
– 10 toes to bar
– 40 double unders
*Goal is to get a touch faster each set
*Pick a weight on deadlifts that is challenging but UB with perfect form.
*RX+ sub in 4 bar MUs for T2B
Fitness
A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo
– 12 alt. KB gorilla row
– 18-24 foot elevated medball Russian twists
*Heavier than 5/17
B) E6M x 3 sets:
– 400m row
– 3x:
*Scale row to 350 or 300m if needed.
*Scale reps to 3-6-9 if needed
Performance
A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 62.5-67.5%
– 12 alt. KB gorilla row
*Heavier than 5/17
B) E6M x 3 sets:
– 500/400m row
– 3x:
*Scale reps to 4-8-12 if needed.
Fitness
A) E2M x 8 sets:
– 3 BB push press
After odd sets…
– 8/side half kneeling band lat pull-down
After even sets…
– 16 alt. DB weighted step-ups
*Heavier than 5/14
B) For time:
– 600m run
+
6 rounds of:
– 6 double DB hang power cleans
– 6 lunges (weighted or not)
– 6 push press
+
600m run
*Run 800m if able
Performance
A) E2M x 8 sets:
– 3 push press
*Heavier than 5/14
B) For time:
– 600m run
+
6 rounds of:
– 4 power cleans (96/65)
– 6 front rack reverse lunges
– 8 shoulder to overhead
+
600m run
*RX+ use 115/75
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