Fitness
A) E3M x 4 sets:
– 8/side posted single leg KB Romanian deadlifts
– 8/side half kneeling DB press
B) E90S x 10-15 sets:
– 15 single
– 12 RKB swings (53/35)
– 9/7 push-ups
– 6 strict pull-ups
Performance
A) E3M x 4 sets:
– 8 BB Romanian deadlifts w/ 3011 tempo @ 60-65%
– 8/side half kneeling DB press
B) E90S x 10-15 sets:
– 15 double unders
– 12 RKB swings (53/35)
– 9 push-ups
– 6 pull-ups
RX+ perform 24 double unders and use 70/44#
Fitness
A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo
– 10 top down alternating DB bench press
– 5-10 leg assisted strict pull-ups on BB
B) 3 rounds for time:
– 400m run
– 21-15-9 DB thrusters
– 15-12-9 up/downs
R60S
Performance
A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo @ 60-65%
B) 3 rounds for time:
– 400m run
– 21-15-9 DB thrusters (35/20s)
– 15-12-9 burpees
R60S
Fitness
6 rounds for time with a partner alternating each movement:
– 12/9 cal row
– 16 wallballs (20/14)
– 12 pull-ups
– 16 alternating DB snatch (50/35)
– 12/9 push-ups
Performance
6 rounds for time with a partner alternating each movement:
– 15/12 cal row
– 20 wallballs (20/14)
– 15 pull-ups
– 20 alternating DB snatch (50/35)
– 15/12 push-ups
*35 minute cap
Fitness & Performance
A) E4M x 4 sets:
– 1 RIR close grip bench press @ 65-70%
– 6-12 ring pull-ups or ring rows
– 8-10 banded “no moneys”
*CGBP should be between 6-10 reps on first set
B) Strength Option
3-4 sets for quality:
– 20 DB weighted lunge
– 1 lap heavy reverse sled drag
– 10-15 banded overhead tricep extension
– 10-15 BB/DB curls
C) Conditioning Option
For time:
– 250m row
– R1M
– 500m row
– R2M
– 750m row
– R3M
– 1000m row
Fitness
E4M x 8 sets:
– 200m row
– 8 DB weighted box step-ups
– 200m run
– 6 double DB hang power snatch
Performance
E4M x 8 sets:
– 250/200m row
– 8 box jump overs (24/20”)
– 200m run
– 4 hang power snatch
Fitness
A) E2M x 5 sets:
– 5 push press
– 10 double KB gorilla rows
– 20 sec/side side plank hold
*Heavier than 4/27
B) For time:
– 600m run
– 15 DB push press
– 15 strict pull-ups in 5-5-5
– 400m run
– 12 shoulder to overhead
– 12 strict pull-ups in 4-4-4
– 200m run
– 9 shoulder to overhead
– 9 strict pull-ups in 3-3-3
*Scale run to 400-300-200 if needed
Performance
A) E2M x 5 sets:
– 5 push press
*Heavier than 4/27
B) For time:
– 600m run
– 21 shoulder to overhead (95/65)
– 15 pull-ups
– 400m run
– 15 shoulder to overhead
– 12 pull-ups
– 200m run
– 9 shoulder to overhead
– 9 pull-ups
– 10 double KB deadlifts (53/35)
– 8 burpees to target
RX+: 15/12 cal row, 12 double KB deadlifts, 9 burpees to target
Tuesday 5/4
Fitness
A) E2M x 8 sets (4 each)
Station 1: 8-12 BB weighted hip extensions + 8/side bent over rows
Station 2: 8-12 alternating goblet hold lateral lunges + 8 double band conralateral pull-aparts
B) 5 rounds, 3 minute AMRAP:
– 6 RKB swings
– 6 push-ups (elevated if needed)
– 6 air squats
R60S between rounds.
Performance
A) E2M x 8 sets
– 1 power clean + 1 (squat) clean
*Build heavier than 4/26.
B) “The Chief”
5 rounds, 3 minute AMRAP:
– 3 power cleans (135/95)
– 6 push-ups
– 9 air squats
R60S between rounds.
Fitness
A) E2.5M x 6 sets:
– 5 BB deadlifts
After odd sets:
– 8/side single arm incline bench press
After even sets:
– 8/side single arm ring row
*Add weight to DLs over 6 sets.
B) E3M x 4-6 sets:
– 10/8 cal row
– 9 double KB deadlifts
– 8 up/downs
Performance
A) E2.5M x 6 sets:
– 6-4-2-5-3-1 deadlift wave
*Build to a heavy and technically sound single.
B) E3M x 4-6 sets:
– 12/9 cal row
– 10 double KB deadlifts (53/35)
– 8 burpees to target
RX+: 15/12 cal row, 12 double KB deadlifts, 9 burpees to target
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