Fitness & Performance
A) E3M x 6 sets…
– 4 bench press
*First set building, next 5 at 75-85% & 1-2 RIR
After odd sets:
– 8-12 tall kneeling banded lat pull-down
After even sets:
– 8-12/side DB rear delt rows
*~5% heavier than last week
Fitness
B) 4 rounds for time:
– 400m run
– 4-3-2-1 rounds of…
Performance
B) 4 rounds for time:
– 400m run
– 4-3-2-1 rounds of…
Fitness
A) E2M x 8 sets
Odd sets:
– 16 alternating weighted box step-ups
Even sets:
– 8-12/side half kneeling landmine presses
– 10-20 sec top of ring row hold
*last day for these movements
B) E2M x 8-12 sets total
1: 12/9 cal row + 5 DB hang squat clean to thrusters
2: 12/9 cal row + 5 up/downs
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive in a full squat if able
B) E2M x 8-12 sets total
1: 15/12 cal row + 5 TNG squat clean to thrusters (115/75, 95/65)
2: 15/12 cal row + 5 burpees over the barbell
Fitness
A) E3M x 6 sets
– 4 back or box squats (building)
After odd sets
– 8-12/side SA standing DB overhead press
After even sets
– 16 alternating KB gorilla rows
B) 15 min AMRAP:
– 20 single unders
– 2 wallballs
– 4 hanging knee raise
– 2 up/down DB devil cleans
*Add 2 wallballs every set
Performance
A) E3M x 6 sets
Set 1: 4 back squats (building set)
Sets 2-6: 4 back squats (working sets @ 75-85% & 1-2 RIR)
*~5% heavier than last week
B) 15 min AMRAP:
– 20 double unders
– 2 wallballs (20/14)
– 4 toes to bar
– 2 DB devil cleans (35/20s)
*Add 2 wallballs every set
Fitness
A) E3.5M x 6 sets:
– 6 deadlifts (building)
After odd sets…
– 8-12 dips (box/bench/dip bar/rings)
After even sets…
– 8-12/side SA half kneeling band row and reach
Performance
A) E3M x 6 sets:
Set 1: 6 deadlifts (building set)
Sets 2-6: 6 deadlifts (70-80% @ 2 RIR)
*~5% heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 slide hamstring curls (fast in, slow out)
– 8-12 heel elevated goblet/sandbag squat
– 12-16 DB floor press w/ pause (heavy)
– 8-12 ring face curls
OR
Conditioning Option
20 min AMRAP:
– 250/200m row (sub 500/400m bike or 200m run)
– 12 alternating box step-ups
– 10 SA DB hang power cleans (5/5 @ 50/35)
– 8 dips
Fitness
A) E2.5M x 6 sets
– 5 push press
After odd sets…
– 5 batwing rows w/ 5 sec pause
After even sets…
– 10 L-seated leg lift-overs
B) EMOM x 10-20 sets:
– 4 DB push press
– 3 strict pull-ups
– 2 burpee + box step-ups
Scale with up/downs instead of burpees
Performance
A) E2.5M x 6 sets:
– 5 push press
*Build to a heavy set of 5
B) EMOM x 10-20 sets:
– 3 shoulder to overhead (115/75, 95/65)
– 4 pull-ups
– 2 burpee + box jump overs (24/20”)
RX+ 135/95 + CTB pull-ups
Fitness
E6M x 6-8 sets
Station 1:
– 800m row or 1600m bike
Station 2:
– 4 min AMRAP
– Rest 2 minutes
Performance
E6M x 6-8 sets
Station 1:
– 1000m row or 2000m bike
Station 2:
– 4 min AMRAP
– Rest 2 minutes
*Keep rows/bikes the same pace
Fitness & Performance
A) E3M x 6 sets…
– 5 bench press
*First set building, next 5 at 72.5-82.5% & 1-2 RIR
After odd sets:
– 8-12 tall kneeling banded lat pull-down
After even sets:
– 8-12/side DB rear delt rows
*~5% heavier than last week
Fitness
B) E5M x 3-5 sets:
– 400m run
– 12 alt. hang DB snatch
– 24 single unders
Performance
B) E5M x 3-5 sets:
– 400m run
– 16 alt. hang DB snatch (53/35)
– 32 double unders
Fitness
A) E2M x 8 sets
Odd sets:
– 16 alternating weighted box step-ups
Even sets:
– 8-12/side half kneeling landmine presses
– 10-20 sec top of ring row hold
B) E3M x 4-8 sets:
– 12/9 cal row
– 5 DB hang power cleans
– 7 push-ups
– 9 air squats
*Scale with reps of 12/9 or 10/7 then 4-6-8.
Performance
A) E2M x 8 sets
Sets 1 & 2: 3 pause clean deadlift + high hang clean
Sets 3 & 4: 2 pause clean deadlift + hang clean
Sets 5-8: 1 pause clean deadlift + low hang clean
*Receive in a full squat if able
*Pauses happen at low hang, hang, high hang
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 hang power cleans (115/75, 95/65, 75/55)
– 7 push-ups
– 9 air squats
RX+ perform with reps of 15/12-6-9-12
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