Fitness

A) E2M x 6 sets

– 8 double KB front squats (tough)

After odd sets:

– 8 BB or DB seated press

After even sets:

– 8 DB lat pull-over

B) 5 rounds for time:

– 200m row

– 4-4-4-4 SA DB hang power cleans

– 12 DB goblet hold reverse lunges

– 24 single unders

R60S between rounds

Performance

A) E2M x 6 sets:

– 3 TnG power clean + push jerk

*build to a heavy but fluid set

B) 5 rounds for time:

– 250/200m row

– 4-4-4-4 SA DB hang power cleans

– 12 DB goblet hold reverse lunges

– 24 double unders

R60S between rounds

Fitness

E5M x 5-8 sets:

– 400m run

– 8 double KB deadlifts

– 6-10 dips

– 6-10 lemon squeezes or sit-ups

Performance

E5M x 5-8 sets:

– 400m run

– 8 deadlifts 

– 6-10 ring dips

– 6-10 lemon squeezes

*DL: 225/155, 185/125, 155/105, 135/95, 115/75

Fitness

A) E2M x 6 sets (3 each)

Station 1:

– 8/side front foot elevated split squats

*Heavier than last week.

Station 2:

– 8-12 DB bench press

– 12 Russian medball twists

B) E2M x 6-10 sets:

– 12/9 cal row

– 6 DB hang squat cleans

Performance

A) E2M x 6 sets

– 1 1&¼ front squat + 1 front squats @ 75-80%

*Tempo on first squat is 3 sec down with 1 sec pause at ¼.

*Heavier than 3/19.

B) E2M x 6-10 sets:

– 15/12 cal row

– 5 TnG squat cleans

*Pick weight to keep challenging but UB.

*RX+ perform 20/15 cal row. 

Fitness

A) E3M x 5 sets:

– 3-5 strict press

– 8/side bent over DB/KB row

– 12 banded good mornings

B) EMOM x10-20 sets:

– 3 DB push press

– 4 box step ups

– 5 hanging knee raises

Performance

A) E3M x 5 sets:

– 3-5 strict press

– 8/side bent over DB/KB row

*Press should be heavier than 3/19. 

B) EMOM x10-20 sets:

– 3 shoulder to overhead

– 3 box jump overs (24/20”)

– 3 toes to bar

*Pick a weight that is challenging for S2O

*RX+ perform 3-4-5 reps

Fitness (7:45am)

For time:

– 400m run

– 40 RKB swings 

– 400m run

– 30 goblet hold reverse lunges

– 400m run

– 20 pull-ups

– 400m run

– 10 burpees

Performance (7:45am)

For time:

– 400m run

– 60 RKB swings (53/35)

– 400m run

– 45 goblet hold reverse lunges

– 400m run

– 30 pull-ups

– 400m run

– 15 burpees

Open Workout 21.3 & 21.4 (9am)

For time w/ 7 minute cut-off:

– 15 front squats

– 30 toes-to-bars

– 15 thrusters

Then, rest 1 minute before continuing with:

– 15 front squats

– 30 chest-to-bar pull-ups

– 15 thrusters

Then, rest 1 minute before continuing with:

– 15 front squats 

– 30 bar muscle-ups

– 15 thrusters

+ 

7 min to find heavy single:

– 1 deadlift

– 1 clean

– 1 hang clean

– 1 jerk

Fitness & Performance

A) E2.5M x 6 sets

– 8-6-4-8-6-4 bench press

*The second time through should be heavier than the first.

B) Strength Option

3-4 sets for quality:

– 8-12 double KB/DB chest supported incline row w/ pause

– 8-12 strict supinated pull-ups

– 8/side KB/DB single leg RDLs

– 16 alternating banded psoas march from plank position

OR

C) Conditioning Option

8-16 sets:

– 30 sec work at 80-90% row, bike, ski

– 30 sec rest

Fitness & Performance

A) E2.5M x 6 sets

– 7-5-3-7-5-3 back squats

*The second time through should be heavier than the first.

*Fitness can sub box squats if needed.

B) E5M x 3-4 sets:

– 500m row

– 20 DB/KB reverse lunges 

– 10 OH weighted sit-ups (25/15)

*Keep pace on row the same or faster each set.

Fitness

A) E2.5M x 5 sets

– 8 double KB deadlifts

– 7 seated DB Arnold press

– 6 ring rows

B) EMOM x 15-20 sets:

– 20 single unders or lateral hops

– 2 DB hang power clean + push press

– 3 up downs

Performance

A) E2.5M x 5 sets:

– 4 TnG power clean + push jerk

*build to a heavy but fluid set

B) EMOM x 15-20 sets:

– 20 double unders

– 1 power clean and jerk

– 3 bar facing burpees

*Pick a weight that is tough but sustainable.