Fitness
E5M x 5-8 sets:
– 400m run
– 12 alternating DB snatches
– 10/8 push-ups
– 6 hanging knee raises
Performance
E5M x 5-8 sets:
– 400m run
– 12 alternating DB snatches (50/35)
– 12/9 push-ups
– 6 toes to bar
Fitness
A) E3M x 5 sets:
– 6/side front foot elevated split squats
– 8-10 incline DB press
– 12 Russian medball twists
B) EMOM x 4-7 sets
1: 10/9 cal row
2: 12 double KB/DB thrusters (35/25s)
3: 8 strict pull-ups + 4 burpees to target
Performance
A) E3M x 5 sets
– 1 1&¼ front squat + 2 front squats @ 70-75%
*Tempo on first squat is 3 sec down with 1 sec pause at ¼.
*Heavier than 3/12.
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 12 double KB/DB thrusters (35/25s)
3: 8 pull-ups + 4 burpees to target
RX+ perform reps of 15/12 – 12 – 9 – 4
Fitness
A) E3M x 5 sets:
– 3-5 strict press
– 8/side bent over DB/KB row
– 12 banded good mornings
Performance
A) E3M x 5 sets:
– 3-5 strict press
– 8/side bent over DB/KB row
*Press should be heavier than last week.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 DB hex bench press
– 8-12 bent over BB rows w/ pause
– 8/side DB/KB weighted step-up (knee height)
– 8/side half kneeling banded pallof press @ 3030 tempo
B) Conditioning Option
E3M x 5-7 sets:
– 30/20 cal row or 24/18 cal bike
Fitness & Performance
A) E4M x 4 sets:
– 16 alternating KB/DB reverse lunges
– 12-16 DB floor press w/ pause
– 8-12 strict pull-ups (weighted, BW, or banded
*Heavier than last week if able
B) 3 rounds for time:
– 400m run
– 15 double KB deadlifts (53/35s)
– 20/15 push-ups
– 40 double unders
*RX+ perform 10 HSPUs
C) 3 sets:
– 20 medball Russian twists
– 20 sec/side side plank
– 10/side glute bridge w/ 10 sec hold on final rep
Fitness
E6M x 5-7 sets:
– 400m row
– 12 RKB swings
– 12 dips (banded or box)
– 8 hanging knee raises
Performance
E6M x 5-7 sets:
– 500/400m row
– 16 RKB swings (53/35)
– 12 ring dips
– 8 toes to bar
Fitness & Performance
A) E2.5M x 6 sets
– 8-6-4-8-6-4 back squats
*This is wave loading. The second time through should be heavier than the first.
*Fitness can sub box squats if needed.
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 5 wallballs
– 4 alt. DB snatch
– 3 up/downs + 3 ring rows
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 5 wallballs
– 4 alt. DB snatch (50/35)
– 3 burpee pull-ups
double KB deadlifts
– 8 L-seated DB press
– 8 ring rows
B) 5 rounds for time:
– 200m run
– 4 double DB hang power cleans
– 5 DB push press
– 6 DB box step overs
R60S
Performance
A) E3M x 4 sets:
– 5 TnG power clean + push jerk
*build to a heavy but fluid set
B) 5 rounds for time:
– 200m run
– 5 hang power cleans (115/75, 95/65)
– 5 shoulder to overhead
– 5 box jump overs (24/20”)
R60S
Fitness
16 rounds for time with a partner switching every movement:
– 12/9 cal row
– 10 wallballs
– 8 SA DB hang power clean + push press (4/4)
*35 minute time cap.
Performance
16 rounds for time with a partner switching every movement:
– 15/12 cal row
– 12 wallballs
– 9 hang power cleans (115/75, 95/65)
*35 minute time cap.
Open Workout 21.1 (9am)
For time:
– 1 wall walk
– 10 double-unders
– 3 wall walks
– 30 double-unders
– 6 wall walks
– 60 double-unders
– 9 wall walks
– 90 double-unders
– 15 wall walks
– 150 double-unders
– 21 wall walks
– 210 double-unders
Time cap: 15 min.
For time (scaled)
– 1 scaled wall walk
– 10 single-unders
– 3 scaled wall walks
– 30 single-unders
– 6 scaled wall walks
– 60 single-unders
– 9 scaled wall walks
– 90 single-unders
– 15 scaled wall walks
– 150 single-unders
– 21 scaled wall walks
– 210 single-unders
Time cap: 15 min.
