Fitness
“Little Badger”
3 rounds for time:
– 25 double DB hang squat cleans
– 20 strict pull-ups (in UB sets of 5)
– 600m run
Performance
“Badger”
3 rounds for time:
– 30 squat cleans (95/65)
– 30 pull-ups
– 800m run
Gym Closed
Fitness
In teams of two, with only one partner working at a time, complete the following for time:
– 1200m Relay Row (alternating 300 meters)
immediately followed by…
16 rounds (partners alternating full rounds) of:
– 8 Push-ups (scale if needed)
– 12 Russian KB swings
– 16 Air squats
immediately followed by…
– 1200m Relay Row (alternating 300 meters)
Performance
In teams of two, with only one partner working at a time, complete the following for time:
– 1600m Relay Row (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of:
– 10 Push-ups (full range of motion)
– 15 Russian KB swings (heavy)
– 20 Air squats
immediately followed by…
– 1600m Relay Row (alternating 400 meters)
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12 DB incline press
– 8-12 KB chest supported incline rows
Performance
A) E4M x 4 sets – deadlifts
Set 1: 8 @ 55%
Sets 2-4: 8 @ 65%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side rear foot elevated split squats
– 12-16 banded OH tricep extensions
– 8-12 alternating pike leg lift overs
– 12-16 alternating double KB gorilla row
OR
Conditioning Option
For time:
– 800m run
– 60 RKB swings
– 40 goblet squats
– 20 TGUPs
Fitness & Performance
A) E4M x 4 sets:
– 6-10 strict overhead press
– 8-12/side bent over DB/KB rows
– 8-12 banded spanish squats
*Compare to 6/22
Fitness
B) For time:
– 300m run
– 30 DB push press
– 400m run
– 30 DB front squats
– 300m run
Performance
B) For time:
– 400m run
– 40 shoulder to overhead (95/65, 75/55, 65/45)
– 400m run
– 40 front squats
– 400m run
Fitness
E10M x 3-4 sets:
– 375/300m row
– 16 RKB swings
– 10 hanging knee raise
– 300m run
– 10 DB rows from plank
– 16 goblet hold or prisoner reverse lunges
Performance
E10M x 3-4 sets:
– 375/300m row
– 20 RKB swings
– 10 toes to bar
– 300m run
– 10 push-up to alternating DB renegade rows (35/25s)
– 20 single DB goblet hold reverse lunges
*Renegade rows comprised of 10 push-ups + 10 alternating rows.
Fitness
A) E3M x 6 sets:
– 5 BB back or box squats
After odd sets…
– 10 tall kneeling DB press
After even sets…
– 5/side single arm ring rows w/ reach
*Same or heavier than last week.
B) EMOM x 10-20 sets:
– 4 DB thrusters
– 3 strict pull-ups
– 2 high box step ups
Performance
A) E3M x 6 sets – back squat
Set 1: 8 @ 65%
Set 2: 6 @ 75%
Set 3-6: 3-4 @ 80-82.5%
B) EMOM x 10-20 sets:
– 3 thrusters (115/75, 95/65, 75/55)
– 3 pull-ups
– 3 box jump overs (24/20”)
RX+ sub 1 bar or ring MU for pull-ups
Gym Closed
