Fitness

6 min

– 750/600m row

– in remaining time AMRAP

• 12 DB SA hang power clean (3-3-3-3)
• 6 strict pull-ups

R3M

6 min

– 600m run

– in remaining time AMRAP

• 12 medball squats
• 12 abmat sit-ups

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 9 wallballs
• 6 horizontal ring rows

R3M

6 min

– 600m run

– in remaining time AMRAP

• 6 double KB/DB deadlifts
• 6 dips

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 24 single unders
• 6 up/downs

Performance

6 min

– 750/600m row

– in remaining time AMRAP

• 12 DB SA hang power clean (3-3-3-3 @ 50/35)
• 6 pull-ups

R3M

6 min

– 600m run

– in remaining time AMRAP

• 12 sandbag squats
• 12 abmat sit-ups

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 12 wallballs
• 6 horizontal ring rows

R3M

6 min

– 600m run

– in remaining time AMRAP

• 6 double KB/DB deadlifts
• 6 ring dips

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 24 double unders
• 6 burpees

Fitness & Performance

A) E3M x 6 sets:

– 4 bench press @ 32X1 tempo @ 665-70%

– 8-12 tall kneeling banded lat pull-downs

– 8-12 band pull aparts

Fitness

B) EMOM x 10-20 sets:

– 6 KB swings 

– 5 push-ups (elevated if needed)

– 4 hanging knee raise

*Make it tougher with reps of 6-6-6.

Performance

B) EMOM x 10-20 sets:

– 6 KB swings (53/35)

– 5 push-ups

– 4 toes to bar

*RX+ complete swings with 70/44, 4 HSPUs, 2 bMUs

Fitness

A) E2M x 8 sets (4 each, alternating)

Station 1:

– 8/side half kneeling DB press

– 8-12 BB good mornings (light to moderate)

Station 2:

– 12-16 alternating KB gorilla rows

– 8-16 banded kneeling crunches

B) E6M x 3 sets:

– 40/30 cal row

– 20 DB/KB or prisoner walking lunges

– 10 u/down box step-overs 

Performance

A) E2M x 8 sets:

– snatch

*receive in a squat if able

*build to a heavy single

B) E6M x 3 sets:

– 40/30 cal row

– 20 walking lunges w/ farmers carry hold (50/35s, 35/25s, 25/15s)

– 10 burpee box jump-overs (24″/20″)

Fitness & Performance

A) E3.5M x 4 sets:

– 6-10 BB Romanian deadlifts @ 65-70%

– 12-16 DB floor press w/ pause

– 8-12/side bent over KB row

Fitness

E2MOM x 8-12 sets:
– 12/9 cal row

– 5 dDB hang power cleans

Performance

E2MOM x 8-12 sets:
– 15/12 cal row

– 3 hang power cleans

*pick a weight on the HPCs that is tough but UB

Fitness

6 min

– 600m run

– in remaining time AMRAP

• 10 alt DB snatch 
• 4 hanging knee raise

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 10 wallballs
• 6 box step overs (24/20”)

R3M

6 min

– 600m run

– in remaining time AMRAP

• 10 alt. goblet hold reverse lunges
• 8 push-ups

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 10 RKB swings
• 10 abmat sit-ups

R3M

6 min

– 600m run

– in remaining time AMRAP

• 20 single unders
• 5 up/downs

Performance

6 min

– 600m run

– in remaining time AMRAP

• 10 alt DB snatch (50/35)
• 5 toes to bar

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 10 wallballs (20/14)
• 5 box jump overs (24/20”)

R3M

6 min

– 600m run

– in remaining time AMRAP

• 10 alt. goblet hold reverse lunges (50/35)
• 10/8 push-ups (RX+ perform 5 HSPU)

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 10 RKB swings (53/35)
• 10 abmat sit-ups

R3M

6 min

– 600m run

– in remaining time AMRAP

• 20 double unders
• 5 burpees

Fitness

A) E3M x 4 sets:

– 8-12 BB strict overhead presses

– 12-16 DB goblet hold weighted step-ups

– 8/side SA banded bent over reverse fly w/ pause

B) 3 rounds for time

– 400m run (scale to 300m)

– 20-16-12 alternating SA DB power clean + push press

Performance

A) E3M x 4 sets:

– 2.2.2 TnG power clean + push jerk clusters

R10S between doubles

*Should be heavier than last week

B) 3 rounds for time

– 400m run

– 15-12-9 ground to overhead (135/95, 115/75, 95/65)

Fitness & Performance

A) E3M x 5 sets:

– 5 bench press @ 32X1 tempo @ 60-65%

– 8-12 tall kneeling banded lat pull-downs

– 8-12 band pull aparts

Fitness

B) 5 rounds for time:

– 12/9 cal row

– 10 RKB swings

– 8 dips

R60S

Performance

B) 5 rounds for time:

– 15/12 cal row

– 12 RKB swings (70/44)

– 9 dips

R60S

Fitness

EMOM x 5-7 rounds

1: 12/9 or 10/7 cal row

2: 6-9 DB up/down devil press 

3: 6 strict pull-ups + 9-12 goblet squats 

4: 15 single unders + 3-6 burpees

5: rest

Performance

EMOM x 5-7 rounds

1: 12/9 cal row

2: 9 DB devil press (35/25s)

3: 6 pull-ups + 12 goblet squats (53/35)

4: 18 double unders + 6 burpees

5: rest

RX+ complete with 15/12 cal row.