Fitness
In teams of 2 alternate full rounds for 10 total rounds for time:
– 12/19 cal row
– 12 RKB swings
– 9 KB goblet squats
– 6/side SA DB push press
– 6 up/downs
Performance
In teams of 2 alternate full rounds for 10 total rounds for time:
– 15/12 cal row
– 12 deadlifts
– 9 hang power cleans
– 6 shoulder to overhead
– 3 burpee + chest to bar pull-up
Pick a weight that is challenging but that you can keep movements UB with.
RX+ complete burpee + bar muscle up.
Fitness
A) E90S x 8 sets:
– 2 push press
Alternate after each set
Odd: 8 L-seated band rows
Even: 8 supine medball hamstring curls
Performance
A) E90S x 8 sets:
– 2 push press
*heavier than last week’s 3s
Fitness & Performance
B) 3 sets for quality:
– 20 single DB front rack squats @ 1011 tempo (tough)
– 10-15 bent over BB rows
– 10-15 strict dips (banded, body weight, or weighted)
– 10-15 strict hanging knee raises (no swing, add medball between feet if able)
Fitness
A) E2.5M x 5 sets:
– 3-5 bench press (tough)
– 8-10 bent over reverse flys
B) E3MOM x 4-7 sets
– 12/9 cal row
– 12 DB/BB push press
– 36 single unders
Performance
A) E2.5M x 5 sets:
– 1-2 bench press @ 85-90%
– 8-10 bent over reverse flys
B) E3MOM x 4-7 sets
– 12/9 cal row
– 12 push press (95/65)
– 36 double unders
RX+ perform 15/12 cal row and use 115/75.
Fitness
A) E3M x 3 sets:
– 10 double KB front squats w/ heels elevated
– 16 alternating DB renegade rows
B) EMOM x 10-20 rounds:
– 1 DB hang squat clean to thruster
– 2/side box step ups
– 3 lemon squeezes
– 4 push-ups
Performance
A) E3M x 3 sets:
– 10 front squats @ 60%
B) EMOM x 10-20 rounds:
– 1 squat clean to thruster (tough)
– 2 box jump overs (24/20”)
– 3 lemon squeezes
– 4 chest to ground push-ups
Fitness
A) E2M x 6 sets (3 each)
1: 8-12 tough DB Romanian deadlifts + 16-24 Russian twists
2: 8-12/side half kneeling KB press
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings
– 12 strict pull-ups
Performance
A) E2M x 6 sets:
– 3 hang power cleans
*Build to a heavy but crisp triple.
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
Fitness & Performance (optional strength)
C) 2-3 sets for quality:
– 10-20 seated banded hamstring curls (green)
– 10-20 DB bicep hammer curls
– 10-20 overhead banded tricep extensions (green + red)
Fitness
EMOM x 4-6 sets
1: 12/9 or 10/7 cal row
2: 15 wallballs (20/14)
3: 12 HR push-ups
4: 6 DB hang power cleans + push press
5: 6 up/downs + 6 pull-ups
6: rest
Performance
EMOM x 4-6 sets
1: 12/9 cal row
2: 20 wallballs (20/14)
3: 15/12 HR push-ups
4: 10 power clean + push jerk (95/65)
5: 5 burpee pull-ups
6: rest
RX+ perform 15/12 cal row & burpee bar muscle-ups.
Fitness
A) E2.5M x 6 sets:
– 8-12 double KB deadlifts (tough)
– 8-12 tall kneeling band pull-downs
Performance
A) E2.5M x 6 sets:
– 3 deadlifts @ 80-85%
– 8-12 tall kneeling band pull-downs
Fitness & Performance
B) 3 sets for quality:
– 8-12/side split squats (regular, front foot, or rear foot elevated
– 8-12 ring dips (banded, unweighted, or added weight)
– 8-12 hanging knee raises (add weight if able)
– 60 sec floor FLR
Fitness & Performance
A) E2M x 6 sets:
– 3 push press
– 8 chest supported incline double DB/KB rows
*start at last week’s heaviest set of 4 on push press.
Fitness
B) 12 minute AMRAP:
– 2 alternating DB snatch (1/side)
– 2 single arm DB push press (1/side)
– 20 single unders
*Add 2 reps of DB snatch and push press each round
Performance
B) 12 minute AMRAP:
– 1 power snatch (95/65, 75/55)
– 1 push press
– 20 double unders
*Add 1 rep of PS and PP each round
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