Fitness
6 rounds, 50 sec work with 10 sec rest:
Station 1: cal row
Station 2: wallballs
Station 3: 3 up/downs + 3 ring rows
Station 4: box step-ups
R2M between rounds
*Score is your lowest total rep round.
Performance
6 rounds, 50 sec work with 10 sec rest:
Station 1: cal row
Station 2: wallballs (20/14)
Station 3: burpee + pull-ups
Station 4: box jump + step down (24/20”)
R2M between rounds
*Score is your lowest total rep round.
Fitness
A) E4M x 4 sets:
– 8 deadlifts (building)
– 8-12/side half kneeling DB overhead press
– 8-12 L-seated band rows w/ pause
Performance
A) E4M x 4 sets:
Set 1: 8 deadlifts (building set)
Sets 2-4: 8 deadlifts (65-75% @ 2-3 RIR)
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 heel elevated goblet squats @ 3111 tempo
– 8-12/side DB tricep kickbacks
– 8-12/side half kneeling banded lat pull-downs with pause
– 8/side KB suitcase high steps (tough weight)
OR
Conditioning option
3 rounds for time:
– 500/400m row or comparable bike/run
– 30 walking lunges
– 20/16 push-ups
– 10 V-ups or lemon squeezes
RX+ complete 4 rounds
Fitness
For time with a partner…
1776m row:
+
17 rounds of
– 7 synchro up/downs
– 6 thrusters (65/45, 45/35) shared however
+
1 mile partner run w/ medball (together)
Performance
For time with a partner…
1776m row
+
17 rounds of:
– 7 synchro burpees over the bar
– 6 thrusters (135/95, 115/75, 95/65) shared however
+
– 1 mile partner run w/ medball (20/14, together)
Fitness & Performance
A) E4M x 4 sets:
– 8 bench press
*First set building, next 3 at 65-75% & 2 RIR
– 8-12/side bent over DB/KB rows
– 8-12 lean away DB delt raise
*BP 5% heavier than last time
Fitness
B) EMOM x 10-20 sets:
– 6 tough RKB swings
– 5 push-ups (elevated if needed)
– 4 box step-ups
Performance
B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)
– 5 push-ups
– 3 box jump overs (24/20”)
*RX+ complete with 70/44 KB and 5 deficit push-ups or 3 HSPUs
Fitness
E8M x 4-6 sets
– 400m run
– 12 alt. DB hang power snatch
– 6-9 strict pull-ups
– 12 alt. reverse lunges (goblet or prisoner)
– 6-12 dips
Performance
E8M x 4-6 sets
– 400m run
– 12 alt. DB hang power snatch
– 9 pull-ups
– 12 alt. DB goblet hold reverse lunges
– 6-12 ring dips
Fitness
A) E4M x 4 sets:
– 8/side SL KB Romanian deadlifts
– 12-16 DB rollback tricep extensions
– 8-12 supinated ring rows w/ pause at top
B) E2M x 8-12 sets
Station 1: 12/9 cal row + 6 DB hang power clean + push press
Station 2: 12/9 cal row + 3-6 burpees
Performance
A) E4M x 4 sets:
– 3.3.3 TNGpower clean + push jerk clusters
*R10S between triples
B) E2M x 8-12 sets
Station 1: 15/12 cal row + 6 TNG power cleans (135/95, 115/75, 95/65)
Station 2: 15/12 cal row + 6 burpees over the barbell
RX+ use 155/105
Fitness
A) E4M x 4 sets
– 8 back or box squats (building)
– 16-24 alt seated DB overhead press
– 8-12 DB lat pull-overs
Performance
A) E4M x 4 sets
Set 1: 8 back squats (building set)
Sets 2-4: 8 back squats (working sets @ 65-75% & 2-3 RIR)
*Working sets 5% heavier than last week
*Last week for 8s
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 10-20 band/cable tricep push-downs
– 10-20 L-seated leg lift-overs
– 10 BB bent over rows
OR
Conditioning Option
4 rounds for time:
– 400m run (sub row or bike)
– 40 double unders
– 30 air squats
– 20 push-ups
– 10 burpee pull-ups
Fitness
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
After odd sets – 10 ring rows (tough)
After even sets – 5/s SL hip thrusts off bench
B) B) E60S x 10-20 sets:
– 3 DB hang power clean + push press
– 4 strict pull-ups
– 5 air squats
Performance
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
*Build to a tough set of 2
B) E60S x 10-20 sets:
– 2 power clean + push jerk (155/105, 135/95, 115/75, 95/65)
– 4 pull-ups
– 6 air squats
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