Fitness
A) EMOM x 5 sets
1: 6-8 seated BB overhead presses
2: 12-16 sandbag hip extensions
3: 4-6 DB batwing rows (4 sec pause)
B) 5 rounds for time:
– 12/9 cal row
– 6 DB hang squat cleans
– 10 NPU
R60S
Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 60-75%
+
E2MOM x 5 sets:
– 80-90+%
B) 5 rounds for time:
– 15/12 cal row
– 5 hang squat cleans
– 10 burpees over the barbell
R60S
Fitness
2 rounds:
5 min AMRAP:
– 400m row, in remaining time:
R2.5M
5 min AMRAP:
– 400m run, in remaining time:
R2.5M
5 min AMRAP:
– 16 single unders
– 8 goblet squats (DB or KB)
– 4 strict pull-ups
R2.5M
Performance
2 rounds:
5 min AMRAP:
– 500/400m row, in remaining time:
R2.5M
5 min AMRAP:
– 400m run, in remaining time:
R2.5M
5 min AMRAP:
– 16 double unders
– 8 goblet squats (DB or KB)
– 4 strict pull-ups
R2.5M
Fitness
A) E2.5M x 6 sets:
– 5 deadlifts (challenging weight)
– 8-10 L-seated band rows
B) 3 rounds for time:
– 500m row
– 12 KB deadlifts (tough weight)
– 24 box step-ups
Performance
A) E2.5M x 6 sets:
– 5 deadlifts @ 70-75%
– 8-10 L-seated band rows
B) “Christine”
3 rounds for time:
– 500m row
– 12 deadlifts (bodyweight)
– 21 box jumps + step down (24/20”)
*This is a tester so treat it as such.
Fitness & Performance
C) 3 sets for quality:
– 20 banded sissy squats
– 10 reps each of DB delt triad
Performance & Fitness
A) E2MOM x 5 sets:
– 5 push press
– 8 bent over double DB/KB rows w/ pause
Fitness
B) EMOM x 10-20 sets
– 3 DB hang power cleans
– 5 DB push press
– 5 pull-ups
– 7 air squats
Performance
B) EMOM x 10-20 sets
– 1 power clean
– 3 shoulder to overhead (80% of part A weight)
– 5 pull-ups
– 7 air squats
Fitness
A) E2.5M x 5 sets:
– 5-10 bench press
– 8-10 ring rows
Performance
A) E2.5M x 5 sets:
– 1 RIR bench press @ 75%
– 8-10 horizontal ring rows
Fitness & Performance
B) 3 sets for quality:
– 20 DB/KB weighted walking lunges
– 10-20 tall kneeling banded pull-downs
C) Strength Option – 3 sets for quality:
– 30 sec AMRAP banded overhead tricep extension
– 30 sec AMRAP banded lying bicep curls
Conditioning Option:
– 20/40 x 8 sets bike or row
*20 sec of work should be harder than last weeks 30 (90-95% pace)
Fitness
6 min AMRAP:
– 1000/800m row, then in remaining time:
R3M
6 min AMRAP:
– 800m run, then in remaining time:
R3M
6 min AMRAP:
– 5 strict pull-ups
– 10 weighted sit-ups
– 15 air squats
R3M
6 min AMRAP:
– 800m run, then in remaining time:
R3M
6 min AMRAP:
– 1000/800m row, then in remaining time:
Performance
6 min AMRAP:
– 1000/800m row, then in remaining time:
R3M
6 min AMRAP:
– 800m run, then in remaining time:
R3M
6 min AMRAP:
– 5 strict pull-ups
– 10 weighted sit-ups
– 15 air squats
R3M
6 min AMRAP:
– 800m run, then in remaining time:
R3M
6 min AMRAP:
– 1000/800m row, then in remaining time:
Fitness
A) E2.5M x 5 sets:
– 8 wide stance goblet hold box squats (knee
– 8-12 DB floor press
B) 10 min AMRAP:
– 2 KB front squat
– 2 kip to knee tuck
– 30 single unders
*Add 1 front squat every round
Performance
A) E2.5M x 5 sets:
– 5 back squats @ 70-75%
– 8-12 DB floor press
B) 10 min AMRAP:
– 2 front squats (95/65)
– 2 toes to bar
– 20 double unders
*Add 2 front squars and toes to bar every round.
*Front squats should be taken off ground.
Fitness
A) E90S x 4 sets each:
1: 16 alternating tall kneeling DB piston presses + 16 mountain climbers
2: 8 bent over DB rows + 16 alternating reverse lunges (w/ DBs if able)
B) E6M x 3 sets:
– 400m row
– 15 RKB swings
– 12 DB push press
– 9 NPU burpees
Performance
A) E90S x 8 sets:
– 1 clean + 1 jerk @ 60-85+%
B) E6M x 3 sets:
– 500/400m row
– 10 power cleans (115/75, 95/65, 75/55)
– 9 shoulder to overhead
– 8 burpees over the bar
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