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
B) 3 rounds for time:
– 400m run
– 12-10-8 hanging knee raises
– 10 DB box step-overs (35/20s to 20/16”)
Performance
A) E4M x 4 sets:
Set 1: 8 deadlifts (building set)
Sets 2-4: 8 deadlifts (60-70% @ 2-3 RIR)
B) 3 rounds for time:
– 400m run
– 15-12-9 toes to bar
– 10 DB box step-overs (35/20s to 20/16”)
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) E3M x 4-8 sets
– 12/9 cal row
– 12 RKB swings
– 6-12 dips
– 6 box step ups (knee height)
Performance
B) E3M x 4-8 sets
– 15/12 cal row
– 12 RKB swings (53/35)
– 6-12 ring dips
– 6 box jump overs (24/20”)
Fitness
A) E2M x 8 sets
Odd
– 8-12/side SA DB incline press
Even
– 16-20 alternating KB gorilla rows
– 16 alternating DB/KB goblet hold box step-up
Performance
A) E2M x 8 sets:
Sets 1-4: 1 slow pull snatch (3 sec first pull)
Sets 5-8: 1 snatch
*Receive in squat position if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 inverted BB rows
– 12-16 DB tricep rollback extensions
– 8-12 double KB/sandbag hug heel elevated squats
– 8-12 supine medball hamstring curls
OR
Conditioning Option
18 min AMRAP
– 12 cal row
– 12 wallballs (20/14)
– 12 abmat sit-ups
– 12 SA DB DB hang power cleans (6/6 @ 50/35)
Fitness
E5M x 6-8 sets total (3-4 each)
Station 1:
– 200/160m row
– 12 alt. DB hang power snatch
– 200/160m row
– 9 lemon squeezes
Station 2:
– 200m run
– 12 SA DB push press (6/side)
– 200m run
– 12 prisoner reverse lunges
Performance
E5M x 6-8 sets total (3-4 each)
Station 1:
– 250/200m row
– 12 alt. DB hang power snatch (50/35)
– 250/200m row
– 12 V-ups
Station 2:
– 200m run
– 12 SA DB push press (6/side)
– 200m run
– 12 goblet hold reverse lunges
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
B) E90S x 10-15 sets:
– 20 single unders
– 6 wallballs
– 4 strict pull-ups
– 2 up/downs
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
B) E90S x 10-15 sets:
– 20 double unders
– 7 wallballs (20/14)
– 5 pull-ups
– 3 burpees to target
Fitness
A) E2M x 6 sets:
– 5-5-5-3-3-3 push press
After odd sets – 10 ring rows (tough)
After even sets – 5/s SL hip thrusts off bench
B) 4 rounds for time:
– 400m run
– 12-9-6-3 DB hang power clean + push press
*Scale run back to 300m if needed
Performance
A) E2M x 6 sets:
– 5-5-5-3-3-3 push press
*Build to a tough set of 3
B) 4 rounds for time:
– 400m run
– 12-9-6-3 power clean + push jerk (135/95, 115/75, 95/65)
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 8-12/side SA DB bench press w/ pause
– 8-12 tall kneeling banded lat pull-down
Fitness
B) E3M x 4-8 sets:
– 12/9 cal row
– 3 DB up/down devil cleans
– 6 box step-overs (1, 2 or no DBs)
– 6-9 hanging knee raises
Performance
B) E3M x 4-8 sets:
– 15/12 cal row
– 3 DB devil cleans (35/20s)
– 6 DB box step-overs (20/16”)
– 6-9 toes to bar
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
B) Strength Option
3-4 sets for quality:
– 8-12 BB hip thrusts off bench w/ pause
– 12-24 banded tricep push-downs
– 8-12 ring face curls
– 12-24 alternating V-ups
OR
Conditioning Option
18 min AMRAP
– 12 cal row
– 12 RKB swings
– 12 box step-ups
– 12 SA DB push press (6/6 @ 50/35, 40/25, 30/15)
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