Fitness & Performance
10 min AMRAP @ 70-80% pace
– 250/200m row
– 10 sandbag weighted box step-ups
– 10/7 push-ups
R5M
10 min AMRAP @ 70-80% pace
– 200m run
– 5/side KB clean & jerk
– 5 burpee to strict pull-ups
R5M
10 min AMRAP @ 70-80% pace
– 50 double unders
– 35 air squats
– 20 sit-ups
Fitness
A) E4M x 3 sets:
– 10-15 DB bench press
– 10-15 banded lat pull-down
– 10-15 banded face pulls
B) 10 rounds for time
– 40 single unders
– 5 pull-ups
– 7 push-ups
– 9 RKB swings
*Sub 20 lateral hops and elevate push-ups if needed .
Performance
A) E4M x 3 sets:
– 3 RIR bench press @ 60%
– 10-15 banded lat pull-down
– 10-15 banded face pulls
B) 10 rounds for time
– 20 double unders
– 5 pull-ups
– 7 push-ups
– 9 RKB swings (70/44)
Fitness
A) E4M x 3 sets:
– 10-15 heel elevated goblet squats (tough)
– 3 RIR ring rows @ 1010 tempo
– 10-15 lateral DB raises
B) E5M x 3-4 sets:
– 400m run
– 15 sit-ups
– 12 lunges (weighted if able
– 9 NPU burpees
Performance
A) E4M x 3 sets:
– 3 RIR front squats @ 60% (1 sec pause at top)
– 3 RIR horizontal ring rows @ 1010 tempo
– 10-15 lateral DB raises
B) E5M x 3-4 sets:
– 400m run
– 12 toes to bar
– 9 front squats (115/75, 95/65, 75/55)
– 6 burpees over the barbell
Fitness
A) EMOM x 10 sets
Station 1: 12 alternating DB piston presses (6/side)
Station 2: 8 DB lat pull-overs
B) 5 min AMRAP:
– 5 strict pull-ups
– 10/7 cal row
R60S
5 min AMRAP:
– 5 DB devil presses
– 10/7 cal row
R60S
5 min AMRAP:
– 5 burpees over the rower
– 10/7 cal row
Performance
A) EMOM x 10 sets
– 1 split jerk @ 55-95%
B) 5 min AMRAP:
– 6 CTB pull-ups
– 12/9 cal row
R2M
5 min AMRAP:
– 6 DB devil presses (35/25s)
– 12/9 cal row
R2M
5 min AMRAP:
– 6 burpees over the rower
– 12/9 cal row
Fitness
A) E2.5M x 6 sets (3 sets each)
1: 10-15 DB bench press + 10 inverted rows
2: 20 slide mountain climbers + 20 band pull-aparts (10 prone, 10 supine)
B) 3 rounds:
– 9 push-ups
– 9 air squats
– 9 hanging knee raises
+
400m run
+
3 rounds:
– 7 push-ups
– 7 air squats
– 7 hanging knee raises
+
400m run
+
3 rounds:
– 5 push-ups
– 5 air squats
– 5 hanging knee raises
Performance
A) E2.5M x 6 sets – bench press
Set 1: 5 @ 60
Set 2: 3 @ 70
Set 3: 1 @ 80
Set 4: 1 @ 90
Set 5 1 @ 97%
Sets 6: 1 @ 101+%
*make attempt towards end of 2.5 minute interval
B) 3 rounds:
– 9 push-ups
– 9 box jumps + step down
– 9 toes to bar
+
400m run
+
3 rounds:
– 7 push-ups
– 7 box jumps + step down
– 7 toes to bar
+
400m run
+
3 rounds:
– 5 push-ups
– 5 box jumps + step down
– 5 toes to bar
+
400m run
Fitness
A) EMOM x 10 sets (5 sets each)
1: 8-12 BB sumo deadlift highpulls
2: 8-12 medball hamstring curls
B) For time:
– 100 single unders
– 20 SA DB hang clean + jerk (10/arm)
– 20 sit-ups
– 80 single unders
– 16 SA DB hang clean + jerk
– 16 sit-ups
– 60 single unders
– 12 SA DB hang clean + jerk
– 12 sit-ups
– 40 single unders
– 8 SA DB hang clean + jerk
– 8 sit-ups
– 20 single unders
– 4 SA DB hang clean + jerk
– 4 sit-ups
Performance
A) EMOM x 5 sets:
– 1 pause clean + 1 clean
*work from 60-80%
+
EMOM x 5 sets:
– 1 clean @ 85, 87.5, 90, 90+, 90+%
B) For time:
– 50 double unders
– 10 power cleans (95/65)
– 10 shoulder to overhead
– 40 double unders
– 8 power cleans
– 8 shoulder to overhead
– 30 double unders
– 8 power cleans
– 8 shoulder to overhead
– 20 double unders
– 6 power cleans
– 6 shoulder to overhead
– 10 double unders
– 4 power cleans
– 4 shoulder to overhead
RX+ ascending weights (95/65, 115/75, 135/95, 155/105, 185/125)
Fitness & Performance
C) 3 sets for time:
– 20 reverse snow angels
– 10/side banded clam shells
Fitness
A) E2.5M x 6 sets (3 each)
1: 20 alternating double KB front rack reverse lunges
2: 10 L-seated band row + 10 lemon squeezes
B) Three sets for max reps of:
– 60 seconds of wallballs
– 60 seconds of RKB swings
– 60 seconds of box step overs
– 60 seconds of L-seated DB press
– 60 seconds of rowing for calories
Rest 3 minutes
Performance
A) E2.5M x 6 sets – back squat
Set 1: 5 @ 60
Set 2: 3 @ 70
Set 3: 1 @ 80
Set 4: 1 @ 90
Set 5 1 @ 97%
Sets 6: 1 @ 101+%
*make attempt towards end of 2.5 minute interval
B) Three sets for max reps of:
– 60 seconds of wallballs
– 60 seconds of RKB swings (53/35)
– 60 seconds of DB box step overs (50/35 lbs to 20/16″ box)
– 60 seconds of strict handstand push-ups (sub L-seated DB press)
– 60 seconds of rowing for calories
Rest 3 minutes
Fitness
A) E3M x 5 sets:
– 6 double KB front squats
– 8 chest supported incline DB/KB row w/ pause (bench on 16” box)
– 10 banded tricep push downs w/ pause
Performance
A) E3M x 5 sets:
– 1 front squat @ 32X1 tempo + 2 regular front squats
– 8 chest supported incline DB/KB row w/ pause (bench on 16” box)
– 10 banded tricep push downs w/ pause
Fitness & Performance
B) 3 sets for quality:
– 10 BB Romanian deadlifts @ 60% 1RM deadlift
– 10 DB lat pull-overs
– 1 lap/arm waiters carry
– 20 hollow rocks
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