Fitness
E6M x 5-7 sets:
– 400m row
– 12 RKB swings
– 12 dips (banded or box)
– 8 hanging knee raises
Performance
E6M x 5-7 sets:
– 500/400m row
– 16 RKB swings (53/35)
– 12 ring dips
– 8 toes to bar
Fitness & Performance
A) E2.5M x 6 sets
– 8-6-4-8-6-4 back squats
*This is wave loading. The second time through should be heavier than the first.
*Fitness can sub box squats if needed.
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 5 wallballs
– 4 alt. DB snatch
– 3 up/downs + 3 ring rows
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 5 wallballs
– 4 alt. DB snatch (50/35)
– 3 burpee pull-ups
double KB deadlifts
– 8 L-seated DB press
– 8 ring rows
B) 5 rounds for time:
– 200m run
– 4 double DB hang power cleans
– 5 DB push press
– 6 DB box step overs
R60S
Performance
A) E3M x 4 sets:
– 5 TnG power clean + push jerk
*build to a heavy but fluid set
B) 5 rounds for time:
– 200m run
– 5 hang power cleans (115/75, 95/65)
– 5 shoulder to overhead
– 5 box jump overs (24/20”)
R60S
Fitness
16 rounds for time with a partner switching every movement:
– 12/9 cal row
– 10 wallballs
– 8 SA DB hang power clean + push press (4/4)
*35 minute time cap.
Performance
16 rounds for time with a partner switching every movement:
– 15/12 cal row
– 12 wallballs
– 9 hang power cleans (115/75, 95/65)
*35 minute time cap.
Open Workout 21.1 (9am)
For time:
– 1 wall walk
– 10 double-unders
– 3 wall walks
– 30 double-unders
– 6 wall walks
– 60 double-unders
– 9 wall walks
– 90 double-unders
– 15 wall walks
– 150 double-unders
– 21 wall walks
– 210 double-unders
Time cap: 15 min.
For time (scaled)
– 1 scaled wall walk
– 10 single-unders
– 3 scaled wall walks
– 30 single-unders
– 6 scaled wall walks
– 60 single-unders
– 9 scaled wall walks
– 90 single-unders
– 15 scaled wall walks
– 150 single-unders
– 21 scaled wall walks
– 210 single-unders
Time cap: 15 min.
Fitness
A) E3M x 5 sets:
– 3 double KB 1&¼ front squats
– 6/side alternating DB incline press
– 12 Russian medball twists
Performance
A) E3M x 5 sets
– 3 1&¼ front squats @ 60-65%
*Perform with 3 count eccentric and 1 count pause at the ¼
*Same weight as last week.
B) Strength Option
3-4 sets for quality:
– 8-12 BB good mornings
– 4/side TGUP sit-ups
– 8-12 tough dips (weighted, BW or band/box)
– 16-24 alternating wall supported DB bicep curls
OR
B) Conditioning Option
E3M x 5-7 sets:
– 30/20 cal row or 24/18 cal bike
Fitness
E6M x 5-7 sets:
– 400m run (scale to 300m)
– 9 double KB deadlifts
– 12 box step ups
– 15 sit-ups
*Scale to 9-10-11 if needed.
Performance
E6M x 5-7 sets:
– 400m run
– 9 deadlifts (225/155, 185/125, 155/105, 135/95)
– 12 box jump overs (24/20”)
– 15 OH weighted sit-ups (25/15)
*It is imperative to pick a weight on deadlifts that you can keep good form with under fatigue.
Fitness
A) E3M x 5 sets:
– 4-6 strict press
– 8/side bent over DB/KB row
– 8 seated hamstring band curls w/ pause
B) E90S x 10-15 sets:
– 20 single unders
– 5 double KB/DB front squats
– 4 push-ups
– 3 burpee to target
Performance
A) E3M x 5 sets:
– 4-6 strict press
– 8/side bent over DB/KB row
*Press should be heavier than last week.
B) E90S x 10-15 sets:
– 20 double unders
– 5 double KB/DB front squats (35/25s)
– 4 push-ups
– 3 burpee to target
RX+ complete with reps of 5-5-5 and/or 30 double unders and/or HSPUs and/or 53/35s.
Fitness
A) E2M x 8 sets:
– 5 BB Romanian deadlifts w/ 3 sec eccentric
After odd sets:
– 8-10 double DB upright rows
After even sets:
– 8-10 lemon squeezes
B) Open Workout 18.1 (Scaled)
20 minute AMRAP
– 8 toes to bar
– 10 SA DB hang power cleans and jerks (5/5 @ 35/20)
– 14/12 cal row
Performance
A) E2M x 8 sets:
– 1 hang power clean
*Start moderate then build to a heavy but crisp single.
B) Open Workout 18.1 (RX)
20 minute AMRAP
– 8 toes to bar
– 10 SA DB hang power cleans and jerks (5/5 @ 50/35)
– 14/12 cal row
