Fitness
A) E2.5M x 6 sets:
– 8 weighed step ups @ moderately heavy weight
– 8 bent over DB rows
*Switch sides every set, start with non dominant side
B) 3 rounds for time
– 400m run
– 20 box step ups (10/side)
– 10 DB thrusters
Performance
A) 15 min to determine 1RM back squat
Suggested loading –
10 @ 25%
6 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 96%
1 @ 100+%
B) 3 rounds for time
– 400m run
– 16 DB box step-overs (55/35 lbs to 20″/16″)
– 8 DB burpee + squat clean to thruster
Fitness
A) E2.5MOM x 5 sets:
– 10-8-6-4-2 strict press
– 5/side 3 point plank + band resisted lat pull
*Strict presses heavier than last week.
B) EMOM x 4-6 sets
1: 12/9 or 10/7 cal row
2: 8 DB hang power clean + push press
3: 30 single unders + 4-8 hanging knee raise
(sub 15 jumping jacks + lemon squeezes)
Performance
A) E2.5MOM x 5 sets:
– 5-4-3-2-1 strict press
– 5/side 3 point plank + band resisted lat pull
*Strict presses heavier than last week.
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 8 hang power clean + push press (115/75)
3: 20 double unders + 4-8 toes to bar
Fitness
A) E2.5M x 6 sets:
– 8 deadlifts @ moderately heavy weight
– 8 seated Arnold presses
B) E4MOM x 4-5 sets:
– 200m run
– 15 RKB swings
– 12 wallballs
– 9 push-ups
Performance
A) 15 min to determine 1RM deadlift
Suggested loading –
10 @ 25%
6 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 96%
1 @ 100+%
B) E4MOM x 4-5 sets:
– 200m run
– 9 deadlifts @ 50% of A
– 12/9 push-ups
– 15 wallballs (20/14)
*Goal is to keep pace steady throughout with good form on DLs.
Fitness
Every 6 minutes x 6 sets (3 each):
Station 1
– 400 or 300m run
– 3 rounds
Station 2
– 500/400m row
– 3 rounds
Performance
Every 6 minutes x 6 sets (3 each):
Station 1
– 400m run
– 3 rounds
Station 2
– 500/400m row
– 3 rounds
Fitness
A) E2.5MOM x 6 sets
*Alternated station every set (3 each)
Station 1:
– 12 alternating DB/KB weighted step-ups
– 12 supine band pull-aparts
Station 2:
– 12 (6/side) half kneeling landmine presses
– 12 alternating banded psoas marches
B) 12 min AMRAP
– 1500/1200m row
– in remaining time
*Increase reps by 3 every set.
Performance
A) E2.5MOM x 6 sets
– 2 back squats @ 87.5%
*This is a little lighter than last week.
B) 12 min AMRAP
– 1500/1200m row
– in remaining time
*Increase reps by 3 every set.
Fitness
“Luke-ish”
For time:
– 400m run
– 20 (10/side) single arm DB hang clean & jerk (switch every 5)
– 400m run
– 25 toes to bar, kip to knee raise, lemon squeeze
– 400m run
– 30 wallballs
– 400m run
– 30 KB swings
– 400m run
– 25 push-ups
– 400m run
– 20 (10/side) DB goblet hold lunge steps
– 400m run
*If you need to, scale run to 300 or 200m.
Performance
“Luke”
For time:
– 400m run
– 15 clean and jerks (155/105)
– 400m run
– 30 toes to bar
– 400m run
– 45 wallballs (20/14)
– 400m run
– 45 KB swings (53/35)
– 400m run
– 30rin dips
– 400m run
– 15 weighted lunge steps (155/105 – front or back rack)
– 400m run
Fitness
A) E3MOM x 6 sets
*Alternated station every set
Station 1:
– 12 DB bench press @ 2011 tempo
– 12 KB lat pull-overs
Station 2:
– 12 bent over BB rows @ 2011 tempo
– 20-30 sec accumulated top of ring dip hold in hollow position
B) 12 min AMRAP:
– 5 strict pull-ups
– 10/7 push-ups
– 20-40-60… single unders unders
*Increase double unders by 20 reps each set.
C) 3 sets:
– 30 sec accumulated L-sit
– 10 facedown IYTs
Fitness
A) E3MOM x 5 sets:
– 8 double KB front rack squats @ 2111 tempo
– 8 seated BB presses @ 2111 tempo
B) E4MOM x 4-5 sets:
– 500/400m row
– 8 DB power cleans
*If you have the ability, start power cleans with font head of DB in contact with ground.
Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 65-75%
+
E2MOM x 5 sets:
– 1 clean & jerk @ 80, 84, 88, 92, 96%
B) E4MOM x 4-5 sets:
– 500m row
– 5 power cleans (185/125)
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