Fitness & Performance
A) E4M x 4 sets:
– 8-12/side SA DB bench press @ 3111 tempo
– 4-8 strict/weighted or 2-4 negative pull-ups
– 8-12 medball hamstring curls
*Negative pull-ups can be scaled to using a BB on rack with feet on floor.
Fitness
B) EMOM x 10-20 sets:
– 3 up/down DB devil cleans
– 3 dips
– 3-6 air squats
Performance
B) EMOM x 10-20 sets:
– 3 DB devil cleans (35/20s)
– 3 ring dips
– 6 air squats
Fitness
E10M x 3-5 sets:
– 200m row
– 12 alt DB hang power snatch
– 200m run or 400m bike
– 12 strict pull-ups
– 200m row
– 12 DB box step-ups (sub no DB)
– 200m run or 400m bike
– 36 single unders
*Tip – break up pull-ups into multiple sets of 6 or 4
Performance
E10M x 3-5 sets:
– 250/200m row
– 16 alt DB hang power snatch (50/35)
– 200m run or 500/400m bike
– 14 pull-ups
– 250/200m row
– 12 DB box step-ups
– 200m run or 500/400m bike
– 48 double unders
Fitness
A) E3M x 6 sets:
– 4 deadlifts (building)
After odd sets…
– 10-15 DB floor press
After even sets…
– 10/side half kneeling single arm banded lat pull-down
*Deadlifts should be a little heavier than last week.
B) E5M x 3-5 sets:
– 500m row or 1000m bike
– 15 RKB swings
– 10-15 push-ups
Performance
A) E3M x 6 sets:
– 4 deadlifts @ 2-3 RIR
*Heavier than last week (4/4)
B) E5M x 3-5 sets:
– 500m row or 1000m bike
– 20 RKB swings (53/35)
– 15-25 push-ups
RX+ use 70/44 KB
Fitness
A) E2M x 8 sets
Odd sets:
– 10/side half kneeling DB press
– 10 heel elevated KB goblet squats
Even sets:
– 5 DB batwing rows w/ 5 sec holds
B) 5 round for time:
– 5 double DB hang power snatch
– 20 single unders
– 5 burpees
– 20 single unders
– 200m run
R60S
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang snatch + 1 low hang snatch
Sets 7&8: 1 low hang snatch
*Can be power or full squat snatch.
*Hang is above knee, low hang is 2” below knee
B) 5 round for time:
– 5 hang power snatch (95/65, 75/55)
– 20 double unders
– 5 burpees over the bar
– 20 double unders
– 200m run
R60S
Fitness & Performance
A) E3M x 5 sets
– 5 strict press
– 5 DB batwing rows w/ 5 count pause
– 5/side banded half twists to pallof press (small band)
B) Strength Option
3-4 sets for quality:
– 10 BB hip thrusts w/ pause
– 10-20 band/cable tricep push-downs
– 10/side DB bent over row
– 1 lap suitcase chaos carry
OR
Conditioning Option
4 rounds:
– 400m run / 1000/800m bike / 500/400m row
– 20-15-10-5 plate ground to overhead
– 20-15-10-5 abmat sit-ups
Fitness
A) E3M x 5 sets:
– 5 BB front squats
– 10 tall kneeling DB overhead press
– 15/side single arm ring row w/ reach
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 4 dips
– 4-6 reverse lunges
Performance
A) E3M x 5 sets:
– 5 front squats @ 2 RIR
*Heavier than last week
B) EMOM x 10-20 sets:
– 2 touch and go squat cleans (135/95, 115/75, 95/65)
– 4 ring dips
– 6 reverse lunges
RX+ use 115/105
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side SA DB bench press @ 3111 tempo
– 4-8 strict/weighted or 2-4 negative pull-ups
– 8-12 medball hamstring curls
*Negative pull-ups can be scaled to using a BB on rack with feet on floor.
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 10-15push-ups + 5-10 lemon squeezes
Even 12/9 cal row + 5-10 pull-ups + 5 up/downs
*If doing strict pull-ups, complete 5-10 reps
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 15/10 push-ups + 5-10 lemon squeezes
Even 15/12 cal row + 10 pull-ups + 5 burpees
*If doing strict pull-ups, complete 5-10 reps
Fitness
E10M x 3-5 sets:
– 200m row
– 4 up/down DB devil cleans
– 200m run or 400m bike
– 8 DB push press
– 200m row
– 12 DB goblet or air squats (single DB)
– 200m run or 400m bike
– 24 single unders
Performance
E10M x 3-5 sets:
– 250/200m row
– 5 DB devil cleans (35/20s)
– 200m run or 500/400m bike
– 10 DB push press
– 250/200m row
– 15 DB goblet squats (single DB)
– 200m run or 500/400m bike
– 30 double unders
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