Fitness
A) E3M x 5 sets:
– 5 back squats
– 8-12 dips
– 6/side SA ring rows
B) E60S x 10-20 sets:
– 7 RKB swings
– 5 wallballs
– 3 burpees or up/downs
*RX+ use 70/44 KB
Performance
A) E3M x 5 sets:
– 5 back squats @ 2 RIR
*Should be around 75-80%. Heavier than last week.
B) E60S x 10-20 sets:
– 7 RKB swings (53/35)
– 5 wallballs (20/14)
– 3 burpees to target
*RX+ use 70/44 KB
Fitness
A) E3M x 5 sets:
– 5 BB bench press
– 3 negative pull-up
*Sub BB bench with DBs at 53X1 tempo
B) E3M x 4-8 sets:
– 200m row
– 6 alternating DB snatch
– 6-9 hanging knee raise
– 9 push-ups
Performance
A) E3M x 5 sets:
– 5 bench press @ 2-3 RIR
– 3-5 strict pull-ups (weighted if able)
*Should be around 70-80%.
B) E3M x 4-8 sets:
– 250/200m row
– 6 alternating DB snatch (50/35)
– 6-9 toes to bar
– 9-12 push-ups
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts (controlled descent)
– 8-12/side half kneeling DB press
– 16 alternating KB gorilla rows
*RDLs @ 55-65% 1RM deadlift (heavier than last week)
B) Strength Option
3-4 sets for quality:
– 8/side front foot elevated split squats
– 12-16 DB tricep rollback extensions
– 8-12 BB drag curls
– 8/side banded chops
OR
Conditioning Option
10 rounds for time:
– 10 cal row
– 10 RKB swings
– 8 push-ups
– 6 alternating goblet hold/prisoner reverse lunges
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12/side SA DB bench press
Even:
– 8 double KB pause front squats
– 8-12 tall kneeling banded lat pull-downs
B) E3M x 4-8 sets:
– 12/9 cal row
– 3 up/down DB devil cleans
– 9-12 wallballs
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang (squat) snatch
Sets 5-8: 1 (squat) snatch
B) E3M x 4-8 sets:
– 15/12 cal row
– 3 DB devil cleans (35/25s)
– 12 wallballs (20/14)
RX+ perform 15/12-5-15 rep scheme
Fitness & Performance
A) E4M x 4 sets:
– 8-12 BB strict presses
– 8-12/side bent over rear delt rows
– 4-8 ring Y raises
*Presses should be heavier than 1/17
Fitness
B) E60S x 10-20 seconds:
– 4 SA DB power clean + push push press (2/side)
– 3 hanging knee raises
– 2 or 4 box step-ups
Performance
B) E60S x 10-20 seconds:
– 3 power clean + push jerk
– 3 toes to bar
– 3 box jump overs (24/20”)
*Partner with equipment to save space.
Monday 2/3
Fitness
A) E3M x 5 sets:
– 5 back squats
– 8-12 dips
– 6/side SA ring rows
B) “Running Fran”
3 rounds for time:
– 400m run
– 15-12-9
Performance
A) E3M x 5 sets:
– 5 back squats @ 2-3 RIR
*Should be around 70-80%
B) “Running Fran”
3 rounds for time:
– 400m run
– 21-15-9
Fitness
A) E2M x 8 sets
Odd sets:
– 8 KB heel elevated goblet squats @ 3110 tempo
– 16 alt KB gorilla rows
Even sets:
– 12-16 DB floor presses
– 16 L-seated leg lift-overs
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 2 burpees
– 4 box step-ups
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive cleans in full squat if able.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap sled push or drag (heavy)
– 10/side banded TKEs
– 10/side lean away DB lateral raise
– 20 alternating DB curls
OR
Conditioning Option
6 min AMRAP
– 8 cal row/bike
– 8 reverse lunges
– 8 abmat sit-ups
R3M
6 min AMRAP
– 8 cal row/bike
– 8 box step-ups
– 8 ring rows
R3M
6 min AMRAP
– 8 cal row/bike
– 8 up/downs
– 8 DB hang power clean (4/s @ 50/35)
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts (controlled descent)
– 8-12/side half kneeling DB press
– 16 alternating KB gorilla rows
*RDLs @ 50-60% 1RM deadlift
Fitness
B) 16 min AMRAP:
– 2 RKB swings
– 4 hanging knee raise
– 6/4 push-ups (elevated if needed)
– 8 air squats
*Add 2 RKB swings each round
Performance
B) 16 min AMRAP:
– 2 RKB swings
– 4 toes to bar
– 6/4 push-ups
– 8 air squats
*Add 2 RKB swings each round
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