Fitness

A) Every 5 minutes x 4-6 sets:

– 400m or 300m run

– 5 devil presses

– 7 strict pull-ups

– 9 box jumps w/ step down or step-ups

 

B) 3 sets for quality:

– 10/side single leg glute bridge + 10 second hold

– 20 reverse snow angels

 

Performance

A) Every 5 minutes x 4-6 sets:

– 400m run

– 6 devil presses (35/25)

– 8 chest to bar pull-ups

– 10 box jump overs (24/20”)

*Keep split times the same across all sets

 

B) 3 sets for quality:

– 10/side single leg glute bridge + 10 second hold

– 20 reverse snow angels

 

Fitness

A) E2MOM x 8 sets (4 each, alternating)

1: 8/side rear foot elevated split squats

2: 8/side bent over DB rows

 

B) E5MOM x 4 sets @ 90-95%:

– 20/15 cal row

– 10 burpees over the bar

– 12 double KB front squats 

*Front squats should be UB.

*Push the pace on these but end with similar times. 

 

Performance 

A) E2MOM x 8 sets (4 each, alternating)

1: 8/side rear foot elevated split squats

2: 8/side bent over DB rows

 

B) E5MOM x 4 sets @ 90-95%:

– 25/20 cal row

– 15 burpees over the bar

– 10 front squats 

*Front squat weight 95/65, 115/75, 135/95. Should be UB.

*Push the pace on these but end with similar times.

 

Fitness

A) EMOM x 5 sets

1: 6/side DB presses @ 2111 tempo

2: 12 alternating DB reverse lunges (farmer hold)

3: 6/side banded straight arm twists

 

B) EMOM x 10-15 min

– 9 KB swings (53/35)

– 7/5 perfect push-ups

– 5 kip to knee tuck or abmat sit-ups

*Scale to 8-6-4 or 7-5-3 if needed. 

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 position snatch (high hang, hang, floor)

Sets 4-6: 2 position snatch (high hang, hang)

Sets 7-10: snatch

*Go off feel today, don’t worry about percentages.

 

B) EMOM x 10-15 min

– 9 KB swings (53/35)

– 7/5 perfect push-ups

– 5 toes to bar

 

Fitness

A) E2M x 6 sets:

– 6 double KB front squats @ 32X1 tempo

– 2-3 negative supinated pull-ups

 

B) E2.5MOM x 5-6 sets:

– 200m run

– 10 alternating DB snatches

– 30 single unders

 

Performance

A) E2M x 6 sets:

– 3 front squats @ 32X1 tempo 

– 2-3 weighted supinated pull-ups

*Build on front squats from 65%.

 

B) E2.5MOM x 5-6 sets:

– 200m run

– 10 alternating DB snatches (50/35)

– 30 double unders

*RX+ use 70/44.

 

Fitness

For time, alternating each movement with a partner

6 rounds:

– 12/9 or 10/7 cal row

– 10 DB/KB thrusters

– 8 box step-ups (24/20”)

Immediately followed by 

6 rounds:

– 200m run

– 10 RKB swings

– 8 NPU burpees

 

Performance 

For time, alternating each movement with a partner

6 rounds:

– 15/12 cal row

– 12 DB/KB thrusters (35/25)

– 9 box jump overs (24/20”)

Immediately followed by 

6 rounds:

– 200m run

– 12 KB swings (53/35)

– 9 burpees to target

*RX+ use 50/35

Fitness & Performance

A) E90S x 8 sets:

– 5 push press

*Build to a heavy but sharp set of 5.

 

B) 3 sets for quality:

– 1 length hand over hand bent over sled pull

– 30 sec march w/ double KB overhead hold

– 1 lap sideways sled drag

 

C) 3 sets for max reps

– 20 sec max sandbag squats, R2-3M

*Take your pick from 30, 60 or 90lb sandbag.

*Make sure to hit depth at bottom and full hip lockout at top of reps.

Fitness

A) EMOM x 4 sets

1: 8-10 DB Romanian deadlifts 

2: 8-10 L-seated band rows w/ pause

3: 30 seconds ring or floor plank

 

B) For time:

– 1000m row

– 60 RKB swings 

– 20 strict pull-ups

 

Performance

A) E90S x 8 sets

– hang power clean + power clean

*Build to a tough set

 

B) For time:

– 1000m row

– 20 squat cleans (135/95)

– 40 pull-ups

Fitness

EMOM x 5-7 sets

1 – 12/9 or 10/7 cal row

2 – 12 DB push press

3 – 4-8 burpee box jump step ups

4 – 20 single unders + 8 DB/KB deadlifts

5 – rest

 

Performance

EMOM x 5-7 sets

1 – 12/9 cal row

2 – 12 shoulder to overhead (95/65)

3 – 4-8 burpee box jump overs

4 – 20 double unders + 8 DB/KB deadlifts (55/35ish)

5 – rest

RX+ row 15/12 cal, 115/75 BB, 70/44 KB