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)

Fitness

A) E2.5M x 6 sets

– 6 Romanian deadlifts @ 2011 tempo

– 6/side half kneeling pallof presses @ 1111 tempo

*Build to a tough working set by 3rd set on RDLs. 

 

B) 5 rounds for time @ steady pace:

– 200m run

– 10 double KB/DB deadlifts

– 5 box jumps w/ step downs

 

Performance

A) E2.5M x 6 sets – deadlift

Set 1: 1 @ 96-98%

Sets 2-6: 2 @ 88-90%

 

B) 5 rounds for time @ steady pace:

– 200m run

– 10 double KB/DB deadlifts (70/44ish)

– 6 box jump overs (24/20”)

Fitness

In teams of 2, AMRAP for 30 minutes:

– 25 air squats

– 20 alternating box step-ups

– 15 RKB swings

– 10 DB/BB push press

– 5 strict pull-ups (sub 8 ring rows)

 

Performance

In teams of 2, AMRAP for 30 minutes:

– 50 air squats

– 40 RKB swings (53/35)

– 30 single arm DB shoulder to overhead (50/35)

– 20 box jumps with step down (24/20”)

– 10 strict pull-ups

Performance

A) EMOM x 20-30 min

– 1 power snatch @ 115/75

– 2 overhead squats

– 3 toes to bar (or 1 bar muscle-up)

– 4 ring dips

RX+ use 135/95.

 

B) For quality:

– 100 hollow rocks

 

Fitness

A) EMOM x 20-30 min

– 4 alternating DB snatches

– 3 goblet squats

– 4 hanging knee raises

– 3 push-ups

 

B) For quality:

– 100 foot anchored strict abmat sit-ups

Performance

A) E2.5MOM x 5 sets:

– 5-4-3-2-2 strict press

– 8 ring rows w/ pause

*Strict presses heavier than last week.

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 8 double DB hang power cleans (50/35)

– 4 DB facing burpees

 

Fitness

A) E2.5MOM x 5 sets:

– 10-8-6-4-4 strict press (building)

– 8 ring rows w/ pause

*Strict presses heavier than last week.

 

B) Every 3 minutes x 4-6 sets:

– 200m run (scale to hill run) or 200/150m row

– 8 double DB hang power cleans (50/35)

– 4 burpees

Performance

A) E2.5MOM x 6 sets

– 2 back squats @ 90%

 

B) 4 rounds for time:

– 500/400m row

– 15-12-9-6 deadlifts (225/155)

– 45-36-27-18 double unders

 

Fitness

A) E2.5MOM x 6 sets

– 5 back squats @ 30X1 tempo

 

B) 4 rounds for time of:

– 500/400m row

– 10 double KB deadlifts

– 30 single unders