Fitness
E4M x 8-12 total sets (4-6 each)
Station 1:
– 16/12 cal row
– 5 double DB hang power snatches
– 5 burpees
Station 2:
– 300m run (sub 200m)
– 5 DB front squats
– 9 hanging knee raise
Performance
E4M x 8-12 total sets (4-6 each)
Station 1:
– 20/16 cal row
– 5 hang power snatches (115/75, 95/65, 75/55)
– 7 burpees over barbell
Station 2:
– 300m run
– 5 overhead squats (sub front squat)
– 9 toes to bar
Fitness
A) E3M x 5 sets:
10-8-8-8-8 deadlifts
– 8-12 DB floor press
– 8-12 tall kneeling banded lat pull-down
B) EMOM x 10-20 sets
– 7 RKB swings (53/35
– 3 box jump overs (24/20”)
– 5 push-ups
– 3 ring rows
Performance
A) E3M x 5 sets:
Set 1: 10 deadlifts (building)
Sets 2-5: 8 deadlifts @ 2-3 RIR
B) EMOM x 10-20 sets
– 7 RKB swings (53/35
– 3 box jump overs (24/20”)
– 5 push-ups
– 3 ring rows
Fitness
A) E2M x 8 sets:
– 3 back or box squats
After odd sets…
– 16-24 alt DB tall kneeling overhead piston press
After even sets…
– 8-12 tough ring rows
*Same or heavier than last week’s 3s
B) “Little Fran on the Run”
3 rounds for time:
– 400m run
– 15-12-9 reps of…
Performance
A) E2M x 8 sets
Set 1: 3 back squats (building set)
Set 2-6: 3 back squats @ 1-2 RIR
*Same or heavier than last week’s 3s
B) “Fran on the Run”
3 rounds for time:
– 400m run
– 21-15-9 reps of…
Fitness & Performance
A) E4M x 4 sets
– 8-12 BB strict press
– 8-12/side bent over DB row
– 20 sec/side Copenhagen plank
*Same or heavier than last week
B) Strength Option
3-4 sets for quality:
– 16-24 alt. DB incline curls
– 8-12/side wall assist DB RDLs
– 8/side KB suitcase high steps
– 12-16 band/cable tricep push-downs
OR
Conditioning Option
6-8 sets:
– 90 sec on / 90 sec rest @ 80-90% (run/row/bike/ski)
Fitness
A) E2M x 6 sets (3 each)
Odd sets:
– 8-12 DB Z press
– 8 weighted step-ups (R)
Even sets:
– 8-12/side half kneeling band row + reach
– 8 weighted step-ups (L)
B) 3 rounds for time:
– 400m run
– 16-12-8
*HPC reps should be split between arms
Performance
A) E2.5M x 6 sets
Sets 1-2: 4 hang power cleans
Sets 3-4: 3 hang power cleans
Sets 5-6: 2 hang power cleans
*Build to a heavy double
B) 3 rounds for time:
– 400m run
– 20-16-12
*HPC reps should be split between arms
Fitness
A) E2M x 6 sets (3 each)
Odd sets:
– 8-12 DB Z press
– 8 weighted step-ups (R)
Even sets:
– 8-12/side half kneeling band row + reach
– 8 weighted step-ups (L)
B) 3 rounds for time:
– 400m run
– 16-12-8
*HPC reps should be split between arms
Performance
A) E2.5M x 6 sets
Sets 1-2: 4 hang power cleans
Sets 3-4: 3 hang power cleans
Sets 5-6: 2 hang power cleans
*Build to a heavy double
B) 3 rounds for time:
– 400m run
– 20-16-12
*HPC reps should be split between arms
Fitness
E4M x 8-12 total sets (4-6 each)
Station 1:
– 16/12 cal row
– 5 up/down DB devil press
– 10 box step-ups
Station 2:
– 16/12 cal row
– 5-10 strict pull-ups
– 10 lemon squeezes
Performance
E4M x 8-12 total sets (4-6 each)
Station 1:
– 20/16 cal row
– 5 DB devil press (35/25s)
– 10 DB box step-ups
Station 2:
– 20/16 cal row
– 10 pull-ups
– 10 lemon squeezes
Fitness
A) E3M x 4 sets:
10-8-8-8 deadlifts
– 8-12 DB floor press
– 8-12 tall kneeling banded lat pull-down
B) E5M x 3-5 sets:
– 400m row
– 15 RKB swings
– 9 dips
– 12 air squats
Performance
A) E3M x 4 sets:
Set 1: 10 deadlifts (building)
Sets 2-4: 8 deadlifts @ 2-3 RIR
B) E5M x 3-5 sets:
– 500/400m row
– 20 RKB swings (53/35)
– 10 ring dips
– 15 air squats
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