Fitness
A) E4M x 3 sets:
– 8-12 DB or BB bench press
– 4-8 strict or 2-4 negative supinated pull-ups
– 8-12 sandbag hip thrusts off bench w/ pause
B) 5 rounds – 3 min AMRAP
– 6 RKB swings
– 4 push-ups
– 8 air squats
R60S after each round
Performance
A) E4M x 3 sets:
– 8 bench press @ 2RIR
– 4-8 strict supinated/ring pull-ups
– 8/side shoulder external rotations
B) “The Chief”
5 rounds – 3 min AMRAP
– 3 power cleans
– 6 push-ups
– 9 air squats
R60S after each round
Fitness
A) E2M x 6 sets
Odd sets:
– 8-12/side SA DB bench press
– 8-12 BB good mornings
Even sets:
– 8-12/side SA half kneeling banded high row
– 12-16 hip extension marches (off bench)
Performance
A) E2M x 6 sets:
Sets 1-2: 1 clean + 1 push press + 1 push jerk + 1 spit jerk
Sets 3-4: 1 clean + 1 push jerk + 1 spit jerk
Sets 4-6: 1 clean + 1 split jerk
*Receive clean in full squat if able
Fitness & Performance
B) Strength Option
3 sets:
– 1 lap heavy sled push or drag
– 8-12 DB tricep rollback extensions
+
3 sets:
– 16-20 DB walking lunges
– 8-12 BB or EZ bar curls
OR
Conditioning Option
20 min AMRAP
– 250/200m row or 500/400m bike
– 12 walking lunges
– 10 ring rows
– 8 dips
Fitness
EMOM x 4-7 sets
1: 12/9 cal row
2: 12 plate ground to overhead
3: 9 hanging knee raises
4: 12/9 cal row
5: 12 wallballs
6: 6 burpees
7: rest
Performance
EMOM x 4-7 sets
1: 15/12 cal row
2: 12 plate ground to overhead
3: 9 toes to bar
4: 15/12 cal row
5: 15 wallballs (20/14)
6: 9 burpees to target
7: rest
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 12-16 DB bench press w/ pause
– 12-16 straight arm banded lat pull-down
Fitness
B) 5 rounds for time:
– 200m run
– 12 RKB swings
– 10 push-ups
– 8 box step-ups
R60S
Performance
B) 5 rounds for time:
– 200m run
– 15 RKB swings
– 12 push-ups
– 9 box jump overs (24/20”)
R60S
Fitness
A) E4M x 5 sets:
– 8 back or box squats
– 16-24 alt DB tall kneeling overhead piston press
– 8-12 tough ring rows
*heavier than last week’s 8s
B) E5M x 4-5 sets:
– 500/400m row
– 12 DB/KB thrusters (35/25s)
– 12 lemon squeezes
*Keep rowing efforts the same
Performance
A) E4M x 4 sets
Set 1: 8 back squats (building set)
Set 2-4: 8 front squats @ 2 RIR
*heavier than last week’s 8s
B) E5M x 4-5 sets:
– 500/400m row
– 12 DB/KB thrusters (35/25s)
– 12 lemon squeezes
*Keep rowing efforts the same
Fitness
A) E2M x 6 sets
Odd sets:
– 8-12/side half kneeling landmine press
– 6 toe drag box step-downs (R)
Even sets:
– 16 alt. KB gorilla rows
– 6 toe drag box step-downs (L)
B) E90S x 10-15 sets:
– 20 single unders
– 6 DB hang power snatches
– 5 goblet squats
– 4 strict pull-ups
Performance
A) E2M x 6 sets:
– 1 power snatch + 1 overhead squat + 1 hang (squat) snatch
*OHS to the best of your ability while keeping form.
B) E90S x 10-15 sets:
– 20 double unders
– 3 hang power snatches (95/65, 75/55, 65/45)
– 4 overhead squats
– 5 pull-ups
RX+ perform with CTB pull-ups or 2 bar or ring MUs
Scale with front squats
Fitness
For time w/ a partner:
– 800m row
– 80 wallballs
– 800m row
– 60 dips or push-ups
– 800m row
– 80 RKB swings
– 800m row
– 60 ring rows
– 800m row
Performance
For time w/ a partner:
– 1000m row
– 120 wallballs
– 1000m row
– 60 pull-ups
– 1000m row
– 120 RKB swings (53/35)
– 1000m row
– 60 ring dips
– 1000m row
Fitness & Performance
A) E4M x 5 sets:
– 8/side split squats (regular or rear foot elevated)
– 4 DB batwing rows (5 sec pause)
– 8-12 BB Bradford presses
*Tough is relative to fitness level. Use a deficit or add elevation.
*Last day for these movements
B) Strength Option
3 sets for quality
– 8-12 banded Spanish squats
– 8-12 tough ring rows w/ pause
+
3 sets for quality
– 12-16 KB skull crushers
– 8-12 supine medball hamstring curls
Conditioning Option
10 rounds for time:
– 10 cal row
– 10 wallballs
– 10 lemon squeezes
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