Fitness
A) E3M x 4 sets:
– 5 back or box squats
– 8-12 DB seated Arnold presses
– 5 batwing rows w/ 5 sec pause
B) E5M x 3-5 sets:
– 400m run
– 9 DB/KB thrusters
– 9 strict pull-ups
Performance
A) E3M x 4 sets:
Set 1: 5 back squats (building set)
Set 2-5: 5 back squats @ 1-2 RIR
*heavier than 7/31
B) E5M x 3-5 sets:
– 400m run
– 9 DB/KB thrusters (35/25s)
– 12 pull-ups
RX+ complete w/ CTB pull-ups
Aerobic Capacity Day
Fitness
8 min AMRAP:
– 200 m row
– 6 hanging knee raise / lemon squeezes
– 9 push-ups
R4M
8 min AMRAP:
– hill run
– 6 box step-ups
– 12 SA DB hang power clean (6/6)
R4M
8 min AMRAP:
– 200 m row
– 9 DB goblet squats
– 12 ring rows
R4M
8 min AMRAP:
– hill run
– 6 up/downs
– 18 single unders
Performance
8 min AMRAP:
– 250/200 m row
– 6 toes to bar
– 12/9 push-ups
R4M
8 min AMRAP:
– hill run
– 6 box jump overs (24/20”)
– 12 SA DB hang power clean (6/6 @ 50/35)
R4M
8 min AMRAP:
– 250/200 m row
– 9 DB goblet squats
– 12 ring rows
R4M
8 min AMRAP:
– hill run
– 6 up/downs
– 24 double unders
Fitness
A) E2M x 8 Sets
Odd sets:
– 16 glute bridge alt. DB floor press
– 16 alt. double KB gorilla rows
Even sets:
– 8-12 BB good mornings
– 16 crossbody knee to elbows from plank
B) 5 rounds for time:
– 200m row (double for AB)
– 5 DB hang squat cleans
– 5-10 ring dips
– 10-15 wallballs
R90S
Performance
A) E2M x 8 sets
Sets 1-2: 1 hang clean + 1 clean
Sets 3-4: 1 low hang clean + 1 clean
Sets 5-6: 2 cleans
Sets 7-8: 1 clean
*Receive in a squat if able.
B) 5 rounds for time:
– 250/200m row (double for AB)
– 5 tng squat cleans (135/95, 115/75, 95/65)
– 10 ring dips
– 15 wallballs (20/14)
R90S
RX+: 155/105 BB, 20 WBs
Fitness
For time w/ a friend:
– 80 cal row
– 80 RKB swings
– 60 air squats
– 400m run (together)
– 60 ring rows
– 80 push-ups (elevate if needed)
– 80 cal row
Performance
For time w/ a friend:
– 100/80 cal row
– 100 RKB swings
– 80 air squats
– 600m run (together)
– 80 ring rows
– 100/80 push-ups
– 100/80 cal row
*Sub pull-ups for ring rows if able.
Fitness
A) E4M x 4 sets:
– 8-12 BB bench press
– 2-4 negative supinated pull-ups (2-3 sec down)
– 4 ring row to Y w/ 4 sec eccentric
*If you have strict pull-ups, do performance protocol
Performance
A) E4M x 4 sets:
– 8-12 BB bench press @ 1-2 RIR
– 4-8 ring or supinated strict pull-ups
– 4 ring row to Y w/ 4 sec eccentric
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled pull
– 8/side box step downs w/ heel tap
– 10-20 DB rollback tricep extensions
– 8/side wide stance banded chaos pallof press w/ pause (green + 5 or 10lb)
OR
Conditioning Option
3-5 sets…
3 min running clock
– 500/400m row
– 20 double unders
– AMRAP DB/KB thrusters in remaining time (35/25s)
R2M
Fitness
A) E3.5M x 4 sets
– 8/side DB split squats
– 16 alt KB gorilla rows
– 8-12/side half kneeling landmine presses
B) B) EMOM x 10-20 sets:
– 3 double DB hang power clean + push press
– 4 box step overs
– 3, 4 or 5 hanging knee raises
Performance
A) E3.5M x 4 sets
– 3.3.3 Touch and go power clean + push jerk clusters
*rest 10 sec between each quick set of triples
B) EMOM x 10-20 sets:
– 1 power clean push jerk (5-10% heavier than part A)
– 3 box jump overs (24/20”)
– 3, 4 or 5 toes to bar
*Pick a weight on BB that is tough but technically sharp even while fatigued.
*Pick a number on T2B that you can keep UB
Aerobic Capacity Day
Fitness & Performance
2 times through (4 sets total):
8 min AMRAP:
– 12/9 cal row
– 12 RKB swings
– 6 dips
R4M
8 min AMRAP:
– top of hill run
– 6 lemon squeezes
– 3 DB devil press (35/25s)
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts
– 8-12/side SA DB bench press
– 8-12 tall kneeling banded lat pull-downs
*heavier than last week
Fitness
B) E2M x 8-12 sets
– 24 single unders
– 12 alt. DB snatch
– 10 push-ups
– 18 goblet hold reverse lunges
Performance
B) E2M x 8-12 sets
– 30 double unders
– 12 alt. DB snatch (50/35)
– 12/9 push-ups
– 12 goblet hold reverse lunges
RX+ complete with 6-9 HSPUs
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