Fitness
A) E3M x 6 sets:
– 4 back or box squats
– 8-12 DB seated Arnold presses
– 4 DB/KB batwing rows w/ 6 sec pause
B) E3M x 4-7 sets:
– 12/9 cal row
– 8 DB/DB thrusters
– 24 single unders
Performance
A) E3M x 6 sets:
Set 1: 4 back squats (building set)
Set 2-5: 4 back squats @ 1-2 RIR
*heavier than 8/9
B) E3M x 4-7 sets:
– 12/9 cal row
– 8 DB/DB thrusters (35/25s)
– 24 double unders
RX+ complete with 15/12-10-30 rep scheme
Fitness & Performance
6 min AMRAP
– 400m run, in remaining time AMRAP…
R3M
6 min AMRAP
– 500/400m row, in remaining time AMRAP…
R3M
6 min AMRAP
– 3 pull-ups
– 6 push-ups
– 9 air squats
R3M
6 min AMRAP
– 400m run, in remaining time AMRAP…
R3M
6 min AMRAP
– 500/400m row, in remaining time AMRAP…
*Fitness scale weights on DB and medball
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
*Last day for these movements
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 4 box step-ups (double DB, single DB, unweighted)
– 3-5 dips
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive in a squat if able.
B) EMOM x 10-20 sets:
– 1 squat clean @ 75-80% of A
– 3-5 ring dips
– 3 box jump overs (24/20”)
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
B) 5 rounds for time:
– 200m run
– 8 hanging knee raise / kipping knee tuck
– 12 RKB swings
– 24 single unders
R60S
Performance
A) E4M x 4 sets:
– 8-12 BB bench press @ 1 RIR
– 4-8 ring or supinated strict pull-ups
– 4 ring row to Y w/ 4 sec eccentric
*Heavier than last week (less RIR)
B) 5 rounds for time:
– 200m run
– 8 toes to bar
– 16 RKB swings (53/35)
– 24 double unders
R60S
RX+ complete with 4 bMUs, 70/44 KB
Fitness
EMOM x 4-7 sets
1: 12/9 or 10/7 cal row
2: 10 plate ground to overhead
3: 8 box step-ups (24/20”)
4: 10 lemon squeezes
5: 12/9 push-ups (elevate if needed)
6: rest
Performance
EMOM x 4-7 sets
1: 12/9 cal row
2: 10 plate ground to overhead
3: 8 box jump overs (24/20”)
4: 10 plate overhead walking lunges
5: 12/9 push-ups
6: rest
RX+ use 15/12-12-9-12-15/12 rep scheme
Fitness
A) E3.25M x 5 sets
– 8/side DB split squats
– 16 alt KB gorilla rows
– 8-12/side half kneeling landmine presses
Performance
A) E3.25M x 5 sets
– 2.2.2 Touch and go power clean + push jerk clusters
*rest 10 sec between each quick set of doubles
Fitness & Performance
B) Strength Option
3-4 sets for quality
– 12-16 DB incline press @ 1-2 RIR
– 1 lap/arm chaos KB suitcase carry
– 6-12 strict pull-ups (sub 3 negatives)
– 12 alt BB or goblet hold cossack squats
OR
Conditioning Option
For time:
– 800-600-400-200m run
– 8-6-4-2 wall walks
– 16-12-8-4 medball cleans (20/14)
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
*last day for these movements
Fitness
B) E60S x 12-24 sets…
Odd sets:
– 12/9 or 10/7 cal row
Even sets:
– 12 RKB swings
– 3 up/downs
Performance
B) E60S x 12-24 sets…
Odd sets:
– 12/9 cal row
Even sets:
– 12 RKB swings (53/35)
– 3 burpees over rower
RX+ complete with 15/12 cal row and 70/44 KB
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
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