Fitness
30 min AMRAP w/ a partner (switch each movement):
– 200m row
– 12 RKB swings
– 12 air squats
– 200m run
– 12 push-ups
– 12 wallballs
– 250/200m row
– 8 pull-ups
– 8 box step-ups
– 200m run
– 8 dips
– 8 up/downs
Performance
30 min AMRAP w/ a partner (switch each movement
– 250/200m row
– 15 RKB swings (53/35)
– 15 air squats
– 200m run
– 15/12 push-ups
– 15 wallballs (20/14)
– 250/200m row
– 10 pull-ups
– 10 box jump + step-down (24/20”)
– 200m run
– 10 dips
– 10 burpees
Fitness
A) E3M x 6 sets:
– 5 front squats (BB or dKB)
After Odd sets: 16 alt. tall kneeling DB piston presses
After Even sets: 8-12 tough ring rows
Performance
A) E3M x 6 sets:
– 4 front squats @ 80-85%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag or push
– 8-12 dips (weighted if able)
– 8-12 slide hamstring curls (fast in, slow out)
– 8-12 BB drag curls
OR
Conditioning Option
20 min AMRAP:
– 250/200m row
– 12 SA DB hang power cleans
– 6 up/downs
– 250/200m row
– 9 goblet squats
– 12 lemon squeezes
Fitness
A) E3M x 6 sets:
– 5 deadlifts
After Odd sets: 12-16 DB floor press
After Even sets: 8-12 straight arm banded lat pull-downs
*DLs heavier than last week
B) 3 rounds for time:
– 500m row
– 24-20-16 RKB swings
– 12-10-8 box step-ups
Performance
A) E3M x 6 sets:
– 4 deadlifts @ 75-80%
B) 3 rounds for time:
– 500m row
– 30-24-18 RKB swings (53/35)
– 15-12-9 box jump overs (24/20”)
RX+ use 70/44
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12/side half kneeling BB landmine press
Even:
– 8-12 KB Romanian deadlifts
– 12-16 KB gorilla rows
*Last time through these movements
B) EMOM x 10-20 sets:
– 4 DB push press
– 4 hanging knee raise
– 4 prisoner lunges
Scale up with 4-5-6 rep scheme
Performance
A) E2M x 8 sets
Sets 1-4: 2 pause split jerk (lighter)
Sets 5-8: 1 split jerk (heavier)
*Pause on the dip and the catch.
B) EMOM x 10-20 sets:
– 4 shoulder to overhead (115/75, 95/65, 75/55)
– 4 toes to bar
– 4 prisoner lunges
RX+ 135/95 and/or 2 bMUs instead of T2B w/ 6 lunges
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 12-16 alternating low hold landmine lateral squats
*Scale with regular split squats
Even:
– 8-12 DB bench press
– 8-12 tall kneeling banded lat pull-down
B) E2M x 8-12 sets
Odd: 12/9 cal row + 5 double DB hang power snatches
Even: 12/9 cal row + 5 5 up/downs
Scale to 10/7 cal row if needed.
Performance
A) E2M x 8 sets
Sets 1-2: 3 high hang snatch
Sets 3-4: 2 hang snatch
Sets 5-8: 1 low hang snatch (below knee)
*Receive as low as you’re able to with a focus on bar path.
B) E2M x 8-12 sets
Odd: 12/9 cal row + 5 hang power snatch (95/65, 75/55, 65/46)
Even: 12/9 cal row + 5 burpees over the barbell
RX+ complete with hang squat snatches.
Murph
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition bodyweight movements as needed.
*Wear a 20/14 weight vest if you have one.
½ Murph
– 800m run
– 50 pull-ups
– 100 push-ups
– 150 air squats
– 800m run
*Partition bodyweight movements as needed.
¼ Murph
– 400m run
– 25 pull-ups
– 50 push-ups
– 750 air squats
– 400m run
*Partition bodyweight movements as needed.
Fitness
8 rounds for time with a partner (alternate every movement):
– 12/9 cal row
– 12 DB SA hang power cleans (3/3/3/3 or 6/6)
– 12 box step-ups
+
R2M
+
6 rounds for time with a partner (alternate every movement):
– 200m run
– 12 DB SA push press (3/3/3/3 or 6/6)
– 9 up/downs
Performance
8 rounds for time with a partner (alternate every movement):
– 15/12 cal row
– 12 DB SA hang power cleans (3/3/3/3 or 6/6 @ 50/35)
– 9 box jump overs (24/20”)
+
R2M
+
6 rounds for time with a partner (alternate every movement):
– 200m run
– 12 DB SA push press (3/3/3/3 or 6/6)
– 9 burpees over rower
Fitness
A) E4M x 4 sets:
– 6-10 bench press
– 4 supinated pull-up negatives (2-3 sec descent)
– 8-12 ring face pulls
*heavier on BP than last week
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 75%
– 4-8 strict ring or supinated pull-ups (weighted if able)
– 8-12 ring face pulls
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length hand over hand sled pulls
– 12 alt cossack squats (goblet hold if able)
– 10-20 dips
– 20-30 sec/side side plank
OR
Conditioning Option
20-18-16-12-10-8-6-4-2 reps for time of:
– cal row
– RKB swings
– box step ups
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