Fitness
E8M x 4-6 sets:
– 400m row
– 12 hanging knee raises
– 10 DB devil cleans
– 16 prisoner walking lunges
– 12DB push presses
– 20 single unders
*Switch the order every round.
Performance
E8M x 4-6 sets:
– 500/400m row
– 15 toes to bar
– 10 DB devil cleans (35/25)
– 20 prisoner walking lunges
– 15 DB push presses
– 25 double unders
*Switch the order every round.
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
B) 3 rounds for time:
– 600-400-200m run
– 30-20-10 wallballs (in UB sets of 10)
– 15-10-5 up/downs
Performance
A) E3M x 6 sets:
– 5 front squats @ 75-80%
B) 3 rounds for time:
– 600-400-200m run
– 40-30-20 wallballs (20/14)
– 20-15-10 box jump overs (24/20”)
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) 15 min AMRAP
– 9 RKB swings (53/35)
– 9/7 push-ups
– 9 air squats
– 27 double unders
Performance
A) E3M x 6 sets:
– 5 deadlifts @ 70-75%
B) 15 min AMRAP
– 9 RKB swings (53/35)
– 9/7 push-ups
– 9 air squats
– 27 double unders
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
B) E3M x 4-8 sets:
– 12/9 cal row
– 5 DB push press
– 6-9 strict pull-ups
– 3 burpees over the barbell
Performance
A) E2M x 8 sets
Sets 1-4: 1 push press + 1 split jerk
Sets 5-8: 1 split jerk
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 shoulder to overhead
– 7 pull-ups
– 3 burpees over the barbell
*Pick the weight on the barbell that makes it tough but unbroken
*RX+ complete with 6 S2O + 3 bMUs or 15/12-6-9-3 rep scheme
Fitness
E2MOM x 3-4 sets
1: 300m row
2: 8 DB hang power cleans + 8 DB push press + 8 NPU burpees
3: 300 or 200m run
4: 30 single unders + 8-12 hanging knee raises + 8-12 push-ups
5: rest
Performance
E2MOM x 3-4 sets
1: 375/300m row
2: 8 hang power cleans (115/75, 95/65) + 7 shoulder to overhead + 6 burpees over the barbell
3: 300m run
4: 30 double unders + 12 toes to bar + 15/12 HR push-ups
5: rest
RX+ sub 5 bMUs for T2B
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8/side rear foot elevated split squats
*Scale with regular split squats
Even:
– 8-12 banded tricep push-downs
– 8-12 bent over BB rows
*heavier than last week
Performance
A) E2M x 8 sets
– 1 squat clean
*Build to a heavy single rep
*Last day for this build
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16-20 front rack (BB or KB) reverse lunges
– 12-16 DB incline presses
– 12-16 alt hanging crossbody leg/knee raises
– 8-12/side SA bent over DB/KB rows
OR
Conditioning Option
15-20 sets:
– 30 sec (row, bike, ski)
– 30 sec rest (easy spin on bike
*Goal is to keep same output throughout all work periods.
Fitness
A) E4M x 4 sets:
– 6-10 bench press w/ 32X1 tempo
– 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 @ 65% w/ 32X1 tempo
– 4-8 strict ring or supinated pull-ups (weighted if able)
– 8-12 ring face pulls
Fitness & Performance
B) Murph Prep
For time:
– 400m run
– 3 rounds…
– 400m run
– 3 rounds…
-400m run
– 3 rounds…
Fitness
E6M x 5-8 sets:
– 250/200m row
– 8 up/down DB devil press
– 24 single unders
– 8 box step-ups
– 12 wallballs
*Change up the order every set.
Performance
E6M x 5-8 sets:
– 250/200m row
– 8 DB devil press (35/25s)
– 32 double unders
– 8 box jump overs
– 16 wallballs (20/14)
*Change up the order every set.
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