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) EMOM x 10-20 sets:
– 3 DB thrusters
– 3 strict pull-ups
– 3 up/downs
*Beef it up with 5-4-3 rep scheme
Performance
A) E3M x 6 sets:
– 5 front squats @ 70-80%
B) EMOM x 10-20 sets:
– 3 thrusters (115/75, 95/65)
– 3 pull-ups
– 3 burpees over the barbell
RX+ perform 5-4(CTB)-3 rep scheme
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
B) For time:
– 600-400-200m run
– 15-12-9 double KB deadlifts
– 15-12-9 hanging knee raise
Performance
A) E3M x 6 sets:
– 5 deadlifts @ 65-75%
B) For time:
– 600-400-200m run
– 21-15-9 double KB deadlifts (53/35)
– 15-12-9 toes to bar
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
Performance
A) E2M x 8 sets
Sets 1-2: 2 push press + 1 split jerk
Sets 3-4: 1 push press + 1 split jerk
Sets 5-8: 1 split jerk
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag or push
– 10-20 alternating DB curls
– 10-20 seated leg lift-overs (from floor)
– 10-20/side single arm bent over banded tricep kick-backs
OR
Conditioning Option
10 rounds for time:
– 10 cal row
– 8 DB hang power snatches (50/35)
– 6 DB goblet squats
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
B) 3 rounds for time:h
– 400m row
– 15-12-9
Performance
A) E2M x 8 sets
– 1 squat clean
*Build to a heavy single rep
B) 3 rounds for time:
– 500/400m row
– 15-12-9
Fitness
A) E4M x 4 sets:
– 6-10 bench press w/ 32X1 tempo
– 4 supinated pull-up negatives (2-3 sec descent)
– 8-12 banded face pulls
B) E90S x 10-15 sets
– 20 single unders
– 9 RKB swings
– 6 ring rows
– 3 burpees (sub up/downs)
*Scale to 7-5-3 if needed.
Performance
A) E4M x 4 sets:
– 1-2 RIR bench press @ 65% w/ 32X1 tempo
– 4-8 strict ring or supinated pull-ups (weighted if able)
– 8-12 banded face pulls
B) E90S x 10-15 sets
– 20 double unders
– 9 RKB swings (53/35)
– 6 pull-ups
– 3 burpees to target
Fitness
E6M x 5-8 sets:
– 200m run
– 16 SA DB hang power cleans (4/4/4/4)
– 12 push-ups
– 16 air squats
– 12 box step-ups
*Change up the order every set.
Performance
E6M x 5-8 sets:
– 200m run
– 20 SA DB hang power cleans (5/5/5/5 @ 50/35)
– 15 push-ups
– 20 air squats
– 10 box jump overs (24/20”)
*Change up the order every set.
Fitness
A) E3.5M x 4 sets:
– 6 front squats (BB or dKB)
– 8-12 DB incline presses w/ pause
– 8-12 DB/KB chest supported incline row w/ pause
B) EMOM x 4-8 sets
1: 12/9 cal row
2: 9-12 wallballs (20/14)
3: 9 hanging knee raise
*The next progression after hanging knee raises is a kipping knee tuck then a knee to elbow.
Performance
A) E3.5M x 4 sets:
– 6 front squats @65-75%
*Heavier than 4/28
B) EMOM x 4-8 sets
1: 15/12 cal row
2: 12 wallballs (20/14)
3: 9 toes to bar
RX+ complete 6 toes to bar + 2-3 bMUs
Fitness
A) E3.5M x 5 sets:
– 6 deadlifts
-12-16 alt. DB top down DB bench press
– 8-12 DB/KB lat pull-overs off bench
*Same or heavier than last week.
Performance
A) E3.5M x 5 sets:
– 6 deadlifts @ 55-65%
*Heavier than last week.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 8-12 DB tricep rollback extensions
– 8-12/side banded or cable half kneeling chops
– 8-12 BB drag curls
OR
Conditioning Option
For time:
– 800m run
– 80 RKB swings
– 600m run
– 60 air squats
– 400m run
– 40 abmat sit-ups
– 200 m run
– 20 burpees
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