Fitness
A) E4M x 3 sets:
– 8 front squats (BB or dKB)
– 8-12 DB incline presses w/ pause
– 8-12 DB/KB chest supported incline row w/ pause
B) E90S x 10-15 sets:
– 6 goblet squats
– 6 hanging knee raise
– 3-dips
– 3 burpees
Performance
A) E4M x 3 sets:
– 8 front squats @55-65%
B) E90S x 10-15 sets:
– 3 front squats (from floor)
– 6 toes to bar
– 6 ring dips
– 3 burpees over the barbell
*Pick a weight on FS that is tough but fluid.
Fitness
2 sets total…
3 min clock
– 300 run, in remaining time…
R90S
3 min AMRAP
– 3 strict pull-ups
– 6 push-ups
– 9 air squats
R90S
3 min clock
– 300m row, in remaining time…
R90S
3 min AMRAP
– 3 strict pull-ups
– 6 push-ups
– 9 air squats
R90S
3 min clock
– 300 run, in remaining time…
R90S
*Switch runs and rows the second time through
Performance
2 sets total…
3 min clock
– 300 run, in remaining time…
R90S
3 min AMRAP
– 3 pull-ups
– 6 push-ups
– 9 air squats
R90S
3 min clock
– 375/300m row, in remaining time…
R90S
3 min AMRAP
– 3 pull-ups
– 6 push-ups
– 9 air squats
R90S
3 min clock
– 300 run, in remaining time…
R90S
*Switch runs and rows the second time through
Fitness
A) E3.5M x 3 sets:
– 8 deadlifts
– 12-16 DB floor press
– 8-12 tall kneeling banded lat-pull-down
B) E5M x 3-5 sets:
– 400m row
– 12-16 SA DB hang power clean + push press (4/4/4/4)
– 8-12 alt. box step-ups
Performance
A) E3.5M x 3 sets:
– 8 deadlifts @ 50-60%
B) E5M x 3-5 sets:
– 500/400m row
– 16 SA DB hang power clean + push press (4/4/4/4 @ 50/35)
– 12 box jump overs (24/20”)
Fitness
At 0:00
– 1600 m row, then 3 rounds:
At 12:00
– 800m run, then 3 rounds:
At 24:00
– Run or row (you pick), then 3 rounds:
Performance
At 0:00
– 2000/1600 m row, then 3 rounds:
At 12:00
– 800m run, then 3 rounds:
At 24:00
– Run or row (you pick), then 3 rounds:
Fitness & Performance
A) E3.5M x 5 sets:
– 8/side B-stance DB/KB Romanian deadlifts
– 4-8 supinated or ring pull-ups (weighted, BW, banded)
– 8/side half kneeling banded twists (fast out, slow back to middle)
*Inside knee up on twists.
*Last time through these movements
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 12-16 DB floor press (go heavy!)
– 8-12 towel slide hamstring curls (fast in, slow out)
– 12-16 alt KB gorilla rows
OR
Conditioning Option
For time:
– 1000/800m row
– 80 box step-ups
– 60 abmat sit-ups
– 40 plate ground to overhead (45/35)
– 20 up/downs
– 1000/800m row
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8/side KB/DB front foot elevated split squat
*Knee over toe focus
Even:
– 8-12 DB seated Arnold press
– 8-12 banded straight arm lat pull-down
B) E3M x 4-8 sets:
– 15/12 cal row (scale to 12/9 or 10/7)
– 3 DB hang squat cleans
– 6-9 dips
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause squat clean + 1 squat clean
Sets 5-8: 1 squat clean
*Build into today’s heavy rep with a focus on proper footwork
B) E3M x 4-8 sets:
– 15/12 cal row
– 3 hang squat cleans (135/95, 115/75, 95/65)
– 6-9 ring dips
RX+: 155/105
Fitness
2 times through
4 min
– 400m row, in remaining time:
R2M
4 min
– 400m run, in remaining time:
R2M
4 min
– 400m row, in remaining time:
R2M
4 min
– 400m run, in remaining time:
R2M
Performance
2 times through
4 min
– 500/400m row, in remaining time:
R2M
4 min
– 400m run, in remaining time:
R2M
4 min
– 500/400m row, in remaining time:
R2M
4 min
– 400m run, in remaining time:
R2M
Fitness & Performance
A) E4M x 4 sets:
– 8-12 close grip bench press
– 4-6 DB/KB batwing rows w/ 4 sec pause
– 8-12/side lean away DB lateral raise
*Heavier than 3/27
Fitness
B) For time:
– 600-400-200m run
– 21-15-9 reps of…
*Elevate push-ups if needed to scale
Performance
B) For time:
– 600-400-200m run
– 30-20-10 reps of…
RX+ perform with 70/44 KB
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