Fitness & Performance
A) E3.5M x 4 sets:
– 8-12 strict BB presses @ 1-2 RIR
– 8-12/side DB chainsaw row
– 8-12 medball hamstring curls
*Heavier than last week
Fitness
B) 3 rounds for time:
– 400m run
– 10-8-6 DB up/down devil press
– 16-12-8 strict pull-ups
Performance
B) 3 rounds for time:
– 400m run
– 10-8-6 DB devil press (35/25s)
– 20-16-12 pull-ups
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 overhead extensions
– 8-12 alt. archer ring row hold switches
B) E3M x 4-8 sets:
– 15/12, 12/9 or 10/7 cal row
– 3-5 DB squat clean to thrusters
– 5 up/downs
Performance
A) E2M x 8 sets
Sets 1-4: 2 squat cleans
Sets 5-8: 1 squat clean
*Build to a heavy single rep
B) E3M x 4-8 sets:
– 15/12 cal row
– 3 squat clean to thrusters (115/75, 95/65, 75/55)
– 5 burpees over the barbell
RX+ use 135/95
Fitness & Performance
A) E4M x 5 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
B) Strength Option
3-4 sets for quality:
– 1 length hang over hand vertical sled pull (seated)
– 12-16 DB walking death march
– 12-16 banded or cable tricep push-down
– 12-16 alt. crossbody SL hanging knee raises
OR
Conditioning Option
E2M x 8-12 sets:
– 250/200m row
*Keep rows the same pace.
*RX+ 50/35s
Fitness
A) E4M x 4 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) EMOM x 10-20 sets:
– 3 double DB hang squat cleans
– 3 DB push press
– 3 burpees
Performance
A) E4M x 4 sets:
– 8 front squats @55-65%
B) EMOM x 10-20 sets:
– 3 tng squat cleans (115/75, 95/65, 75/55)
– 3 shoulder to overhead
– 3 burpees over the bar
RX+ sub HSPUs for S2O
Fitness
2 sets total…
3 min clock
– 300 run, in remaining time…
R90S
3 min AMRAP
– 3 hanging knee raises
– 6 air squats
– 9 RKB swings
R90S
3 min clock
– 300m row, in remaining time…
R90S
3 min AMRAP
– 3 toes to bar
– 6 air squats
– 9 RKB swings (53/35)
R90S
3 min clock
– 300 run, in remaining time…
R90S
Performance
2 sets total…
3 min clock
– 300 run, in remaining time…
R90S
3 min AMRAP
– 3 toes to bar
– 6 air squats
– 9 RKB swings (53/35)
R90S
3 min clock
– 375/300m row, in remaining time…
R90S
3 min AMRAP
– 3 toes to bar
– 6 air squats
– 9 RKB swings (53/35)
R90S
3 min clock
– 300 run, in remaining time…
R90S
*Switch runs and rows the second time through
Fitness
A) E3.5M x 4 sets:
– 8 deadlifts
– 12-16 DB floor press
– 8-12 tall kneeling banded lat-pull-down
*Same or heavier than last week.
B) E5M x 3-5 sets:
– 400m row
– 1 double KB deadlifts
– 5-10 dips or push-ups
*Keep same or increase pace on rowers every set.
Performance
A) E3.5M x 4 sets:
– 8 deadlifts @ 50-60%
*Same or heavier than last week.
B) E5M x 3-5 sets:
– 500/400m row
– 12 double KB deadlifts (53/35s)
– 6-12 ring dips
*Keep same or increase pace on rowers every set.
Fitness & Performance
A) E3.5M x 4 sets:
– 8-12 strict BB presses @ 2 RIR
– 8-12/side DB chainsaw row
– 8-12 medball hamstring curls
Fitness
B) 5 rounds:
– 200m run
– 4 DB up/down devil presses
– 4-8 hanging knee raises
– 12 lateral line hops
R60S
Performance
B) 5 rounds:
– 200m run
– 4 DB devil presses (35/25s)
– 8 pull-ups
– 12 lateral hops over DB
R60S
RX+ complete with CTB pull-ups
Fitness
For time, alternating each movement with a partner
6 rounds:
– 12/9 or 10/7 cal row
– 10 DB/KB thrusters
– 8 box step-ups (24/20”)
Immediately followed by
6 rounds:
– 200m run
– 10 RKB swings
– 8 NPU burpees
Performance
For time, alternating each movement with a partner
6 rounds:
– 15/12 cal row
– 12 DB/KB thrusters (35/25)
– 9 box jump overs (24/20”)
Immediately followed by
6 rounds:
– 200m run
– 12 KB swings (53/35)
– 9 burpees to target
*RX+ use 50/35
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