Fitness & Performance
A) E3M x 5 sets:
– 5 bench press @ 3111 tempo
– 10 tall kneeling banded lat pull-downs
– 5 prone YWY’s (w/ 2.5s or 5s if able)
Fitness
B) E2M x 8-12 sets:
Odd: 12/9 cal row + 6-9 dips + 3 up/downs
Even: 12/9 cal row + 12 RKB swings
Performance
B) E2M x 8-12 sets:
Odd: 15/12 cal row + 6-9 ring dips + 3 burpees over rower
Even: 15/12 cal row + 15 RKB swings (50/35)
RX+ use 70/44 KB
Friday 9/27
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict press
– 8-12/side SA DB bent over row
Even sets:
– 8-12 heel elevated goblet squats w/ pause
– 8/side wide stance banded pallof press
Performance
A) E2M x 8 sets
Set 1-2: 2 pause split jerks
Sets 3-4: 1 pause split jerk + 1 split jerk
Sets 5-8: 2 split jerks
*Pauses happen on dip AND catch
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 DB/BB/EZ bar skull crushers
– 1 lap sled drag or push
– 10/side bent over DB rows
– 10/side banded TKEs w/ pause
OR
Conditioning Option
For time:
– 800-600-400m run
– 4-3-2 rounds of:
*Scaled version includes 600m run and/or 3-2-1 rep scheme
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB split squats (rear foot elevated or regular)
– 12-16 DB floor press w/ pause
– 2-4 negative pull-ups OR 4-8 strict/weighted pull-ups
Fitness
B) 5 rounds for time:
– 200m row
– 12 DB hang power snatch
– 8 goblet squats
– 4 box step-ups
R60S
Performance
B) 5 rounds for time:
– 250/200m row
– 12 DB hang power snatch (50/35)
– 8 goblet squats
– 4 box jump overs (24/20”)
R60S
RX+ perform with 12-9-6 rep scheme
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 8-12/side seated SA DB overhead press
– 8-12 DB lat pull-overs
Fitness
B) E3M x 4-8 sets:
– 12/9 cal row
– 9 double KB deadlifts
– 9-12 push-ups
– 6 lemon squeezes
Performance
B) E3M x 4-8 sets:
– 15/12 cal row
– 9 double KB deadlifts (53/35)
– 12/9 push-ups
– 6 lemon squeezes
Fitness
E3M x 3-4 total rounds:
Station 1
2 min AMRAP
– 6 DB hang power snatches
– 4 goblet hold reverse lunges
– 2 burpees over DB
R1M
Station 2
– 400m row
Station 3
2 min AMRAP
– 2 burpees to target
– 4 pull-ups
– 6 RKB swings
R1M
Station 4
– 400m run
*4 stations = 1 round
Performance
E3M x 3-4 total rounds:
Station 1
2 min AMRAP
– 6 DB hang power snatches (50/35)
– 4 goblet hold reverse lunges
– 2 burpees over DB
R1M
Station 2
– 500/400m row
Station 3
2 min AMRAP
– 2 burpees to target
– 4 pull-ups
– 6 RKB swings (53/35)
R1M
Station 4
– 400m run
*4 stations = 1 round
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side DB SL kickstand Romanian deadlifts
*Control on the way down, full extension at top
Even sets:
– 8-12/side SA half kneeling landmine presses
– 8-12 L-seated band rows
B) 12 min AMRAP:
– 20 single unders
– 1 power clean + push jerk
– 3 toes to bar
– 5 air squats
Performance
A) E2M x 8 sets
-1 power clean + 1 push jerk
*Build to a heavy single rep
B) 12 min AMRAP:
– 20 double unders
– 1 power clean + push jerk (115/75, 95/65)
– 3 toes to bar
– 5 air squats
*Increase power clean + push jerk by 1 rep each round.
*RX+: 135/95
Fitness & Performance
A) E4M x 4 sets:
– 8-12 1 & ¼ DB bench press (w/ pause on ¼)
– 8-12/side SA half kneeling banded high row
– 8-12 BB good mornings
B) Strength Option
3-4 sets for quality:
– 8-12 seated OH DB/BB/EZ bar tricep extensions
– 1 lap reverse sled drag
– 16 alt KB gorilla rows
– 20-30 sec/side side plank
OR
Conditioning Option
E2M x 8-12 sets
Station 1: 250/200m row + 15 RKB swings (53/35)
Station 2: 250/200m row + 10 air squats
*Sub 500/400m bike
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict press
– 8-12/side SA DB bent over row
Even sets:
– 8-12 heel elevated goblet squats w/ pause
– 8/side wide stance banded pallof press
B) E5M x 3-5 sets:
– 400m run or 800m bike
– 12 alt. SA DB hang power cleans
– 9-12 push-ups
– 36 single unders
Performance
A) E2M x 8 sets
Set 1-2: 2 pause split jerks
Sets 3-4: 1 pause split jerk + 1 split jerk
Sets 5-8: 2 split jerks
*Pauses happen on dip AND catch
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 12 alt. SA DB hang power cleans (50/35)
– 15/12 push-ups
– 36 double unders
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