Fitness & Performance
10 min AMRAP:
– 12/9 cal row
– 12 SA DB hang power clean (50/35)
– 6 box jump overs / step ups (20/16”)
R5M
10 min AMRAP:
– 200m run
– 12 DB goblet hold reverse lunges
– 6 toes to bar
R5M
10 min AMRAP:
– 24 double unders
– 12 abmat sit-ups
– 6 up/downs
Fitness
A) E2M x 6 sets:
– 5-4-3-2-1-1 push press
*Add until you reach a tough single
After odd sets – 12-16 L-seated leg lift-overs
After even sets – 8-12 ring rows
B) 3 rounds for time:
– 600-400-200m run
– 15-12-9
Performance
A) E2M x 6 sets:
– 5-4-3-2-1-1 push press
*Add until you reach a tough single
B) 3 rounds for time:
– 600-400-200m run
– 20-15-10
RX+ perform 9-7-5 bMUs
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts
– 8-12/side SA DB bench press
– 8-12 tall kneeling banded lat pull-downs
Fitness
B) 12 min AMRAP:
– 24 single unders
– 12 RKB swings
– 9 air squats
– 6 dips or push-ups
Performance
B) 12 min AMRAP:
– 24 double unders
– 12 RKB swings (53/35)
– 9 air squats
– 6 ring dips
Fitness & Performance
C) 3 sets:
– 20 sec/side side plank
– 10/side supine banded SL hip flexor pulls
Fitness
E12M x 3 sets
Station 1:
– 800m run (scale with 600m)
– 50 RKB swings in UB sets of 10
– 30 push-ups
Station 2:
– 800m row (scale with 600m)
– 50 wallballs in UB sets of 10
– 30 pull-ups
Station 3:
– 800 run or 800m row
– 50 box step-ups
– 30 abmat sit-ups
Performance
E12M x 3 sets
Station 1:
– 800m run
– 50 RKB swings
– 50 push-ups
Station 2:
– 1000/800m row
– 50 wallballs
– 50 pull-ups
Station 3:
– 800 run or 1000/800m row
– 50 box step-ups
– 50 abmat sit-ups
Fitness
A) E3.5M x 4 sets:
– 8 back or box squats
– 8-12 DB Z-presses
– 4/side SA ring rows w/ 4 sec pause at top
Performance
A) E3.5M x 4 sets:
Set 1: 6 back squats (building set)
Set 2-5: 6 back squats @ 2 RIR
*heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy farmers walk (handles or KBs)
– 8-12 BB hip thrusts w/ pause
– 4-8 strict toes to bar/knees to elbow/high knee tuck
– 10-20 DB skull crushers + 10-20 double DB curls (no rest between)
OR
Conditioning Option
6 rounds for time:
– 12 cal row
– 12 plate ground to overhead
– 12 OH or plate hold walking lunges
– 12 hanging knee raises
– 6 burpees to plate
R60S
Fitness & Performance
10 min AMRAP:
– 250/200m row
– 12 wallballs (20/14)
– 8 pull-ups
R5M
10 min AMRAP:
– 200m run
– 12 RKB swings
– 8 lemon squeezes
R5M
10 min AMRAP:
– 24 double unders
– 12 walking lunges
– 8 DB hang power snatches (5/5 @ 50/35)
– 4 up/downs
Fitness
A) E2M x 8 Sets
Odd sets:
– 16 glute bridge alt. DB floor press
– 16 alt. double KB gorilla rows
Even sets:
– 8-12 BB good mornings
– 16 crossbody knee to elbows from plank
B) 3 rounds for time:
– 400m run
– 12-9-6 DB hang squat cleans
– 15-12-9 push-ups
Performance
A) E2M x 8 sets
Sets 1-2: 3 stop clean deadlift (below knee/hang/high hang) + high hang clean
Sets 3-4: 2 stop clean deadlift (below knee/hang) + hang clean
Sets 5-6: 1 stop clean deadlift (below knee) + low hang clean
Sets 7-8: 1 clean
B) 3 rounds for time:
– 400m run
– 12-9-6 squat cleans (135/95, 115/75, 95/65)
– 24-18-12 push-ups
RX+ perform with 15-12-9 HSPUs.
Fitness & Performance
C) 3 sets:
– 20 sec/side Copenhagen plank
– 20-30 sec flutter kicks
– 20-40 sec dead hang from bar
Fitness & Performance
A) E4M x 4 sets:
– 10-15 DB incline press @ 3111 temp (1-2 RIR)
– 10-15 bent over BB rows w/ pause
– 10/side shoulder external rotations
Fitness
B) EMOM x 10-20 sets
– 6 RKB swings
– 5 dips
– 4 box step-ups
Performance
B) EMOM x 10-20 sets
– 7 RKB swings (53/35)
– 5 ring dips
– 3 box jump overs (24/20”)
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