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
Fitness
A) E2M x 6 sets
Odd sets:
– 8-12/side standing DB OH press
Even sets:
– 8-12 supinated inverted BB rows
– 8-12 banded Spanish squats (loaded if able)
*Last day for these movements.
B) E90S x 10-15 sets:
– 20 double unders
– 3 touch and go power clean + push jerk (115/75, 95/65)
– 5 pull-ups
– 7 air squats
Performance
A) E2M x 6 sets:
– 3-2-2-1-1-1 push jerks
*BB starts from the floor
*Build to a heavy single
B) E90S x 10-15 sets:
– 20 double unders
– 3 touch and go power clean + push jerk (115/75, 95/65)
– 5 pull-ups
– 7 air squats
RX+ use 135/95 and/or CTB pull-ups
Fitness & Performance
A) E4M x 4 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.
*Heavier than 3/23
B) Strength Option
3-4 sets for quality:
– 8-12 heel elevated dbl KB front squats w/ pause
– 8-12/side half kneeling DB overhead presses
– 4-8 hanging leg raises (straight, one leg bent, both bent)
– 8-12 tough ring rows
*Sub 8 V-ups for leg raises
OR
Conditioning Option
20 min AMRAP
– 10 cal row
– 5 pull-ups
– 10 RKB swings
– 15 air squats
Fitness
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
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) E3M x 6 sets:
– 4-6 BB box squats
After odd sets…
– 8-12/side bent over rows
After even sets…
– 8-16 dips (weighted, BW, scaled)
*Heavier than 3/21
Fitness
B) 5 rounds for time:
– 200m run
– 12 wallballs
– 9 push-ups
– 6 lemon squeezes
R60S
Performance
B) 5 rounds for time:
– 200m run
– 15 wallballs
– 9-12 push-ups
– 9 lemon squeezes
R60S
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 4-7 sets:
– 12/9 cal row
– 5 DB hang squat cleans
– 24 single unders
*Scale with 10/7 cal row
Performance
A) E2M x 8 sets
Sets 1-2: 3 high hang squat cleans
Sets 3-4: 2 hang squat cleans
Sets 5-8: 1 low hang squat clean
*Build into today’s heavy rep with a focus on proper footwork
B) E3M x 4-7 sets:
– 12/9 cal row
– 5 DB hang squat cleans (35/25s)
– 24 double unders
*RX+ complete with 15/12-5-30 rep scheme
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
Fitness
B) 3 rounds for time:
– 400m run
– 21 KB swings
– 12 strict pull-ups or ring rows
Performance
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
*compare to 11/8
Fitness
A) E2M x 6 sets
Odd sets:
– 8-12/side standing DB OH press
Even sets:
– 8-12 supinated inverted BB rows
– 8-12 banded Spanish squats
Performance
A) E2M x 6 sets:
– 3-3-2-2-1-1 push jerks
*BB starts from the floor
*Build to a heavy single
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 BB good mornings
– 16-20 banded tricep push-downs
– 16-20 DB walking lunges
– 16-20 double KB gorilla rows
OR
Conditioning Option
21-18-15-12-9 reps for time:
– cal row
– DB thrusters (35/25s)
– abmat sit-ups
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