Fitness

2 times through…

8 min AMRAP

– 200m row

– 8 plate ground to overhead 

– 8 plate hold weighted walking lunges

R4M

8 min AMRAP

– 200m run

– 4 DB up/down devil cleans 

– 8 hanging knee raise /abmat sit-ups

R4M

Performance

2 times through…

8 min AMRAP

– 250/200m row

– 8 plate ground to overhead (45/35, 35/25)

– 8 OH plate weighted walking lunges

R4M

8 min AMRAP

– 200m run

– 4 DB devil cleans (35/25s)

– 8 toes to bar

R4M

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict presses

– 8 SL DB Romanian deadlifts (R)

Even sets:

– 8/side SA ring rows w/ reach

– 8 SL DB Romanian deadlifts (L)

*SL RDLs should be done with back leg raises straight off ground with square hips

B) 12 min AMRAP:

– 36 single unders

– 12 RKB swings

– 6 DB push press

– 9 air squats

Performance

A) E2M x 8 sets:

Sets 1-4: 2 split jerks

Sets 5-8: 1 split jerk

B) 12 min AMRAP:

– 36 double unders

– 12 RKB swings (53/35)

– 6 shoulder to overhead (115/75)

– 9 air squats

Fitness

EMOM x 5-8 sets:

1: 12/9 cal row scale to (10/7)

2: 12-16 wall balls

3: 8-12 DB hang power clean + jerk (2/2/2/2 or 3/3/3/3)

4: 4 up/downs + 8-12 ring rows

5: 36 single unders or lateral hops

6: rest

Performance

EMOM x 5-8 sets:

1: 12/9 cal row

2: 16 wall balls (20/14)

3: 12 DB hang power clean + jerk (3/3/3/3 @ 50/35)

4: 8 burpee pull-ups

5: 48 double unders (scale to 36)

6: rest

RX+ 15/12 cal row, 20 wallballs, 16 DB HPCJ, 4 double burpee MUs

A) E3M x 6 sets

– 8-6-4-3-2 deadlifts (building)

– 8-12 DB L-seated presses

– 8-12/side half kneeling banded row + reach

Performance

A) E3M x 6 sets:

– deadlifts

Set 1: 8 @ 65%

Sets 2: 6 @ 75%

Sets 3: 3-4 @ 80%

Sets 4-6: 1-2 @ 85%

Fitness & Performance

B) Strength Option

3-4 sets:

– 8/side DB rear foot elevated split squats

– 4-8 supinated pull-ups (weighted, BW or banded)

– 8-12 dips (weighted, BW or banded)

– 4/side banded pallof press w/ knee lift-off (4 sec pause)

OR 

Conditioning Option

E2M x 10-12 sets:

– 250m row, 500m AB, or 200m ski

*Goal is to keep the same times throughout

A) E3M x 5 sets

– 3 BB front squats @ 32X1 tempo

– 8-12 L-seated band rows (green)

– 4/side wide stance banded twists w/ 4 sec eccentric (red

*build heavier than last week

B) E2M x 8-12 sets:

– 12/9 cal row

– 5 dbl. DB hang squat clean to thruster

Performance

A) E3M x 5 sets:

– 3 front squats

*build heavier than 1/27’s tempoed FS

B) E2M x 8-12 sets:

– 15/12 cal row

– 5 touch and go squat clean to thruster (95/65, 75/55, 65/45)

Fitness

E8M x 4-6 sets:

– 250/200m row

– 10 double KB deadlifts

– 8 strict pull-ups

– 10 alt. foot touch lemon squeezes

– 8 push-ups

– 30 single unders

– 200m run  (sub hill run)

Performance

E8M x 4-6 sets:

– 250/200m row

– 12 double KB deadlifts (53/35, 44/26)

– 12 pull-ups

– 12 alt. foot touch lemon squeezes

– 12/9 push-ups

– 36 double unders

– 200m run

Fitness & Performance

A) E3.5M x 3 sets:

– 8-12 DB bench press w/ pause (neutral grip)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) 3 rounds for time:

– 400m run

– 24-16-8 RKB swings

– 12-8-4 dips

– 24-16-8 box step-ups 

Performance

B) 3 rounds for time:

– 400m run

– 30-20-10 RKB swings (53/35)

– 15-10-5 ring dips

– 30-20-10 box step-ups (20/16”)

RX+ use 70/44

Fitness

A) E2M x 8 sets

Odd sets:

– 12-16 alt. low handle landmine cossack squat

Even sets:

– 12-16 DB floor press w/ pause

– 8-12 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 6 alt DB hang snatch (50/35)

– 2 burpee + box step overs

– 2-4 hanging knee raises

Performance

A) E2M x 8 sets:

Sets 1-4: 1 snatch pull + 1 hang snatch

Sets 5-8: 1 snatch

B) EMOM x 10-20 sets:

– 6 alt DB hang snatch (50/35)

– 2 push-up +burpee + box jump over (24/20”)

– 4 toes to bar