Fitness & Performance
A) E3.5M x 4 sets:
– 8-12 DB incline bench press w/ pause
– 8-12 bent over BB rows
– 8/side half kneeling high to low banded wood chops
*Same or heavier weight than 3/6
Fitness
B) 5 rounds for time:
– 200m run
– 5 dbl DB hang power clean + push press
– 6 box step-ups
– 7 strict pull-ups
R60S
Performance
B) 5 rounds for time:
– 200m run
– 3 wall walks
– 5 box jump overs (24/20”)
– 7 pull-ups
R60S
Fitness
2 times through
1) 5 min
– 500/400m row, in remaining time:
R2.5M
2) 5 min
– 400m run, in remaining time:
R2.5M
3) 5 min
– 500/400m row, in remaining time:
R2.5M
*Switch runs and rows second time through.
Performance
2 times through
1) 5 min
– 500/400m row, in remaining time:
R2.5M
2) 5 min
– 400m run, in remaining time:
R2.5M
3) 5 min
– 500/400m row, in remaining time:
R2.5M
*Switch runs and rows second time through.
Fitness & Performance
A) E4M x 4 sets:
– 8 BB box squats
– 8-12/side SA straight arm banded lat pull-downs
– 8-12 dips (weighted, BW, scaled)
*Heavier than 3/3
Fitness
B) EMOM x 10-20 sets:
– 3 DB hang squat clean thrusters
– 3 hanging knee raise
– 3 up/downs
Performance
B) EMOM x 10-20 sets:
– 3 DB hang squat clean thrusters (35/25s)
– 3 toes to bar
– 3 burpees to target
Open Gym 10-12pm
Fitness
For time w/ a partner:
– 800m row (200m splits)
– 80 plate ground to overhead
– 800m run (200m splits)
– 80 plate hold walking lunges
– 800m row (200m splits)
– 80 abmat sit-ups
– 800m run (200m splits)
– 80 up/downs
– 800m row (200m splits)
Performance
For time w/ a partner:
– 1000m row (250m splits)
– 80 plate ground to overhead (45/35, 35/25, 25/15)
– 800m run (200m splits)
– 80 OH plate walking lunges
– 1000m row (250m splits)
– 80 abmat sit-ups
– 800m run (200m splits)
– 80 up/downs
– 1000m row (250m splits)
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12 heel elevated KB front (2) or goblet (1) squat
*Slow on way down, pause at bottom
Even:
– 8-12/side SA DB bench press
– 4-8 strict wide grip pull-ups (weighted, BW or scaled)
*Heavier than 3/1
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause power clean + 1 power clean
Sets 5-8: 1 power clean
*Pause is at knee for 2 counts
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drags
– 8-12 DB skull crushers
– 8/side rear foot elevated split squats (weighted, BW or non elevated)
– max effort BB curls @ 1010 tempo (10-20 rep range)
OR
Conditioning Option
B) 10 rounds for time…
– 10 cal row
– After odd sets: 10 DB renegade rows
– After even sets: 10 DB reverse lunges
*Use 2, 1 or no DBs for lunges.
Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB Romanian deadlifts@ 3011 tempo
– 8-12/side half kneeling landmine presses
– 10-20 sec ring row hold
*Heavier than 2/28
Fitness
B) 5 rounds for time:
– 200m run
– 4 up/down DB devil cleans
– 6 DB thrusters
– 8 lemon squeezes
R60S
Performance
B) 5 rounds for time:
– 200m run
– 5 DB devil cleans (35/25s)
– 7 DB thrusters
– 9 lemon squeezes
R60S
Fitness
Complete in order or 1-2-3-2-1…
1) 6 min AMRAP:
– 600m run then in remaining time…
R3M
2) 6 min AMRAP:
– 750/600m row then in remaining time…
R3M
3) 6 min AMRAP:
– 12 walking lunges
– 9 abmat sit-ups
– 6 up/downs
R3M
Performance
Complete in order or 1-2-3-2-1…
1) 6 min AMRAP:
– 600m run then in remaining time…
R3M
2) 6 min AMRAP:
– 750/600m row then in remaining time…
R3M
3) 6 min AMRAP:
– 12 walking lunges
– 9 abmat sit-ups
– 6 up/downs
R3M
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