Fitness & Performance
40 min AMRAP @ 70-80%:
– 250/200m row
– 12 alt. DB hang power snatches (50/35)
– 200m run
– 12 lemon squeezes
– 250/200m row
– 12 DB goblet hold reverse lunges (sub prisoner lunges)
– 200m run
– 12 ring rows
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8/side rear foot elevated split squats
*Scale with regular split squats
Even:
– 8-12 banded tricep overhead extensions
– 8-12 alt. archer ring row hold switches
*heavier than last week
B) E5M x 3-5 sets:
– 400m run
– 10 DB thrusters
– 30 single unders
*Scale run back to 300m if needed.
Performance
A) E2M x 8 sets
Sets 1-4: 2 squat cleans
Sets 5-8: 1 squat clean
*Build to a heavy single rep
B) E5M x 3-5 sets:
– 400m run
– 10 unbroken BB thrusters
– 30 double unders
*Pick a weight on thrusters that stays unbroken but will challenge you.
Fitness
A) E4M x 4 sets:
– 6-10 bench press w/ 32X1 tempo
– 4 supinated pull-up negatives (2-3 sec descent)
– 8/side SA trap 3 raise w/ pause (2.5-10 lb)
B) E3M x 4-8 sets:
– 12/9 cal row
– 10 RKB swings
– 8 push-ups or dips
– 6 box step-ups
Performance
A) E4M x 4 sets:
– 2 RIR bench press @ 60% w/ 32X1 tempo
– 4-8 strict ring or supinated pull-ups (weighted if able)
– 8/side SA trap 3 raise w/ pause (2.5-10 lb)
B) E3M x 4-8 sets:
– 15/12 cal row
– 12 RKB swings (53/35)
– 6-9 ring rips
– 6 box jump overs (24/20”)
RX+ use 70/44
Fitness
E10M x 3-4 sets:
– 600m run (scale to 400m if needed)
– 10 strict pull-ups
– 20 goblet hold reverse lunges
– 10 dips or 15 elevated push-ups
– 15 cal row
Performance
E10M x 3-4 sets:
– 600m run
– 15 pull-ups
– 20 goblet hold reverse lunges (35/25)
– 15 rings dips or 20 push-ups
– 20 cal row or AB
Fitness
A) E3.5M x 4 sets:
– 6 front squats (BB or dKB)
– 8-12 DB incline presses w/ pause
– 8-12 DB/KB chest supported incline row w/ pause
Performance
A) E3.5M x 4 sets:
– 6 front squats @65-75%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 heel elevated double KB front squats
– 8-12 BB bradford presses
– 8-12 heel slide hamstring curls
– 8-12/side bent over DB rows
OR
Conditioning Option
4-6 sets:
– 15/12 cal row
– 12 SA DB push press (6/6)
– 15 RKB swings
– 12 goblet squats
R2M
Fitness & Performance
40 min AMRAP @ 70-80%:
– 500m row
– 16 DB hang power cleans (4/4/4/4 @ 50/35)
– 16 push-ups
– 16 air squats
– 400m run
– 16 lemon squeezes
– 16 ring rows
– 48 double unders
*Goal is to stay at the same intensity the entire time.
Fitness & Performance
A) E3.5M x 4 sets:
– 8-12 strict BB presses @ 1-2 RIR
– 8-12/side DB chainsaw row
– 8-12 medball hamstring curls
*Heavier than last week
Fitness
B) 3 rounds for time:
– 400m run
– 10-8-6 DB up/down devil press
– 16-12-8 strict pull-ups
Performance
B) 3 rounds for time:
– 400m run
– 10-8-6 DB devil press (35/25s)
– 20-16-12 pull-ups
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8/side rear foot elevated split squats
*Scale with regular split squats
Even:
– 8-12 banded tricep overhead extensions
– 8-12 alt. archer ring row hold switches
B) E3M x 4-8 sets:
– 15/12, 12/9 or 10/7 cal row
– 3-5 DB squat clean to thrusters
– 5 up/downs
Performance
A) E2M x 8 sets
Sets 1-4: 2 squat cleans
Sets 5-8: 1 squat clean
*Build to a heavy single rep
B) E3M x 4-8 sets:
– 15/12 cal row
– 3 squat clean to thrusters (115/75, 95/65, 75/55)
– 5 burpees over the barbell
RX+ use 135/95
