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
B) E2M x 8-12 sets
– 12/9 cal row (scale w/ 10/7)
– 6 DB push press
– 9 air squats
Performance
A) E2M x 6 sets:
– 3 touch and go push jerks
*BB starts from the floor
*Build to a heavy triple
B) E2M x 8-12 sets
– 12/9 cal row
– 6 shoulder to overhead (115/75, 95/65)
– 9 air squats
RX+: 15/12 cal row
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
*Heavier than 2/24
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 6 strict pull-ups
– 6-9 push-ups
– 12 RKB swings
Scale push-ups by elevating hands
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 6 pull-ups
– 9 push-ups
– 12 RKB swings (53/35)
RX+ complete with 30 DUs, 6 CTB pull-ups, 6 HSPUs, 12 RKB swings @ 70/44
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)
B) Strength Option
3-4 sets for quality:
– 8-12 KB/DB goblet banded Spanish squat (black)
– 8-12 DB Zottman curls
– 8-12 slide hamstring curls (slow out, fast in)
– 8-12/side banded tricep kick backs (red, low on post)
*Scale Spanish squats w/ no weight
OR
Conditioning Option
For time:
– 1000m row
– 50 abmat sit-ups
– 750m row
– 40 walking lunges
– 500m row
– 30 plate ground to overhead (45/35, 35/25, 25/15)
– 250m row
– 20 burpees
Sub 2000-1500-1000-500m bike or 800-600-400-200m run
Fitness
Complete in order or 1-2-3-2-1…
1) 6 min AMRAP:
– 400m run then in remaining time…
R3M
2) 6 min AMRAP:
– 500/400m row then in remaining time…
R3M
3) 6 min AMRAP:
– 24 single unders
– 9 wallballs
– 6 lemon squeezes
R3M
Performance
Complete in order or 1-2-3-2-1…
1) 6 min AMRAP:
– 400m run then in remaining time…
R3M
2) 6 min AMRAP:
– 500/400m row then in remaining time…
R3M
3) 6 min AMRAP:
– 24 double unders
– 12 wallballs (20/14)
– 6 lemon squeezes
R3M
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 wide grip pull-ups (weighted, BW or scaled)
B) EMOM x 10-20 sets:
– 3 dbl DB power cleans
– 5 push-ups
– 7 air squats
Scale w/ hand elevated push-ups
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang power clean + 1 power clean
Sets 5-8: 1 power clean
*Goal is to keep footwork in check.
B) EMOM x 10-20 sets:
– 3 touch and go power cleans (135/95, 115/75, 95/65)
– 5 push-ups
– 7 air squats
RX+: 5 HSPUs
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
Fitness
B) E5M x 3-5 rounds
– 400m run
– 15 RKB swings
– 10 box step-ups
Scale w/ 300m run
Performance
B) E5M x 3-5 rounds
– 400m run
– 20 RKB swings (53/35)
– 10 box jump overs (24/20”)
RX+: 70/44 KB
A) E3M x 6 sets
– 3-5 BB front squats
After odd sets:
– 8-12 floor lying plate pull-overs
After even sets:
– 12-16 banded tricep overhead extensions
*build heavier than last week
B) E3M x 4-7 sets:
– 12/9 cal row
– 4-8 dbl DB/KB hang squat cleans (35/25s)
– 4 burpees
Scale w/ 10/7 cal row
Performance
A) E3M x 6 sets:
– 3-3-2-2-1-1 front squats
*build heavier than last week
B) E3M x 4-7 sets:
– 12/9 cal row
– 8 dbl DB/KB hang squat cleans (35/25s)
– 4 burpees w/ extra push-up over rower
RX+: 15/12 cal row
Fitness & Performance
23.2A:
Complete as many reps as possible in 15 minutes of:
– 5 burpee pull-ups
– 10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish:
– 1-rep-max thruster (from the floor)
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