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
Fitness
For time w/ a partner:
– 800m row
– 80 wallballs
– 800m row
– 60 dips or push-ups
– 800m row
– 80 RKB swings
– 800m row
– 60 ring rows
– 800m row
Performance
For time w/ a partner:
– 1000m row
– 120 wallballs
– 1000m row
– 60 pull-ups
– 1000m row
– 120 RKB swings (53/35)
– 1000m row
– 60 ring dips
– 1000m row
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict presses
– 8 SL DB Romanian deadlifts (R)
Even sets:
– 8-12/side half kneeling band banded high rows
– 8 SL DB Romanian deadlifts (L)
*SL RDLs should be done with back leg raises straight off ground with square hips
Performance
A) E2M x 8 sets:
Sets 1-4: 1 double pause split jerks + 1 split jerk
Sets 5-8: 1 split jerk
*1 pause on the dip, 1 pause on the catch
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled pull
– 8-12 BB good mornings
– 12-16 banded tricep push-downs
– 8/side half kneeling banded chops
OR
Conditioning Option
10-15 rounds:
– 30 seconds work (bike, row or ski)
– 30 seconds of rest (easy spin on bike)
*Keep out out the same each round (RPMs on bike, meters on row/ski)
Fitness
E6M x 5-8 sets:
– 200m row
– 12 plate hold walking lunges (sub prisoner)
– 8 pull-ups
– 12 push-ups
– 8 lemon squeezes (sub abmat sit-ups)
Performance
E6M x 5-8 sets:
– 250/200m row
– 16 OH plate walking lunges (45/35, 35/25, 25/15)
– 12 pull-ups
– 16/12 push-ups
– 12 lemon squeezes
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
Monday 1/30
A) E3M x 5 sets
– 8-6-4-4-4 deadlifts (building)
– 8-12 DB L-seated presses
– 8-12/side half kneeling banded row + reach
B) E3M x 4-8 sets:
– 12/9 cal for (scale to 10/7)
– 7 DB deadlifts
– 5 DB hang power cleans
– 3 DB push press
Performance
A) E3M x 5 sets:
– deadlifts
Set 1: 8 @ 65%
Sets 2: 6 @ 75%
Sets 3-5: 2-4 @ 80%
B) E3M x 4-8 sets:
– 15/12 cal for
– 7 deadlifts (135/95, 115/75, 95/65)
– 5 hang power cleans
– 3 shoulder to overhead
Fitness
12 rounds for time with a partner:
– 12 cal row
– 10 RKB swings
– 8 DB/BB thrusters
– 6 strict pull-ups
– 4 up/downs
*Alternate every movement
Performance
12 rounds for time with a partner:
– 15/12 cal row
– 12 KB swings (53/35)
– 9 thrusters (95/65)
– 6 pull-ups
– 3 burpee box jump overs (24/20”)
*Alternate every movement
*RX+: 70/44 KB, 115/75 BB, CTB pull-ups
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
Performance
A) E3M x 5 sets:
– 1 front squat @ 32X1 tempo + 2 regular front squats
*build heavier than last week
B) Strength Option
3-4 sets for quality:
– 16 alt. KB death march
– 12-16 DB tricep rollback extensions
– 1 lap heavy reverse sled drag
– 12-16 BB bicep curl
OR
Conditioning Option
E5M x 4 sets
Set 1:
– 500m row
– 50 air squats
Set 2:
– 400m run
– 40 RKB swings
Set 3:
– 500m row
– 30 push-ups
Set 4:
– 400m run
– 20 pull-ups
*Scale by decreasing reps by 5 or 10 depending on ability
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