Fitness
E8M x 4-6 sets:
– 16 cal row
– 16 wallballs
– 12 RKB swings
– 8 strict pull-ups
– 4 box step
– 200m run (sub hill run)
Performance
E8M x 4-6 sets:
– 20/16 cal row
– 20 wallballs (20/14)
– 15 RKB swings (53/35)
– 10 pull-ups
– 5 box jump overs (24/20”)
– 200m run
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
B) E90S x 10-15 sets:
– 20 single unders (sub lateral hops)
– 3 DB hang power cleans + push press
– 7 air squats
– 5 hanging knee raise
– 3 burpees (sub up/downs)
Performance
A) E2M x 8 sets:
Sets 1-4: 2 double pause split jerks
Sets 5-8: 1 double pause split jerk + 1 split jerk
*1 pause on the dip, 1 pause on the catch
B) E90S x 10-15 sets:
– 20 double unders
– 3 touch and go power clean + push jerk
– 7 air squats
– 5 toes to bar
– 3 burpees over the barbell
Fitness & Performance
A) E3.5M x 5 sets:
– 1 RIR bench press @ 80-85% (Fitness: 3-6)
– 12-16 alternating KB gorilla rows
– 8-12/side banded lateral delt raise
Fitness
B) 5 rounds for time:
– 200m run
– 4 DB up/down devil presses
– 8 box step-overs (add DB if able)
R60S
Performance
B) 5 rounds for time:
– 200m run
– 4 DB devil presses
– 8 DB box step overs (20/16”)
R60S
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/side half kneeling DB press
– 8-12 tough ring rows
Even sets:
– 8/side KB split squats
B) E5M x 4-5 sets:
– 400m row
– 10 goblet
– 10-15 push-ups or dips
Performance
A) E2M x 8 sets:
– 1 clean
*Build to today’s heavy single
B) E5M x 4-5 sets:
– 500/400m row
– 5 front squats
– 10-15 dips
*Goal is to increase speed on row and weight on FS each set
*FS taken from floor
Fitness
2 sets:
6 min AMRAP
– row 800m
– In remaining time
R3M
6 min AMRAP
– run 800m
– In remaining time
R3M
+
1 final 6 min AMRAP:
– 8 wallballs
– 4 hanging knee raise
– 4 up/downs
Performance
2 sets:
6 min AMRAP
– row 1000/800m
– In remaining time
R3M
6 min AMRAP
– run 800m
– In remaining time
R3M
+
1 final 6 min AMRAP:
– 8 wallballs (20/14)
– 4 toes to bar
– 4 burpees
A) E3M x 4 sets
– 8-8-4-4 deadlifts (building)
– 8-12 tall kneeling DB presses
– 8-12/side bent over KB rows
Performance
A) E3M x 4 sets:
– deadlifts
Set 1: 8 @ 65%
Sets 2: 6 @ 70%
Sets 3-4: 4 @ 75%
Fitness & Performance
Strength Option
B) 3-4 sets for quality:
– 16 alt. top-down DB incline press (8/s)
– 8-12 banded Spanish squats
– 16 alt. top-down KB incline chest supported row (8/s)
– 1 lap lateral sled drag
OR
Conditioning Option
For time:
– 800m run
+
10 rounds:
– 10 RKB swings
– 9 air squats
– 8 ring rows
+
– 800m run
Fitness
E8M x 4-6 sets:
– 400m run
– 8 double DB hang power snatch
– 9 strict pull-ups
– 10 goblet/prisioner hold reverse lunges
– 45 single unders
Performance
E8M x 4-6 sets:
– 400m run
– 8 hang power snatch (95/64, 75/55, 65/45)
– 10 front rack reverse lunges
– 12 pull-ups
– 45 double unders
*RX+ sub in 4 bar or ring MUs for pull-ups.
Fitness & Performance
A) E2M x 6 sets
– 5-4-3-2-1-1 BB push press
*Build to a tough single rep
Fitness
B) E60S x 10-20 sets:
– 3-5 DB push press
– 3-4 hanging knee raise
– 3 burpees (sub up/downs)
Performance
B) E60S x 10-20 sets:
– 3 shoulder to overhead (135/95, 115/75, 95/65)
– 4 toes to bar
– 5 burpees over the barbell
RX* complete with 155/105
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