Fitness
A) E4M x 4 sets:
– 8 BB back or box squats
– 8-12 DB seated Arnold presses
– 4-6/side SA ring row w/ reach
Performance
A) E4M x 4 sets:
– 8 back squats @ 55-60%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled pull
– 8-12 BB good mornings
– 8-12 DB tricep rollback extensions
– 8-12 banded Spanish squats
OR
Conditioning Option
For time:
– 1000/800m row
– 80 RKB swings in UB sets of 10
– 1000/800m row
Fitness
A) E3M x 5 sets:
– 8 double KB heel elevated front squats
– 12-16 L-seated DB overhead piston press
– 8-12 BB inverted row
B) E4M x 4-5 sets:
– 500/400m row
– 10 alternating DB SA power cleans
Performance
A) E3M x 5 sets:
– 1.1.1 TnG power clean + push jerk cluster
*R10S after each touch and go single
B) E4M x 4-5 sets:
– 500/400m row
– 5 touch and go power cleans
*Goal is to increase pace and weight each set.
Fitness
E8M x 4-6 rounds:
– 200m row
– 6 DB up/down press
– 12 goblet / prisoner reverse lunges
– 200m run
– 12 abmat sit-ups
– 18 single unders
*Switch the order of movements every round
Performance
E8M x 4-6 rounds:
– 250/200m row
– 6 DB devil press (35/25s)
– 12 DB reverse lunges
– 200m run
– 12 lemon squeezes
– 24 double unders
*Switch the order of movements every round
Fitness
A) E4M x 3 sets:
– 10-15 RIR close grip bench press
– 5-10 strict supinated pull-ups
– 10-15 banded face pulls
B) 3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 ring rows
Performance
A) E4M x 3 sets:
– 2 RIR close grip bench press @ 55-60%
– 5-10 weighted or strict supinated pull-ups
– 10-15 banded face pulls
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/side half kneeling BB landmine presses
Even sets:
– 12-16 alternating KB gorilla rows
– 8-12 KB Romanian deadlifts
B) EMOM x 10-20 sets:
– 6 alternating DB snatches
– 4 wallballs
– 2 up/down + box step-overs
Performance
A) E2M x 8 sets:
Sets 1-2: 3 position snatch (high hang , hang, 2” below knee)
Sets 3-4: 2 position snatch (hang, 2” below knee)
Sets 5-8: snatch 2” below the knee
B) EMOM x 10-20 sets:
– 6 alternating DB snatches (50/35)
– 4 wallballs (20/14)
– 2 burpee + box jump overs (24/20”)
Fitness
EMOM x 4-8 sets…
Min 1: 200m row (45 sec max)
Min 2: 8, 10 or 12 DB goblet squats
Min 3: 8, 10 or 12 DB push press
Min 4: 8, 10 or 12 box jump step overs
Min 5: 8, 10 or 12 strict pull-ups
Min 6: rest
Performance
EMOM x 4-8 sets…
Min 1: 250/200m row
Min 2: 8, 10 or 12 double KB front squats (35/25s)
Min 3: 8, 10 or 12 shoulder to overhead (95/65)
Min 4: 8, 10 or 12 box jump overs (24/20”)
Min 5: 8, 10 or 12 pull-ups
Min 6: rest
RX+ use 44/35s and 115/75
Fitness
A) E3M x 6 sets
– 5-4-3-2-2 deadlifts
After odd sets: 8-12 DB floor presses (w/ pause)
After even sets: 8-12 tall kneeling banded lat pull-downs
*DLs heavier than last week.
Performance
A) E3M x 6 sets – deadlift
Set 1: 5 @ 70%
Set 2: 4 @ 80%
Set 3: 2-3 @ 85%
Sets 5-6: 1-2 @ 90%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 20 alternating DB reverse lunges
– 10-20 banded tricep push-downs
– 10-20 hollow rocks
– 10-20 BB drag curls
OR
Conditioning Option
For time:
– 800m run
– 80/60 cal row
– 800m run
Fitness
E8M x 4-6 rounds:
– 250/200m row
– 10 double KB deadlifts
– 10 push-ups
– 200m run
– 10 hanging knee raise
– 10 alt. box step-ups
*Switch the order of movements every round
Performance
E8M x 4-6 rounds:
– 250/200m row
– 12 double KB deadlifts (53/35s)
– 12/9 push-ups
– 200m run
– 12 toes to bar
– 12 alt. KB goblet hold box step-up
*Switch the order of movements every round
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