Fitness

A) E4M x 3 sets:

– 8 BB back or box squats

– 8-12 DB seated Arnold presses

– 4-6/side SA ring row w/ reach

B) EMOM x 10-20 sets

– 3 plate ground to overhead

– 3 hanging knee raises

– 3 up/downs

Scale up with 5-4-3 rep scheme

Performance

A) E4M x 3 sets:

– 8 back squats @ 55-60%

B) EMOM x 10-20 sets

– 3 plate ground to overhead (45/35, 35/25)

– 3 toes to bar

– 3 burpees to plate

RX+ perform 5-4-3 rep scheme

Fitness

A) E3M x 4 sets:

– 8 double KB heel elevated front squats

– 12-16 L-seated DB overhead piston press

– 8-12 BB inverted row

B) E3MOM x 4-8 sets

– 12/9 or 10/7 cal row

– 6 double DB hang power clean

– 9 wallballs

Performance

A) E3M x 4 sets:

– 2.2.2 TnG power clean + push jerk cluster

*R10S after each touch and go triple

B)  E3MOM x 4-8 sets

– 15/12 cal row

– 6 hang power clean (115/75, 95/65)

– 12 wallballs (20/14)

RX+ use 135/95

Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB bench press @ 1-2 RIR w/ 3110 tempo

– 10-15 DB lat pull-overs

– 10/side single leg double KB b-stance Romanian deadlifts 

*Heavier than 10/21

Fitness

B) E5M x 3-5 sets:

– 400m run

– 12 RKB swings

– 6-9 strict pull-ups

– 6 dips

Scale w/ 300m run

Performance

B) E5M x 3-5 sets:

– 400m run

– 15 RKB swings (53/35)

– 12 pull-ups

– 9 ring dips

RX+ use 70/44 KB 

Fitness

EMOM x 5-8 sets

1: 12/9, 10/7 cal row

2: 12 SA DB hang clean + push press (3/3/3/3)

3: 6 hanging knee raises + 18 single unders

4: 6 up/down + box step overs

5: rest

Performance

EMOM x 5-8 sets

1: 15/12, 12/9 cal row

2: 6 ground to overhead (135/95, 115/75, 95/65)

3: 6 toes to bar + 20 double unders

4: 6 burpee + box jump overs (24/20”)

5: rest

Fitness

A) E3M x 6 sets:

– 6-5-4-3-2-1 front squats

After odd sets: 8-12/side half kneeling DB press

After even sets:  L-seated banded row

*Front squats heavier than last week. Scale with KBs x 6 reps.)

Performance

A) E3M x 6 sets – front squat

Sets 1-3: 1-2 front squats @ 80-85%

Sets 4-6: 1 front squat @ 85-90%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled push or drag

– 8-12/side single arm DB press

– 1 lap heavy KB suitcase carry

– 8-12 bent over BB rows

OR

Conditioning Option

10 rounds for time:
– 9 cal row

– 7 abmat sit-ups

– 5 DB thrusters (35/25s)

Fitness

A) E3M x 5 sets

– 5-5-4-4-3 deadlifts

– 8-12 DB floor presses (w/ pause)

– 8-12 tall kneeling banded lat pull-downs

*DLs heavier than last week.

B) E5M x 3-5 sets:

– 24 cal row

– 16 RKB swings

– 8 dips

Performance

A) E3M x 5 sets – deadlift

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 4 @ 80%

Sets 4-5: 3 @ 85%

B) E5M x 3-5 sets:

– 30/24 cal row

– 20 RKB swings (53/35)

– 10 ring dips

RX+ use 70/44

Fitness

E8M x 4-6 rounds:

– 400m row

– 16 SA DB hang power cleans (5/5/5/5 @ 50/35)

– 12 wallballs

– 12 push-ups

– 8 box step-ups

*Switch the order of movements every round

Performance

E8M x 4-6 rounds:

– 500/400m row

– 20 SA DB hang power cleans (5/5/5/5 @ 50/35)

– 20 wallballs (20/14)

– 15 push-ups

– 10 box jumps w/ step-down

*Switch the order of movements every round

Fitness

A) E2M x 8 sets

Odd:

– 8-12 DB seated Arnold press

– 4-6 double KB batwing rows w/ 4 sec pause

Even:

12-16 alt. landmine lateral squats

B) EMOM x 10-20 sets:

– 4 SA DB power snatches

– 3 hanging knee raise

– 2 burpees

Performance

A) E2M x 8 sets:

– 1 hang power snatch

*Build to a heavy single

B) EMOM x 10-20 sets:

– 3 TnG power snatches (95/65, 75/55, 65/45)

– 3 toes to bar

– 3 burpees over the barbell