Fitness
A) E3M x 3 sets:
– 8-12 KB Romanian deadlifts
– 8-12 DB incline press
– 8-12 tough ring rows
B) 5 rounds for time:
– 200m run
– 5 DB hang power clean + push press
– 25 single unders
R60S
Performance
A) E3M x 3 sets:
– 3.3.3 TnG power clean + push jerk cluster
*R10S after each touch and go triple
B) 5 rounds for time:
– 200m run
– 5 power clean + push jerk
– 25 double unders
R60S
*Goal is to keep PC+PJ unbroken
Fitness & Performance
A) E3M 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
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 12-16 banded tricep push-downs
– 12-16 alternating hanging knee raise
– 8-12 bent over BB row
OR
Conditioning Option
For time:
21-15-9-15-21
– cal row
– RKB swing
– abmat sit-up
– double under
Fitness
A) E3M x 6 sets:
– 5-5-4-4-3-3 front squats (BB or double KB)
After odd sets: 8-12/side half kneeling DB press
After even sets: L-seated banded row
*Front squats heavier than last week
B) 4 rounds for time:
– 400m run
– 12-10-8-6 DB thrusters
Performance
A) E3M x 6 sets:
– 1-2 front squats @ 80-85%
B) 4 rounds for time:
– 400m run
– 15-12-9-6 thrusters (95/65, 75/55, 65/45)
RX+ use 115/75
Fitness
A) E3M x 5 sets
– 5 deadlifts
– 10-15 DB floor presses (w/ pause)
– 10-15 tall kneeling banded lat pull-downs
*DLs heavier or the same as last week.
B) EMOM x 10-20 sets:
– 3 DB hang power cleans
– 4 box step-overs
– 3 push-ups
*Goal is to build to a heavy set of 5 deadlifts
Performance
A) E3M x 5 sets
– 5 deadlifts @ 60-70-80-80-80%
B) EMOM x 10-20 sets:
– 3 hang power cleans (135/95, 115/75, 95/65)
– 3 box jump overs (24/20”)
– 3 ring dips
RX+ use 115/75 and sub HSPUs for dips.
Fitness
E8M x 4-6 rounds:
– 400m run
– 8 strict pull-ups
– 12 wallballs (20/14)
– 16 RKB swings (53/35)
– 20 single unders
*Switch the order of movements every round
Performance
E8M x 4-6 rounds:
– 400m run
– 10 pull-ups
– 15 wallballs (20/14)
– 20 RKB swings (53/35)
– 25 double unders
*Switch the order of movements every round
RX+ replace pull-ups with 5 ring or bar MUs
Monday 10/17
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) 6 rounds for time:
– 12/9 cal row
– 6 alt.DB hang power snatch
– 6 up/downs
R60S
Performance
A) E2M x 8 sets:
Sets 1-3: 2 hang power snatch
Sets: 4-8: 1 hang power snatch
*Build to a heavy single
B) 6 rounds for time:
– 15/12 cal row
– 5 hang power snatch (96/65, 75/55, 65/45)
– 5 burpees over the barbell
R60S
RX+ complete with 5 overhead squats after the snatches
Fitness
E2M x 3-4 sets
1: 400/320m row
2: 12 wallballs + 10 pull-ups + 8 push ups
3: 8 double DB hang power cleans + 10 box step-overs + 12 sit-ups
4: 200m run (scale to hill run)
5: rest
Performance
E2M x 3-4 sets
1: 500/400m row
2: 15 wallballs (20/14) + 12 pull-ups + 9 push ups
3: 9 hang power cleans (95/65) + 12 box jump overs (24/20”) + 15 sit-ups
4: 200m run
5: rest
Fitness
A) E2MOM x 8 sets (4 each)
Odd sets:
– 4-6 BB push press
– 8/side front foot elevated split squat (L)
Even sets:
– 12-16 KB gorilla rows
– 8/side front foot elevated split squat (R)
*Push press heavier than last week
Performance
A) E2MOM x 8 sets
– 1 clean + 1 jerk
*Build to a heavy single
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 double KB heel elevated front squats
– 8-12 BB overhead tricep extensions
– 8-12 hamstring slid curls (fast in, slow out)
– 16 alt DB curls
OR
Conditioning Option
6 rounds for time:
– 250/200m row
– 10 alternating SA DB hang clean + press
– 10 abmat sit-ups
– 10 air squats
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