Fitness & Performance
A) E3M x 3 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
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 3 strict pull-ups
– 4 dips or push-ups
– 5 wallballs
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 3 pull-ups
– 4 ring dips
– 5 wallballs (20/14)
RX+ perform 20-3-5-7 rep scheme w/ CTB pull-ups.
Fitness
30 min AMRAP
– 200m row
– 10 alternating DB snatches
– 200m run
– 10 DB goblet squats
– 200m row
– 10 SA push press (5/5)
– 200m run
– 10 alternating box step-ups (knee height)
Performance
30 min AMRAP
– 250/200m row
– 12 alternating DB snatches (50/35)
– 200m run
– 12 DB goblet squats
– 250/200m row
– 12 SA push press (3/3/3/3 or 6/6)
– 200m run
– 12 alternating box step-ups (knee height)
Fitness
A) E3M x 6 sets:
– 5 front squats (BB or double KB)
After odd sets: 8-12 L-seated DB press
After even sets: 8-12/side half kneeling single arm band row
*Front squats heavier than last week
B) 3 rounds for time:
– 400m run
– 20-16-12 goblet hold reverse lunges
– 12-10-8 hanging knee raises
*Scale lunges with prisoner version.
Performance
A) E3M x 6 sets:
– 2-3 front squats @ 80%
B) 3 rounds for time:
– 400m run
– 30-20-10 front rack reverse lunges (95/65, 75/55, 65/45)
– 15-10-5 toes to bar
RX+ use 115/75 with 7-5-3 bar or ring MUs
Fitness
A) E3M x 4 sets
– 5 deadlifts
– 10-15 DB floor presses (w/ pause
– 10-15 tall kneeling banded lat pu
*Goal is to build to a heavy set of 5 deadlifts
B) 5 rounds for time:
– 200m run
– 10 push-ups
– 8 double KB/DB deadlifts (53/35)
– 6 box step-ups
R60S
Performance
A) E3M x 4 sets
– 5 deadlifts @ 60-70-80-80%
B) 5 rounds for time:
– 200m run
– 12/9 HR push-ups
– 9 double KB/DB deadlifts (53/35)
– 6 box jump overs (24/20”)
R60S
Fitness
For time with a partner
– 600m run (together)
– 60 BB/DB push press
– 1200/900m row (200/150m splits)
– 50 RKB swings
– 400m run (together)
– 40 wallballs
– 1200/900m row (200/150m splits)
– 30 up/downs
– 200m run (together)
Performance
For time with a partner
– 800m run (together)
– 80 shoulder to overhead (95/65)
– 1200/900m row (200/150m splits)
– 70 RKB swings
– 600m run (together)
– 60 wallballs (20/14)
– 1200/900m row (200/150m splits)
– 40 burpees over the rower
– 400m run (together)
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd:
– 8-12 DB incline presses
– 8-12 tall kneeling band pull-downs
Even:
– 12-16 alternating KB weighted step-ups
Performance
A) E2M x 8 sets:
Sets 1-2: 3 hang power snatch
Sets 3-4: 2 hang power snatch
Sets: 5-8: 1 hang power snatch
*Build to a heavy single
B) Strength Option
3-4 sets for quality:
– 8-12 BB bradford press
– 8-12 KB Romanian deadlifts w/ 3 sec eccentric
– 4-6 DB batwing rows w/ 4 sec pause
– 4-6/side half kneeling pallof press with knee lift-off
OR
Conditioning Option
6 rounds for time:
– 200m run
– 10 alternating hang DB snatch (50/35)
– 10/8 push-ups
– 10 air squats
Fitness
30 min AMRAP
– 400/325m row
– 12 goblet hold reverse lunges
– 12 DB SA DB hang power cleans (3/3/3/3)
– 400m run
– 10 SA push press (5/5)
– 10 lemon squeezes or abmat sit-ups
– 40 single unders
– 8 box step-ups
– 8 up/downs
*Goal is to hold a consistent pace for 30 minutes.
Performance
30 min AMRAP
– 500/400m row
– 16 goblet hold reverse lunges (50/35)
– 16 DB SA DB hang power cleans (4/4/4/4)
– 400m run
– 12 SA push press (3/3/3/3 or 6/6)
– 12 lemon squeezes
– 40 double unders
– 8 box step-ups
– 8 up/downs
*Goal is to hold a consistent pace for 30 minutes.
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)
B) EMOM x 10-20 sets:
– 4 alternating SA DB power clean +push press
– 2-3 up/down + box step-ups
– 2 strict pull-ups or 4 ring rows
Performance
A) E2MOM x 8 sets
Sets 1-4: 1 hang clean + 1 clean + 1 jerk
Sets 5-8: 1 clean + 1 split jerk
B) EMOM x 10-20 sets:
– 1 clean & jerk @ 65-70% of A
– 2-3 burpee box jump overs
– 3 pull-ups
RX+ perform CTB pull-ups
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