Fitness

2 rounds (8 total sets)…

4 min AMRAP

– 325m row, then in remaining time:

• 6 single arm alt. DB snatch
• 3 box step overs

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 wallballs
• 18 single unders

R2M

4 min AMRAP

– 325m row, then in remaining time:

• 3 strict pull-ups
• 6 lemon squeezes or abmat sit-ups

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 HR push-ups (elevated if needed)
• 6 prisoner reverse lunges

R2M

Performance

2 rounds (8 total sets)…

4 min AMRAP

– 400/325m row, then in remaining time:

• 6 single arm alt. DB snatch (50/35)
• 3 box jump overs (24/20”)

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 wallballs (20/14)
• 18 double unders

R2M

4 min AMRAP

– 400/325m row, then in remaining time:

• 3 pull-ups
• 6 lemon squeezes

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 HR push-ups (RX+ 3 HSPU)
• 6 prisoner reverse lunges

R2M

Fitness & Performance

A) E4M x 4 sets

– 8 BB or DB Romanian deadlifts @ 55-60%

– 8-12 dips

– 8-12/side bent over rows

*Heavier than 8/31

Fitness

3-4 rounds for times:

– 400m row

– 16 RKB swings 

– 8/side single arm KB push press

R60S

Performance

3-4 rounds for times:

– 500m row

– 20 RKB swings (53/35)

– 10/side single arm KB push press

R60S

Fitness & Performance

C) 3 sets:

– 20 mountain climbers (hips down!)

– 20 sec side plank / side

– 20 sec flutter kicks from hollow position

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling single arm DB press

– 8-12 bent over BB rows

Even sets:

– 12 alt. goblet hold lateral lunges

*Compare to 8/25, last day for these!

B) EMOM x 10-20 sets:

– 3 double DB hang squat cleans

– 3 hanging knee raises

– 3 up/downs over the bar

Performance

A) E2M x 8 sets

Sets 1-2: 2 x 3 stop clean

Sets 3-8: 1 clean

*Receive in squat if able.

B) EMOM x 10-20 sets:

– 1 squat clean @ 70-75% of part A

– 3 toes to bar

– 3 burpees over the bar

RX+ perform 1-2 ring or bar MUs

Fitness

E12M x 3-4 sets:

– 600m run

– 20 DB/KB reverse lunges

– 15 strict pull-ups in UB sets of 5

– 10 burpees

– 20/16 cal row 

*Scale with 400m run, prisoner lunges, up/downs, and 16/12 cal row.

Performance

E12M x 3-4 sets:

– 600m run

– 30 DB/KB reverse lunges (35/25s)

– 15 burpee pull-ups

– 30/24 cal row

RX+ performs 15 burpee CTB pull-ups or 10/8 burpee muscle ups.

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 8-12 BB/DBs strict overhead press*

– 6/side KB goblet hold curtse box step-up (L)

Even sets:

– 4-6 DB batwing rows w/ 4 sec pause 

– 6/side KB goblet hold curtse box step-up (R)

*Heavier than last week

Performance

A) E2MOM x 8 sets:

Sets 1-2: 3 split jerks

Sets 3-4: 2 split jerks

Sets 5-8: 1 split jerk

*Work to a heavy single off the rack

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side tall kneeling BB landmine press

– 16 DB death march

– 8-12 tough ring rows

– 1 lap heavy reverse sled drag

OR

Conditioning Option

For time:

– 1000m row

– 80 RKB swings in UB sets of 10 (53/35)

– 800m run

Fitness

2 rounds (8 total sets)…

4 min AMRAP

– 325m row, then in remaining time:

• 6 single arm DB hang power clean (3/3)
• 3 dips

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 DB goblet / prisoner reverse lunges
• 18 single unders / lateral hops

R2M

4 min AMRAP

– 325m row, then in remaining time:

• 3 hanging knee raises
• 3 box step overs

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 single arm DB push press (3/3)
• 9 air squats

R2M

Performance

2 rounds (8 total sets)…

4 min AMRAP

– 400/325m row, then in remaining time:

• 6 single arm DB hang power clean (3/3 @ 50/35)
• 3 ring dips

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 DB goblet reverse lunges
• 18 double unders

R2M

4 min AMRAP

– 400/325m row, then in remaining time:

• 3 toes to bar
• 3 box jump overs (24/20”)

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 single arm DB push press (3/3)
• 9 air squats

R2M

Fitness

A) E4M x 4 sets:

– 8-12/side single arm DB bench press

– 2-4 supinated negative pull-ups

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

B) EMOM x 10-20 sets:

– 4 push-ups

– 4 DB snatch 

– 4 alt. DB goblet hold box step-ups (scale w/ no weight)

Performance

A) E4M x 4 sets:

– bench press 1 RIR @ 75-80%

– 4-8 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

*Heavier than Monday 8/29

*If you can’t perform pull-ups without assistance, sub Fitness version

B) EMOM x 10-20 sets:

– 4 hand release push-ups

– 4 DB snatch (50/35)

– 4 alt. DB goblet hold box step-ups (20/16”)

RX+ perform HSPUs

Fitness

A) E4M x 4 sets:

– 6-10 front squats (BB or double KB)

– 8-12 L-seated DB press

– 8-12/side half kneeling single arm band row

*Heavier than last week

B) 5 rounds for time:
– 200m row

– 10 plate ground to overhead

– 10 plate overhead/hug walking lunges

R60S 

Performance

A) E4M x 4 sets:

– 6-8 front squats @ 60-65%

B) 5 rounds for time:
– 250/200m row

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

– 10 plate overhead walking lunges

R60S