Fitness

A) E3M x 4 sets:

– 8-12 heel elevated KB front squats

– 8-12 BB bent over rows

– 8-12 DB floor press

B) EMOM x 10-20 sets:

– 3 DB power clean + push press

– 3 strict pull-ups

– 3 box jump overs (24/20”)

Performance

A) E3M x 4 sets:

– 2.2.2 power clean + push jerk clusters

*Pause 10 seconds after each double

*Compare to 7/8

B) EMOM x 10-20 sets:

– 1 power clean + push jerk (185/125, 155/105, 135/95, 115/75. 96/65)

– 3 pull-ups

– 3 box jump overs (24/20”)

*RX+ perform 3 CTB pull-ups or 1-2 bMUs

Fitness

6 rounds for time with a partner:

– 12/9 cal row

– 9 DB thrusters

– 6 hanging knee raises / abmat sit-ups

+ 

6 rounds for time with a partner

– 200m run

– 12 RKB swings

– 8 push-ups

*Rounds alternate for 3 each per person

Performance

6 rounds for time with a partner:

– 12/9 cal row

– 9 DB thrusters (35/25s)

– 6 toes to bar 

+ 

6 rounds for time with a partner

– 200m run

– 15 RKB swings (53/35)

– 10 push-ups

*Rounds alternate for 3 each per person

Fitness & Performance

A) E4M x 4 sets:

– Bench press

• Fitness: 8-12 reps
• Performance: 1-2 RIR @ 60%

– Pull-ups

• Fitness: 4 supinated negatives (4 secs down)
• Performance: 2 RIR @ 60%

– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per side

B) Strength Option

3-4 sets for quality:

– 16 alt DB death march

– Max effort banded tricep push-downs 

– 1 lap reverse sled drag

– 8-12 bent over BB rows

OR 

Conditioning Option

8-12 sets:

– 60/60s row/bike/ski

Fitness

A) E3M x 6 sets:

– 7-7-5-5-3-3 BB back or box squats

After odd sets…

– 10 tall kneeling DB press

After even sets…

– 5/side single arm ring rows w/ reach

*Same or heavier than last week.

B) For time:

– 600m run

– 60 wallballs in UB sets of 10

– 600m run

Performance

A) E3M x 6 sets – back squat

Set 1: 5 @ 70%

Set 2: 3 @ 80-85%

Set 3-6: 1-2 @ 85-90%

B) For time:

– 800m run

– 80 wallballs (20/14)

– 800m run

Fitness

10 min AMRAP:

– 200m row

– 8 double KB deadlifts 

– 8 push-ups

R5M

10 min AMRAP:

– 200m run

– 4 double DB hang power cleans

– 24 single unders

R5M

10 min AMRAP:

– Pick run or row

– 4 box step overs

– 8 strict pull-ups

Performance

10 min AMRAP:

– 250/200m row

– 8 deadlifts (185/125, 155/105, 135/95)

– 12 push-ups

R5M

10 min AMRAP:

– 200m run

– 4 hang power cleans (135/95, 115/75, 95/65)

– 24 double unders

R5M

10 min AMRAP:

– Pick run or row

– 4 box jump overs (24/20”)

– 8 pull-ups

RX+ sub 8 HSPUs for push-ups.

Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 12-16 L-seated band row

Even sets:

– 8/side alt. landmine reverse lunge

B) EMOM x 10-20 sets:

– 4 alt. DB snatch

– 2-4 abmat sit-ups / hanging knee raise

– 4 air squats

Performance

A) E2M x 8 sets:

– 1 power snatch + 1 hang snatch

*Catch hang snatch as low as possible

B) EMOM x 10-20 sets:

– 3 touch and go power snatch (95/65, 75/55, 65/45)

– 3 toes to bar

– 5 air squats

RX+ perform 3-5-7 reps

Fitness

A) E4M x 4 sets:

– 8-6-6-4 deadlifts

– 8-12 DB incline press

– 8-12 KB chest supported incline rows

B) 12 min AMRAP:

– 12/9 cal row

– 9 RKB swings (heavy)

– 6 dips or push-ups

Performance

A) E4M x 4 sets – deadlifts

Set 1: 8 @ 50%

Sets 2: 8 @ 60%

Sets 3-4: 6 @ 65-70%

B) 12 min AMRAP:

– 12/9 cal row

– 9 RKB swings (heavy)

– 6 ring dips

Fitness

EMOM x 4-7 rounds

1: 12/9 or 10/7 cal row

2: 6 DB up/down devil press 

3: 6-9 strict pull-ups

4: 9-12 wallballs

5: 200m run

6: rest

Scale with hill run.

Performance

EMOM x 4-7 rounds

1: 12/9 cal row

2: 6 DB devil press (35/25s)

3: 9 pull-ups

4: 12 wallballs (20/14)

5: 200m run

6: rest

RX+ perform 15/12 cal, 9 CTB pull-ups, 15 wallballs