Fitness & Performance

A) E4M x 4 sets:

– 6-10 strict overhead press

– 8-12/side bent over DB/KB rows

– 8-12 banded spanish squats

*Compare to 6/22

Fitness

B) For time:

– 300m run

– 30 DB push press

– 400m run

– 30 DB front squats 

– 300m run

Performance

B) For time:

– 400m run

– 40 shoulder to overhead (95/65, 75/55, 65/45)

– 400m run

– 40 front squats 

– 400m run

Fitness

E10M x 3-4 sets:

– 375/300m row

– 16 RKB swings

– 10 hanging knee raise

– 300m run

– 10 DB rows from plank

– 16 goblet hold or prisoner reverse lunges

Performance

E10M x 3-4 sets:

– 375/300m row

– 20 RKB swings

– 10 toes to bar

– 300m run

– 10 push-up to alternating DB renegade rows (35/25s)

– 20 single DB goblet hold reverse lunges

*Renegade rows comprised of 10 push-ups + 10 alternating rows.

Fitness

A) E3M x 6 sets:

– 5 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) EMOM x 10-20 sets:

– 4 DB thrusters

– 3 strict pull-ups

– 2 high box step ups

Performance

A) E3M x 6 sets – back squat

Set 1: 8 @ 65%

Set 2: 6 @ 75%

Set 3-6: 3-4 @ 80-82.5%

B) EMOM x 10-20 sets:

– 3 thrusters (115/75, 95/65, 75/55)

– 3 pull-ups

– 3 box jump overs (24/20”)

RX+ sub 1 bar or ring MU for pull-ups

Gym Closed

Fitness

E2M x 3-4 sets

1: 375/300m row

2: 8 DB deadlifts + 6 DB hang power cleans + 4 push press + 4 burpees

3: 16 wallballs + 8 hanging knee raises

4: 300m run

5: rest

Performance

E2M x 3-4 sets

1: 375/300m row

2: 7 deadlifts + 5 hang power cleans + 3 shoulder to overhead + 5 burpees over the barbell 

3: 20 wallballs + 10 toes to bar

4: 300m run

5: rest

135/95, 115/75, 95/65

*Partner on equipment with one partner going in reverse.

Fitness

A) E2MOM x 8 sets (4 each, alternating)

Even:

– 10 double KB heel elevated front squats w/ pause

– 10-12 tough ring rows

Odd:

– 10-12/side half kneeling DB press

– 10-12 supine medball hamstring curls

*Compare to 6/17

Performance

A) E2MOM x 8 sets

– 1 (squat) clean

*Compare to 6/17

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side front foot elevated split squat (knee over toes)

– 12-16 DB tricep rollback extensions

– 8-12 BB good mornings

– 4-8 strict pull-ups (weighted, bodyweight, or 4 negatives)

OR

Conditioning Option

8 rounds for time:

– 200m run

– Alternate sets of…

Odd: 10 DB thrusters (35/25s)

Even: 5-10 strict pull-ups

RX+: 50/35s

Fitness

A) E4M x 4 sets:

– 8/side SL DB/BB B-stance Romanian deadlifts

– 8-12 dips

– 8-12 DB lat pull-overs

*Compare to 6/14

B) For time:

– 600-400-200m run

– 24-16-8 alt. DB snatches

– 24-16-8 alt. goblet hold or prisoner reverse lunges

Performance

A) E4M x 4 sets:

– 8/side SL BB B-stance Romanian deadlifts

– 8-12 dips (weighted, bodyweight, banded)

– 8-12 DB lat pull-overs

*Compare to 6/14

B) For time:

– 600-400-200m run

– 30-20-10 alt. DB snatches (50/35)

– 30-20-10 alt. goblet hold reverse lunges

Fitness & Performance

A) E4M x 4 sets:

– 8-12 strict overhead press

– 8-12/side bent over DB/KB rows

– 8-12 banded spanish squats

*Compare to 6/13

Fitness

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB power clean + push press

– 3-6 hanging knee raises

– 3 up/downs

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3 TNG power clean + push jerk (135/95, 115/75, 95/65, 75/55)

– 3-6 toes to bar

– 3 burpees over the barbell