Fitness & Performance

A) E4M x 3 sets:

– 8-12 strict overhead press

– 8-12/side bent over DB/KB rows

– 8-12 banded spanish squats

Fitness

B) E90S x 10-15 sets:

– 20 single unders / lateral hops

– 3/side SA DB/KB hang power clean + push press 

– 6 wallballs 

– 3 DB facing up/downs

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3/side SA DB/KB hang power clean + push press (50/35)

– 6 wallballs (20/14)

– 3 DB facing burpees

Gym closed

Fitness

E12M x 3 sets:

– 300m run

– 15 DB thrusters

– 30 cal row (scale to 24 cal)

– 15 pull-ups

– 30 single unders / lateral hops

*Complete 4 sets if feeling good!

Performance

E12M x 3 sets:

– 400m run

– 20 thrusters (95/65, 75/55, 65/45)

– 40/30 cal row

– 20 pull-ups

– 40 double unders

RX+: complete 4 sets.

Fitness & Performance

A) E4M x 3 sets:

– 2 RIR close grip bench press @ 55% (8-12 reps)

– 5 DB chest supported batwing rows w/ 5 sec pause

– 5/side half kneeling banded twists w/ 3 sec eccentric

B) Strength Option

3-4 sets for quality:

– 12-16 landmine side to side lateral squats (low hold)

– 12-16 banded tricep push-downs

– 12-16/side L-seated straight leg lift overs (over DB)

– 12-16 alternating DB curls

OR

Conditioning option

8 rounds for time:

– 250/200m row or 200m run or 500/400 AB

– 12 alternating DB snatches

– 6 lemon squeezes

Fitness

E8M x 4-5 sets:

– 250/200m row

– 12 RKB swings

– 9 DB push press (35/25s)

– 200m run

– 12 DB/prisoner lunges

– 6 burpees to target

Performance

E8M x 4-5 sets:

– 250/200m row

– 16 RKB swings (53/35)

– 12 DB push press (35/25s)

– 200m run

– 12 DB lunges

– 8 burpees to target

RX+ use 70/44 KB & 50/35 DBs.

Fitness

A) E3M x 5 sets:

– 6-8 BB box squats

– 12 L-seated DB overhead piston press

– 16 alt. KB gorilla rows

*Same or heavier than last week.

B) 3 rounds for time:

– 400m run

– 30-20-10 wallballs

– 60-40-20 single unders or lateral hops 

Performance

A) E3M x 5 sets – back squats

Set 1: 8 @ 55%

Set 2: 8 @ 65%

Set 3-5: 6 @ 70-75%

B) 3 rounds for time:

– 400m run

– 40-30-20 wallballs (20/14)

– 80-60-40 double unders

Fitness

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

Even:

– 8 double KB heel elevated front squats w/ pause

– 8-12/side half kneeling DB press

Odd:

– 8-12 tough ring rows

– 8-12 supine medball hamstring curls

B) E90S x 10-15 sets:

– 3 DB power cleans (floor to shoulder)

– 3-6 push-ups

– 3-6 box step ups

– 3-6 hanging knee raise

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 power clean + 1 front squat + 1 hang (squat) clean

Sets 5-8: 1 (squat) clean

B) E90S x 10-15 sets:

– 3 power clean @ 55-65% of A

– 6 push-ups

– 3 box jump overs (24/20”)

– 3-6 toes to bar

RX+ sub 3-6 HSPUs and/or 2-3 MUs (bar or ring) for T2B

Fitness

A) E4M x 3 sets:

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

– 8-12 dips

– 8-12 DB lat pull-overs

B) E2M x 10-16 total sets (alternating stations)

Station 1:

– 12/9 or 10/7 cal row

– 8 dKB deadlifts

Station 2:

– 12/9 or 10/7 cal row

– 4-8 strict pull-ups

RX+ perform 15/12 cal row w/ 10 deadlifts & 5-10 strict pull-ups

Performance

A) E4M x 3 sets:

– 8/side SL BB B-stance Romanian deadlifts

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

– 8-12 DB lat pull-overs

B) E2M x 10-16 total sets (alternating stations)

Station 1:

– 12/9 cal row

– 8 dKB deadlifts (53/35s)

Station 2:

– 12/9 cal row

– 4-8 strict pull-ups