Fitness
E4M x 8-12 sets (4-6 each)
Station 1:
– 200m row
– 8 hanging knee raises
– 8 up/downs
– 24 single unders
Station 2:
– 200m run
– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)
– 12 air squats
– 24 single unders
Performance
E4M x 8-12 sets (4-6 each)
Station 1:
– 250/200m row
– 8 toes to bar
– 8 burpees to target
– 24 double unders
Station 2:
– 200m run
– 16 SA DB hang power cleans (4/4/4/4 @ 50/35)
– 16 air squats
– 24 double unders
Fitness
A) E2.5M x 6 sets
– 5-5-3-3-2-1 push press
After odd sets…
– 5 batwing rows w/ 5 sec pause
After even sets…
– 10 L-seated leg lift-overs
B) 3 rounds for time:
– 400m run
– 16-12-8
Performance
A) E2.5M x 6 sets:
– 5-5-3-3-2-1 push press
*Build to a heavy single
B) 3 rounds for time:
– 400m run
– 16-12-8
Fitness & Performance
A) E3M x 6 sets…
– 3 bench press
*First set building, next 3 at 80-90+% & 1-2 RIR
After odd sets:
– 8-12 tall kneeling banded lat pull-down
After even sets:
– 8-12/side DB rear delt rows
*~5% heavier than last week
B) Strength Option
3-4 sets for quality:
– 10-20 band/cable tricep push-downs
– 10-20 BB or goblet hold alternating Cossack squats
– 10-20 DB wall assisted lean back curls (lighter weight)
– 10/side side plank elbow touches
OR
Conditioning Option
8 min AMRAP:
– 10 RKB swings (53/35)
– 5 dips
– 10 air squats
R4M
8 min AMRAP
– 5 ring rows
– 10 ambat sit-ups
– 5/side KB/DB push press
Fitness
A) E2M x 8 sets
Odd:
– 8-12/side 1&¼ SA incline bench press
Even:
– 8-12 supinated bent over BB rows / pause
– 8-12 banded Spanish squats
B) EMOM x 10-20 sets:
– 6 DB hang power snatch
– 4 wallballs
– 2 up/downs
Performance
A) E2M x 8 sets:
Sets 1-3: 3 high hang snatch
Sets 4-6: 2 hang snatch
Sets 7&8: 1 low hang snatch
*Receive in full squat if able
B) EMOM x 10-20 sets:
– 6 DB hang power snatch (50/35)
– 4 wallballs (20/14)
– 2 burpees
Fitness
E4M x 8-12 sets (4-6 each)
Station 1:
– 200m row
– 8 hanging knee raises
– 12 KB/DB goblet hold or prisoner reverse lunges
– 20 single unders
Station 2:
– 200m run
– 8-12 push-ups
– 8 box step-ups
– 20 single unders
Performance
E4M x 8-12 sets (4-6 each)
Station 1:
– 250/200m row
– 8 toes to bar
– 12 KB/DB goblet hold reverse lunges
– 20 double unders
Station 2:
– 200m run
– 12/8 push-ups
– 8 box jump overs (24/20”)
– 20 double unders
Fitness
A) E3M x 6 sets
– 3 back or box squats (building)
After odd sets
– 8-12/side SA standing DB overhead press
After even sets
– 16 alternating KB gorilla rows
B) 4 rounds for time:
– 400m run
– 9 DB thrusters
– 6-9 strict pull-ups
R60S
Performance
A) E3M x 6 sets
Set 1: 3 back squats (building set)
Sets 2-6: 3 back squats (working sets @ 80-90% & 1-2 RIR)
*~5% heavier than last week
B) 4 rounds for time:
– 400m run
– 9 thrusters (95/65, 75/55)
– 12 pull-ups
R60S
RX+ complete with 115/75
Fitness
A) E3M x 6 sets:
– 5 deadlifts (building)
After odd sets…
– 8-12 dips (box/bench/dip bar/rings)
After even sets…
– 8-12/side SA half kneeling band row and reach
B) E3M x 4-8 sets:
– 12/9 cal row
– 9 double KB deadlifts
– 6-9 dips
– 3 up/downs
Performance
A) E3M x 6 sets:
Set 1: 5 deadlifts (building set)
Sets 2-6: 5 deadlifts (75-85% @ 1-2 RIR)
*~5% heavier than last time
B) E3M x 4-8 sets:
– 15/12 cal row
– 9 double KB deadlifts (53/35s)
– 6-9 ring dips
– 3 up/downs
For time with a partner:
– 1000m row (split)
– 100 RKB swings
– 100 air squats
– 400m run (together)
– 60 push-ups
– 60 prisoner lunges
– 1000m row (split)
– 40 hanging knee raises
– 40 box step ups
– 400m run (together)
Performance
For time with a partner:
– 1000m row (split)
– 100 RKB swings (53/35)
– 100 air squats
– 400m run (together)
– 80 push-ups
– 80 prisoner lunges
– 1000m row (split)
– 60 toes to bar
– 60 box jump overs (24/20”)
– 400m run (together)
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