Fitness
E10M x 3-5 sets:
– 50 single unders
– 300m run
– 25 cal row
– 15 wallballs (20/14)
– 10 up/downs
Performance
E10M x 3-5 sets:
– 50 double unders
– 400m run
– 30/25 cal row
– 20 wallballs (20/14)
– 10 burpees over the rower
Fitness
A) E4M x 4 sets:
– 8 deadlifts (building each set)
– 16 alt DB renegade rows
– 8-16 banded tricep push-downs
Performance
A) E4M x 4 sets
Set 1: 8 deadlifts (building set)
Sets 2-4: 8 deadlifts @ 2 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 heel elevated goblet squats
– 8 hanging straight leg raise
– 8-16 dips
– 8-12 bent over BB rows w/ pause
OR
Conditioning Option
10 rounds for time:
– 10 cal row
– 5 up/down DB devil presses
– 10 prisoner reverse lunges
– 5 lemon squeezes
Fitness
A) E3M x 6 sets:
– 4 back or box squats
– 8-12 DB seated Arnold presses
– 4 DB/KB batwing rows w/ 6 sec pause
B) E3M x 4-7 sets:
– 12/9 cal row
– 8 DB/DB thrusters
– 24 single unders
Performance
A) E3M x 6 sets:
Set 1: 4 back squats (building set)
Set 2-5: 4 back squats @ 1-2 RIR
*heavier than 8/9
B) E3M x 4-7 sets:
– 12/9 cal row
– 8 DB/DB thrusters (35/25s)
– 24 double unders
RX+ complete with 15/12-10-30 rep scheme
Fitness
A) E3M x 6 sets:
– 4 back or box squats
– 8-12 DB seated Arnold presses
– 4 DB/KB batwing rows w/ 6 sec pause
B) E3M x 4-7 sets:
– 12/9 cal row
– 8 DB/DB thrusters
– 24 single unders
Performance
A) E3M x 6 sets:
Set 1: 4 back squats (building set)
Set 2-5: 4 back squats @ 1-2 RIR
*heavier than 8/9
B) E3M x 4-7 sets:
– 12/9 cal row
– 8 DB/DB thrusters (35/25s)
– 24 double unders
RX+ complete with 15/12-10-30 rep scheme
Fitness & Performance
6 min AMRAP
– 400m run, in remaining time AMRAP…
- 9 wallballs (20/14)
- 6 lemons squeezes
R3M
6 min AMRAP
– 500/400m row, in remaining time AMRAP…
- 12 DB SA hang power cleans (6/6 @ 50/35)
- 6 up/downs
R3M
6 min AMRAP
– 3 pull-ups
– 6 push-ups
– 9 air squats
R3M
6 min AMRAP
– 400m run, in remaining time AMRAP…
- 6 medball cleans
- 9 ring rows
R3M
6 min AMRAP
– 500/400m row, in remaining time AMRAP…
- 12 DB SA hang power snatch (6/6 @ 50/35)
- 9 abmat sit-ups
*Fitness scale weights on DB and medball
Fitness
A) E2M x 8 Sets
Odd sets:
– 16 glute bridge alt. DB floor press
– 16 alt. double KB gorilla rows
Even sets:
– 8-12 BB good mornings
– 16 crossbody knee to elbows from plank
*Last day for these movements
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 4 box step-ups (double DB, single DB, unweighted)
– 3-5 dips
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive in a squat if able.
B) EMOM x 10-20 sets:
– 1 squat clean @ 75-80% of A
– 3-5 ring dips
– 3 box jump overs (24/20”)
Fitness
A) E4M x 4 sets:
– 8-12 BB bench press
– 2-4 negative supinated pull-ups (2-3 sec down)
– 4 ring row to Y w/ 4 sec eccentric
*If you have strict pull-ups, do performance protocol
B) 5 rounds for time:
– 200m run
– 8 hanging knee raise / kipping knee tuck
– 12 RKB swings
– 24 single unders
R60S
Performance
A) E4M x 4 sets:
– 8-12 BB bench press @ 1 RIR
– 4-8 ring or supinated strict pull-ups
– 4 ring row to Y w/ 4 sec eccentric
*Heavier than last week (less RIR)
B) 5 rounds for time:
– 200m run
– 8 toes to bar
– 16 RKB swings (53/35)
– 24 double unders
R60S
RX+ complete with 4 bMUs, 70/44 KB
Fitness
EMOM x 4-7 sets
1: 12/9 or 10/7 cal row
2: 10 plate ground to overhead
3: 8 box step-ups (24/20”)
4: 10 lemon squeezes
5: 12/9 push-ups (elevate if needed)
6: rest
Performance
EMOM x 4-7 sets
1: 12/9 cal row
2: 10 plate ground to overhead
3: 8 box jump overs (24/20”)
4: 10 plate overhead walking lunges
5: 12/9 push-ups
6: rest
RX+ use 15/12-12-9-12-15/12 rep scheme
