Monday 2/17
Fitness
A) E3M x 4 sets:
– 10-15 heel elevated double KB front squats (tough)
– 10-15 supinated pull-ups
B) 4 rounds for time:
– 400m run
– 10 DB push press
Performance
A) E3M x 4 sets:
– 1 RIR front squats @ 60% (1 sec pause at top)
– 1 RIR strict supinated pull-ups
B) 4 rounds for time:
– 400m run
– 10 shoulder to overhead (115/75)
Tuesday 2/18
Fitness & Performance
A) E4M x 4 sets:
– 8-12 Romanian deadlifts @ 60% 1RM DL
– 8-12/side bent over KB rows
– 8-12 DB floor press (pause 1 count on floor)
Fitness
B) E3M x 4-6 sets:
– 12/9 or 10/7 cal row
– 10 alternating DB snatch
– 8 kip to knee tuck
*scale with 10 abmat sit-ups
Performance
B) E3M x 4-6 sets:
– 12/9 cal row
– 10 alternating DB snatch
– 8 toes to bar
RX+ scale up to 15/12-12-9 reps
Wednesday 2/19
Fitness
AMRAP in 15 min at 70-80% pace:
– 500/400 m row
– 75 single unders
– 12 BB/DB push press
R5M then,
AMRAP in 15 min at 70-80% pace:
– 400 m run
– 20 push-ups
– 20 wallballs
Performance
AMRAP in 15 min at 70-80% pace:
– 500/400m row
– 50 double unders
– 10 strict handstand push-ups
R5M then,
AMRAP in 15 min at 70-80% pace:
– 400m run
– 30/24 push-ups
– 20 wallballs (20/14)
Thursday 2/20
Fitness & Performance
A) E4M x 4 sets:
– 8-12 close grip bench press @ 50-60% 1RM BP
– 4-12/side single arm ring row w/ reach
– 8-12 DB floor press (pause 1 count on floor)
Fitness
B) E4M x 4 sets:
– 200m run
– 12 RKB swings
– 10 goblet hold reverse lunges
– 8 strict pull-ups
R60S
Performance
B) E4M x 4 sets:
– 200m run
– 15 RKB swings (53/35)
– 12 DB overhead walking lunges, 6/side (35/25)
– 9 pull-ups
R60S
Friday 2/21
Fitness
A) EMOM x 5 sets
1: 8-12 L-seated DB press
2: 8-12 bent over BB rows
3: 8-12 weighted lunges
Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 65-85%
+
E2MOM x 5 sets:
– 1 clean & jerk @ 88, 93, 98, 101+%
Fitness & Performance
B) 3 sets for quality:
– 1 lap farmers carry (heavy)
– 1 length face pull sled drag
– 20-30 alternating leg lift overs
– 10-15 DB skullcrushers
Saturday 2/22
Fitness
TBA
Performance
TBA
Sunday 2/23
8AM Endurance
10-12pm Open Gym