Monday 2/24
Fitness
A) E2MOM x 5 sets:
– 6 seated BB presses
– 8 weight plate good mornings
B) AMRAP in 2 min x 5 sets:
– 10 DB push press
– 10 box step ups
R2M
*pick up where you leave off
Performance
A) E2MOM x 5 sets:
– 5 pause push press
B) AMRAP in 2 min x 5 sets:
– 10 push press (115/75)
– 10 box jumps w/ step down (24/20”)
R2M
*pick up where you leave off
Tuesday 2/25
Fitness
A) E4M x 3 sets:
– 20 goblet squats @ 1010 tempo (build to a heavy set)
– 10 DB lat pull-overs
– 30 sec flutter kicks
– 1 lap/arm suitcase carry
B) E6M x 3 sets:
– 40/30 cal row
– 30 wallballs
– 20 medball weighted sit-ups
Performance
A) E4M x 3 sets:
Set 1: 10 front squats @ 72%
Sets 2&3: 10 front squats @ 64%
*After every set perform 10 DB lat pull-overs
B) E6M x 3 sets:
– 50/40 cal row
– 35 wallballs
– 20 toes to bar
Wednesday 2/26
Fitness & Performance
A) E4M x 4 sets:
– 8-12 Romanian deadlifts @ 60-65% 1RM DL
– 8-12 ring rows w/ pause (as horizontal as possible)
– 8-12 seated overhead DB tricep extension
B) E4M x 4-6 sets @ 95-100% effort
– suicide sprint
– 15 RKB swings (heavy)
– 10 burpees AFAP
*Sub run with 15 sec all out on Assault Bike.
Thursday 2/27
Fitness & Performance
Aerobic Capacity
10 min AMRAP @ 70-80%
– 200m run
– 10 SA DB hang power clean + push press (5/side @ 50/35)
– 8 lemon squeezes
R5M
10 min AMRAP @ 70-80%
– 250/200m row
– 10 sandbag squats
– 6 strict pull-ups
R5M
10 min AMRAP @ 70-80%
– 50 double unders (sub 75 single unders)
– 20 prisoner walking reverse lunges
– 20 sec plank hold
Friday 2/28
Fitness & Performance
A) E4M x 4 sets:
– 8-12 close grip bench press @ 60-65% 1RM BP
– 6-12 supinated strict pull-ups (perform on rings if able)
– 16-24 sandbag weighted hip extensions
B) 3 sets for quality:
– 20 sandbag hug walking lunges
– 10-15 DB chest flys
– 10-15 incline Y raises w/ pause
– 30 sec medball Russian twists
Saturday 2/29
Fitness
TBA
Performance
TBA
Sunday 3/1
8AM Endurance
10-12pm Open Gym