Monday 3/22
Fitness
A) E3M x 5 sets:
– 6/side front foot elevated split squats
– 8-10 incline DB press
– 12 Russian medball twists
B) EMOM x 4-7 sets
1: 10/9 cal row
2: 12 double KB/DB thrusters (35/25s)
3: 8 strict pull-ups + 4 burpees to target
Performance
A) E3M x 5 sets
– 1 1&¼ front squat + 2 front squats @ 70-75%
*Tempo on first squat is 3 sec down with 1 sec pause at ¼.
*Heavier than 3/12.
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 12 double KB/DB thrusters (35/25s)
3: 8 pull-ups + 4 burpees to target
RX+ perform reps of 15/12 – 12 – 9 – 4
Tuesday 3/23
Fitness
E5M x 5-8 sets:
– 400m run
– 12 alternating DB snatches
– 10/8 push-ups
– 6 hanging knee raises
Performance
E5M x 5-8 sets:
– 400m run
– 12 alternating DB snatches (50/35)
– 12/9 push-ups
– 6 toes to bar
Wednesday 3/24
Fitness
A) E2.5M x 5 sets
– 8 double KB deadlifts
– 7 seated DB Arnold press
– 6 ring rows
B) EMOM x 15-20 sets:
– 20 single unders or lateral hops
– 2 DB hang power clean + push press
– 3 up downs
Performance
A) E2.5M x 5 sets:
– 4 TnG power clean + push jerk
*build to a heavy but fluid set
B) EMOM x 15-20 sets:
– 20 double unders
– 1 power clean and jerk
– 3 bar facing burpees
*Pick a weight that is tough but sustainable.
Thursday 3/25
Fitness & Performance
A) E2.5M x 6 sets
– 7-5-3-7-5-3 back squats
*The second time through should be heavier than the first.
*Fitness can sub box squats if needed.
B) E5M x 3-4 sets:
– 500m row
– 20 DB/KB reverse lunges
– 10 OH weighted sit-ups (25/15)
*Keep pace on row the same or faster each set.
Friday 3/26
Fitness & Performance
A) E2.5M x 6 sets
– 8-6-4-8-6-4 bench press
*The second time through should be heavier than the first.
B) Strength Option
3-4 sets for quality:
– 8-12 double KB/DB chest supported incline row w/ pause
– 8-12 strict supinated pull-ups
– 8/side KB/DB single leg RDLs
– 16 alternating banded psoas march from plank position
OR
C) Conditioning Option
8-16 sets:
– 30 sec work at 80-90% row, bike, ski
– 30 sec rest
Saturday 3/27
Fitness (7:45am)
TBA
Performance (7:45am)
TBA
Open Workout 21.3 (9am)
TBA
Sunday 3/28
10-12pm