Monday 3/29
Fitness
A) E3M x 5 sets:
– 3-5 strict press
– 8/side bent over DB/KB row
– 12 banded good mornings
B) EMOM x10-20 sets:
– 3 DB push press
– 4 box step ups
– 5 hanging knee raises
Performance
A) E3M x 5 sets:
– 3-5 strict press
– 8/side bent over DB/KB row
*Press should be heavier than 3/19.
B) EMOM x10-20 sets:
– 3 shoulder to overhead
– 3 box jump overs (24/20”)
– 3 toes to bar
*Pick a weight that is challenging for S2O
*RX+ perform 3-4-5 reps
Tuesday 3/30
Fitness
A) E2M x 6 sets (3 each)
Station 1:
– 8/side front foot elevated split squats
*Heavier than last week.
Station 2:
– 8-12 DB bench press
– 12 Russian medball twists
B) E2M x 6-10 sets:
– 12/9 cal row
– 6 DB hang squat cleans
Performance
A) E2M x 6 sets
– 1 1&¼ front squat + 1 front squats @ 75-80%
*Tempo on first squat is 3 sec down with 1 sec pause at ¼.
*Heavier than 3/19.
B) E2M x 6-10 sets:
– 15/12 cal row
– 5 TnG squat cleans
*Pick weight to keep challenging but UB.
*RX+ perform 20/15 cal row.
Wednesday 3/31
Fitness
E5M x 5-8 sets:
– 400m run
– 8 double KB deadlifts
– 6-10 dips
– 6-10 lemon squeezes or sit-ups
Performance
E5M x 5-8 sets:
– 400m run
– 8 deadlifts
– 6-10 ring dips
– 6-10 lemon squeezes
*DL: 225/155, 185/125, 155/105, 135/95, 115/75
Thursday 4/1
Fitness
A) E2M x 6 sets
– 8 double KB front squats (tough)
After odd sets:
– 8 BB or DB seated press
After even sets:
– 8 DB lat pull-over
B) 5 rounds for time:
– 200m row
– 4-4-4-4 DB hang power cleans
– 12 DB goblet hold reverse lunges
– 24 single unders
R60S between rounds
Performance
A) E2M x 6 sets:
– 3 TnG power clean + push jerk
*build to a heavy but fluid set
B) 5 rounds for time:
– 250/200m row
– 4-4-4-4 DB hang power cleans
– 12 DB goblet hold reverse lunges
– 24 double unders
R60S between rounds
Friday 4/2
Fitness & Performance
A) E2.5M x 6 sets
– 6-4-2-6-4-2 back squats
*The second time through should be heavier than the first.
*Fitness can sub box squats if needed.
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag with front loaded sandbag carry
– 8-12 bench press w/ internal rotation
– 8-12 slide hamstring curls
– 8-12 strict ring or supinated pull-ups
OR
C) Conditioning Option
8-16 sets:
– 30 sec work at 80-90% row, bike, ski
– 30 sec rest
*Different modality or more sets than last week.
Saturday 4/3
Fitness
TBA
Performance
TBA
Sunday 4/4
Gym Closed – Happy Easter!