March 3/1
Fitness
A) E2M x 8 sets:
After odd sets:
– 12 DB reverse lunges
After even sets:
B) B) 3 rounds for time:
– 400m run (scale to 300m)
– 15-12-9 DB hang power cleans
– 9-12-15 overhead weighted sit-ups (w/plate)
Performance
A) E2M x 8 sets:
– 2 hang power cleans
*Start moderate then build to a heavy but crisp triple.
B) 3 rounds for time:
– 400m run
– 15-12-9 power cleans (115/75, 95/65)
– 9-12-15 toes to bar
Tuesday 3/2
Fitness
A) EMOM x 12 minutes (6 each):
Station 1: 12 alternating DB bench press
Station 2: 12 alternating goblet hold lateral lunges
B) E3M x 4-7 sets:
– 10/8 cal row
– 9 RKB swings
– 8 DB push presss
Performance
A) EMOM x 12 sets
– 1 power snatch
*Try to start at last week’s heaviest cluster weight and build if able.
B) E3M x 4-7 sets:
– 12/9 cal row or 10/8 cal bike/ski
– 10 RKB swings (70/44, 53/35)
– 8 shoulder to overhead (115/75, 95/65, 75/55)
RX+ complete with 15/12-12/9 rep scheme.
Wednesday 3/3
Fitness
A) E3M x 4 sets:
– 6-8 strict press
– 8/side bent over DB/KB row
– 8 spinated medball hamstring curls
Performance
A) E3M x 4 sets:
– 6-8 strict press
– 8/side bent over DB/KB row
Fitness & Performance
B) E90S x 10-15 sets:
– 6 alternating DB snatch (50/35)
– 5 push-ups
– 4 goblet squats
– 3 DB facing burpees
*Scale by decreasing rep numbers.
*RX+ complete with HSPUs.
Thursday 3/4
Fitness
E6M x 5-7 sets:
– 400m row
– 10 DBthrusters
– 20 single unders
– 10 strict pull-ups
– 20 single unders
Performance
E6M x 5-7 sets:
– 500/400m row
– 10 thrusters (95/65, 75/55)
– 20 double unders
– 10 pull-ups
– 20 double unders
Friday 3/5
Fitness
A) E3M x 5 sets:
– 4 double KB 1&¼ front squats
– 8 DB incline press
– 12 Russian medball twists
Performance
A) E3M x 5 sets
– 3 1&¼ front squats @ 55-60%
*Perform with 3 count eccentric and 1 count pause at the ¼
*Same weight as last week.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16 alternating DB/KB death march
– 30 second sandbag weighted marches
– 8/side tricep kickbacks w/ pause (5-10# plates)
– 8-12 DB Zottman curls
OR
B) Conditioning Option
E2M x 8-12 sets:
– 20/15 cal row or 15/12 cal bike
*Scale to 15/12 if needed
*Complete with either more sets or calories per set than last week.
Saturday 3/6
Fitness
TBA
Performance
TBA
Sunday 3/7
10-12pm Open Gym
