Fitness & Performance
A) E2.5M x 6 sets
– 6-4-2-6-4-2 bench press wave
*The second time through should be heavier than the first.
After odd sets:
– 8-12 L seated band row
After even sets:
– 8-12 supine band pull-aparts
Fitness
B) E5M x 4-5 sets:
– 400m run (scale to 300m)
– 8 hanging knee raise / lemon squeeze
– 12/9 push-ups
Performance
B) E5M x 4-5 sets:
– 400m run
– 8 toes to bar
– 16/12 chest to ground push-ups
Tuesday 4/6
Fitness
A) E2.5M x 6 sets:
– 8 KB Romanian deadlifts
After odd sets:
– 8/side single arm DB press
After even sets:
– 8-12 supine banded lat pull-downs
B) EMOM x 10-20 sets
– 7 KB swings
– 5 pull-ups
– 3 burpees to target
*Scale to 6-4-2 reps
Performance
A) E2.5M x 6 sets:
– 8-6-4-8-6-4 deadlift wave
B) EMOM x 10-20 sets
– 7 KB swings (53/35)
– 5 pull-ups
– 3 burpees to target
*RX+ use 70/44
Wednesday 4/7
Fitness
A) E2M x 6 sets (3 each)
Station 1: 16 alternating DB walking lunges
Station 2: 16 alternating KB gorilla row w/ pause
B) E2M x 6-10 sets:
– 12/9 cal row
– 5 DB thrusters
Performance
A) E2M x 6 sets:
– 2 front squats @ 80-85%
*Heavier than 3/30
B) E2M x 6-10 sets:
– 15/12 cal row
– 5 thrusters
Score it total number of thrusters x weight used.
Thursday 4/8
Fitness
E5M x 5-8 sets:
– 200m run
– 16 DB hang power cleans (4-4-4-4)
– 200m row
– 32 single unders
Performance
E5M x 5-8 sets:
– 200m run
– 16 DB hang power cleans (4-4-4-4 @ 50/35)
– 250/200m row
– 32 double unders
Friday 4/9
Fitness
A) E2M x 6 sets
– 8 BB sumo deadlift high pulls
After odd sets:
– 8 DB seated press
After even sets:
– 8 DB lat pull-over
Performance
A) E1.5M x 8 sets:
– 2 x (TnG power clean + push jerk)
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16 alternating BB back rack reverse lunge (from rack)
– 1 lap/arm waiter’s carry
– 8-16 ring bicep curls + 8-16 ring rows
– 8-16 DB tricep rollback extension + 8-16 bench press
OR
C) Conditioning Option
8-16 sets:
– 40 sec work at 80-90% row, bike, ski
– 20 sec rest
Saturday 4/10
Fitness
TBA
Performance
TBA
Sunday 4/11
10-12pm Open Gym