Fitness & Performance
A) E4M x 3 sets:
– 2 RIR close grip bench press @ 55-60%
– 8-12/side bent over row
– 8-12 banded no moneys
*CGBP should be between 10-15 reps on first set
B) EMOM x 10-20 sets
– 6 alternating DB snatch (50/35)
– 5 goblet squats
– 4 dips or push-ups
RX+ perform 6-6-6 with deficit push-ups
Fitness
A) E4M x 8 sets:
– 400m run
– 8 hanging knee raises
– 8 double KB front squats
Performance
A) E4M x 8 sets:
– 400m run
– 8 toes to bar
– 4 front squats
*Front squats are from the floor. You pick the weight. Score is weight x reps. Goal is highest total possible.
Fitness & Performance
B) 3 sets for quality:
– 20 sec/side copenhagen plank
– 20 sec/side single leg wall sit
– 10 alternating deadbugs
pic
Monday 4/19
Fitness
A) E2M x 6 sets:
– 8-10 DB Romanian deadlifts
After odd sets…
– 8 half kneeling landmine press R
After even sets…
– 8 half kneeling landmine press L
*Set up landmine press with a sandbag and a barbell.
B) E6M x 3-4 sets:
– 24/18 cal row
– 12 push press (95/65, 75/45)
– 36 single unders
– 8 strict pull-ups
Performance
A) E60S x 12 sets:
– 1 power clean + push jerk
*Build to a heavy but crisp single.
B) E6M x 3-4 sets:
– 30/24 cal row
– 15 push press (95/65, 75/45)
– 30 double unders
– 10 strict pull-ups
Tuesday 4/20
Fitness
A) E4M x 8 sets:
– 400m run
– 8 hanging knee raises
– 8 double KB front squats
Performance
A) E4M x 8 sets:
– 400m run
– 8 toes to bar
– 4 front squats
*Front squats are from the floor. You pick the weight. Score is weight x reps. Goal is highest total possible.
Fitness & Performance
B) 3 sets for quality:
– 20 sec/side copenhagen plank
– 20 sec/side single leg wall sit
– 10 alternating deadbugs
Wednesday 4/21
Fitness & Performance
A) E4M x 3 sets:
– 2 RIR close grip bench press @ 55-60%
– 8-12/side bent over row
– 8-12 banded no moneys
*CGBP should be between 10-15 reps on first set
B) EMOM x 10-20 sets
– 6 alternating DB snatch (50/35)
– 5 goblet squats
– 4 dips or push-ups
RX+ perform 6-6-6 with deficit push-ups
Thursday 4/22
Fitness & Performance
A) E3M x 3sets:
– 8/side front foot elevated split squats
– 8 reps delt triad (front raise, lateral raise, overhead press)
Fitness
B) 3-4 rounds for time:
– 400m row
– 16 box step ups
– 12 wallballs
– 10 burpees
R2M
Performance
B) 3-4 rounds for time:
– 500/400m row
– 10 box jump overs
– 15 wallballs
– 10 burpees
R2M
Friday 4/23
Fitness
A) E2.5M x 6 sets:
– 5 BB or double KB deadlifts
After odd sets:
– 8/side single arm
After even sets:
– 8/side half kneeling single arm banded lat pull-down
Performance
A) E2.5M x 6 sets:
– 6-4-2-6-4-2 deadlift wave
Fitness & Performance
B) Strength Option
3 sets for quality:
– 16 alternating DB death march
– 8 BB Bradford presses
+
3 sets for quality
– 8-16 ring bicep curls + 8-16 ring rows
– 8-16 DB tricep rollback extension + 8-16 bench press
OR
C) Conditioning Option
6-10 sets:
– 60 sec work at 80-90% row, bike, ski
– 60 sec rest
*Perform more sets or stick to a faster pace than last week.
Saturday 4/24
Fitness
TBA
Performance
TBA
Sunday 4/25
10-12pm Open Gym
Fitness
A) E2M x 6 sets:
– 8-10 DB Romanian deadlifts
After odd sets…
– 8 half kneeling landmine press R
After even sets…
– 8 half kneeling landmine press L
*Set up landmine press with a sandbag and a barbell.
B) E6M x 3-4 sets:
– 24/18 cal row
– 12 push press (95/65, 75/45)
– 36 single unders
– 8 strict pull-ups
Performance
A) E60S x 12 sets:
– 1 power clean + push jerk
*Build to a heavy but crisp single.
B) E6M x 3-4 sets:
– 30/24 cal row
– 15 push press (95/65, 75/45)
– 30 double unders
– 10 strict pull-ups
No classes.
Open gym from 10am-12pm.
Fitness
5 rounds for time with a partner
– 400m row (in 200m splits)
– 30 RKB swings
– 20 wallballs
– 400m run (in 200m splits)
– 15 pull-ups
– 10 up/downs
Performance
5 rounds for time with a partner
– 500/400m row (in 250/200m splits)
– 40 RKB swings 53/35
– 30 wallballs (20/14)
– 400m run (in 200m splits)
– 20 pull-ups
– 10 burpees over rower
*40 minute cut-off.
Fitness
A) E2M x 6 sets (3 each)
Station 1: 16 alternating DB box step ups (farmers hold)
Station 2: 16 alternating KB gorilla row w/ pause
Performance
A) E2M x 6 sets:
– 1 front squat @ 85-90%
*Heavier than 4/7
B) Strength Option
3 sets for quality:
– 16 alternating DB death march
– 8 BB Bradford presses
+
3 sets for quality
– 8-16 ring bicep curls + 8-16 ring rows
– 8-16 DB tricep rollback extension + 8-16 bench press
OR
C) Conditioning Option
6-8 sets:
– 60 sec work at 80-90% row, bike, ski
– 60 sec rest
Fitness
A) E2.5M x 6 sets:
– 5 BB or double KB deadlifts
After odd sets:
– 8-10 seated DB press
After even sets:
– 8/side half kneeling single arm banded lat pull-down
B) E3M x 4-7 sets:
– 12/9 cal row (scale to 10/8)
– 9 RKB swings
– 6 hanging knee raises or lemon squeezes
Performance
A) E2.5M x 6 sets:
– 7-5-3-7-5-3 deadlift wave
B) E3M x 4-7 sets:
– 15/12 cal row
– 10 RKB swings (70/44)
– 5 toes to bar