Fitness
E5M x 5-8 sets:
– 200m row
– 10-15 wallballs
– 200m run
– 8-12 alternating DB snatch
Performance
E5M x 5-8 sets:
– 250/200m row
– 15 wallballs (20/14)
– 200m run
– 12 alternating DB snatch (50/35)
Month: April 2021
Programming: Apr. 12-18
Monday 4/12
Fitness
A) E2.5M x 6 sets:
– 5 BB box squats w/ pause (BB or 2KB)
After odd sets:
– 8/side standing calf raises w/ pause off plate
After even sets:
– 8 seated Cuban press
B) 3-4 rounds for time:
– 400m run (scale to 300m)
– 20 alternating walking lunges (weight if able)
– 40 single unders
– 10 strict pull-ups
R2M
Performance
A) E2.5M x 6 sets
– 6-4-2-5-3-1 back squats
*The second time through should be heavier than the first.
B) 3-4 rounds for time:
– 400m run
– 20 alternating DB/KB walking lunges
– 40 double unders
– 10 pull-ups
R2M
Tuesday 4/13
Fitness
A) E2.5M x 6 sets (3 each)
Station 1 (odd):
– 8-12 DB bench press
– 8-12 L seated band row
After even sets:
– 8-12 push-ups (elevate if needed)
– 8-12 supine band pull-aparts
B) EMOM x 10-20 sets
– 4 double DB hang power cleans
– 4 box step-ups (weighted if able)
– 4 push-ups (elevate if needed)
*Scale to 3-4-3 if needed.
Performance
A) E2.5M x 6 sets
– 6-4-2-5-3-1 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
B) EMOM x 10-20 sets
– 3 hang power cleans (135/95, 115/75, 95/65)
– 4 box jump overs (24/20”)
– 5 push-ups
*Scale to 3-3-3 if needed.
*RX+ use 155/105, and deficit push-ups.
Wednesday 4/14
Fitness
E5M x 5-8 sets:
– 200m row
– 10-15 wallballs
– 200m run
– 8-12 alternating DB snatch
Performance
E5M x 5-8 sets:
– 250/200m row
– 15 wallballs (20/14)
– 200m run
– 12 alternating DB snatch (50/35)
Thursday 4/15
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
Friday 4/16
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
Saturday 4/17
Fitness
TBA
Performance
TBA
Sunday 4/18
10-12pm Open Gym
Fitness
A) E2.5M x 6 sets (3 each)
Station 1 (odd):
– 8-12 DB bench press
– 8-12 L seated band row
After even sets:
– 8-12 push-ups (elevate if needed)
– 8-12 supine band pull-aparts
B) EMOM x 10-20 sets
– 4 double DB hang power cleans
– 4 box step-ups (weighted if able)
– 4 push-ups (elevate if needed)
*Scale to 3-4-3 if needed.
Performance
A) E2.5M x 6 sets
– 6-4-2-5-3-1 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
B) EMOM x 10-20 sets
– 3 hang power cleans (135/95, 115/75, 95/65)
– 4 box jump overs (24/20”)
– 5 push-ups
*Scale to 3-3-3 if needed.
*RX+ use 155/105, and deficit push-ups.
Monday 4/12
Fitness
A) E2.5M x 6 sets:
– 5 BB box squats w/ pause (BB or 2KB)
After odd sets:
– 8/side standing calf raises w/ pause off plate
After even sets:
– 8 seated Cuban press
B) 3-4 rounds for time:
– 400m run (scale to 300m)
– 20 alternating walking lunges (weight if able)
– 40 single unders
– 10 strict pull-ups
R2M
Performance
A) E2.5M x 6 sets
– 6-4-2-5-3-1 back squats
*The second time through should be heavier than the first.
B) 3-4 rounds for time:
– 400m run
– 20 alternating DB/KB walking lunges
– 40 double unders
– 10 pull-ups
R2M
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
Programming: Apr. 5-11
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
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
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.