Monday 5/3
Fitness
A) E2.5M x 6 sets:
– 5 BB deadlifts
After odd sets:
– 8/side single arm incline bench press
After even sets:
– 8/side single arm ring row
*Add weight to DLs over 6 sets.
B) E3M x 4-6 sets:
– 10/8 cal row
– 9 double KB deadlifts
– 8 up/downs
Performance
A) E2.5M x 6 sets:
– 6-4-2-5-3-1 deadlift wave
*Build to a heavy and technically sound single.
B) E3M x 4-6 sets:
– 12/9 cal row
– 10 double KB deadlifts (53/35)
– 8 burpees to target
RX+: 15/12 cal row, 12 double KB deadlifts, 9 burpees to target
Tuesday 5/4
Fitness
A) E2M x 8 sets (4 each)
Station 1: 8-12 BB weighted hip extensions + 8/side bent over rows
Station 2: 8-12 alternating goblet hold lateral lunges + 8 double band conralateral pull-aparts
B) 5 rounds, 3 minute AMRAP:
– 6 RKB swings
– 6 push-ups (elevated if needed)
– 6 air squats
R60S between rounds.
Performance
A) E2M x 8 sets
– 1 power clean + 1 (squat) clean
*Build heavier than 4/26.
B) “The Chief”
5 rounds, 3 minute AMRAP:
– 3 power cleans (135/95)
– 6 push-ups
– 9 air squats
R60S between rounds.
Wednesday 5/5
Fitness
A) E2M x 5 sets:
– 5 push press
– 10 double KB gorilla rows
– 20 sec/side side plank hold
*Heavier than 4/27
B) For time:
– 600m run
– 15 DB push press
– 15 strict pull-ups in 5-5-5
– 400m run
– 12 shoulder to overhead
– 12 strict pull-ups in 4-4-4
– 200m run
– 9 shoulder to overhead
– 9 strict pull-ups in 3-3-3
*Scale run to 400-300-200 if needed
Performance
A) E2M x 5 sets:
– 5 push press
*Heavier than 4/27
B) For time:
– 600m run
– 21 shoulder to overhead (95/65)
– 15 pull-ups
– 400m run
– 15 shoulder to overhead
– 12 pull-ups
– 200m run
– 9 shoulder to overhead
– 9 pull-ups
Thursday 5/6
Fitness
E4M x 8 sets:
– 200m row
– 8 DB weighted box step-ups
– 200m run
– 6 double DB hang power snatch
Performance
E4M x 8 sets:
– 250/200m row
– 8 box jump overs (24/20”)
– 200m run
– 4 hang power snatch
Friday 5/7
Fitness & Performance
A) E4M x 4 sets:
– 1 RIR close grip bench press @ 65-70%
– 6-12 ring pull-ups or ring rows
– 8-10 banded “no moneys”
*CGBP should be between 6-10 reps on first set
B) Strength Option
3-4 sets for quality:
– 20 DB weighted lunge
– 1 lap heavy reverse sled drag
– 10-15 banded overhead tricep extension
– 10-15 BB/DB curls
C) Conditioning Option
For time:
– 250m row
– R1M
– 500m row
– R2M
– 750m row
– R3M
– 1000m row
Saturday 5/8
Fitness
TBA
Performance
TBA
Sunday 5/9
10-12pm Open Gym