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Monday 5/17
Fitness
A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo
– 12 alt. KB gorilla row
– 18-24 foot elevated medball Russian twists
B) AMRAP in 5 minutes:
– 20 single unders or lateral line hops
– 10 air squats
R60S, and then…
AMRAP in 5 minutes:
– 5 DB NPU devil press
– 10 box step-ups
R60Ss, and then…
AMRAP in 5 minutes:
– 5 strict pull-ups
– 10 DB push presses
Performance
A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 60-65%
– 12 alt. KB gorilla row
B) AMRAP in 5 minutes:
– 20 double unders
– 10 air squats
R60S, and then…
AMRAP in 5 minutes:
– 5 DB devil press (50/35, 35/25 lbs)
– 10 box jumps w/ step down (24″/20″)
R60Ss, and then…
AMRAP in 5 minutes:
– 5 strict pull-ups
– 10 DB push presses
Tuesday 5/18
Fitness
E5M x 6 sets:
– 20/15 cal row
– 10 RKB swings
– 10 hanging knee raises
– 5 burpees
*Scale row back to 15/12 if needed.
Performance
E5M x 6 sets:
– 20/15 cal row
– 15 RKB swings (53/35)
– 10 toes bar
– 5 burpees over the rower
Wednesday 5/19
Fitness
A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo
– 10 top down alternating DB overhead press
– 5-10 leg assisted strict pull-ups on BB
*Squats heavier than 5/10.
B) 4 rounds for time:
– 400m run (scale with 300m)
– 10 DB thrusters
– 10 abmat sit-ups
R60S
Performance
A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo @ 62.5-67.5%
*Heavier than last week
B) 4 rounds for time:
– 400m run 80-90%
– 15-12-9-6 UB thrusters (96/65)
R60S
*RX+: Thrusters start at 95/65 and add 10/5lbs each set.
Thursday 5/20
Fitness
A) E3M x 5 sets:
– 6-8/side posted single leg KB Romanian deadlifts
– 6-8/side half kneeling DB press
*Heavier than 5/11
B) E3M x 4-6 sets:
– 200m row (scale to 150m)
– 10 alt. DB snatch
– 10 push-ups (elevated if needed)
Performance
A) E3M x 4 sets:
– 6 BB Romanian deadlifts w/ 3011 tempo @ 62.5-67.5%
– 6/side half kneeling DB press
*Heavier than 5/11
B) E3M x 4-6 sets:
– 250/200m row
– 10 alt. DB snatch (50/35)
– 10-15 push-ups
RX+ sub 10-15 deficit push-ups or 5-10 HSPUs.
Friday 5/21
Fitness
A) E2M x 8 sets (4 each)
Station 1: 8-12 BB weighted hip thrusts + 8/side bent over rows
Station 2: 8-12 heel elevated goblet squats w/ pause + 8 double band 90/90s
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause clean + 1 clean
Sets 5-8: 1 clean
*Pause is 1-2 counts at knee.
*Receive in a squat if able.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16 alt. BB reverse lunges (off rack)
– 8-16 dips
– 8-16 supine medball hamstring curls
– 8-16 supinated ring rows
C) Conditioning Option
For distance:
– 4 min row/bike
– R3M
– 3 min row/bike
– R2M
– 2 min row/bike
– R1M
– 1 min row/bike
– R30S
– 1 min row/bike
– R1M
– 2 min row/bike
– R2M
– 3 min row/bike
– R3M
– 4 min row/bike
*If you have it in you descend back to 20/16 cals
Saturday 5/22
Fitness
TBA
Performance
TBA
Sunday 5/23
10-12pm