Monday 5/24
Fitness
A) E2M x 8 sets:
– 3 BB push press
After odd sets…
– 8/side half kneeling band lat pull-down
After even sets…
– 16 alt. DB weighted step-ups
*Heavier than 5/14
B) For time:
– 600m run
+
6 rounds of:
– 6 double DB hang power cleans
– 6 lunges (weighted or not)
– 6 push press
+
600m run
*Run 800m if able
Performance
A) E2M x 8 sets:
– 3 push press
*Heavier than 5/14
B) For time:
– 600m run
+
6 rounds of:
– 4 power cleans (96/65)
– 6 front rack reverse lunges
– 8 shoulder to overhead
+
600m run
*RX+ use 115/75
Tuesday 5/25
Fitness
A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo
– 12 alt. KB gorilla row
– 18-24 foot elevated medball Russian twists
*Heavier than 5/17
B) E6M x 3 sets:
– 400m row
– 3x:
- 4 strict pull-ups
- 8 push-ups
- 12 air squats
*Scale row to 350 or 300m if needed.
*Scale reps to 3-6-9 if needed
Performance
A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 62.5-67.5%
– 12 alt. KB gorilla row
*Heavier than 5/17
B) E6M x 3 sets:
– 500/400m row
– 3x:
- 5 pull-ups
- 10 push-ups
- 15 air squats
*Scale reps to 4-8-12 if needed.
Wednesday 5/26
Fitness
E5M x 6 sets:
– 400m run
– 10 double KB deadlifts
– 10 hanging knee raise
– 40 single unders
*Scale run to 300m if needed.
Performance
E5M x 6 sets:
– 400m run
– 8 deadlifts
– 10 toes to bar
– 40 double unders
*Goal is to get a touch faster each set
*Pick a weight on deadlifts that is challenging but UB with perfect form.
*RX+ sub in 4 bar MUs for T2B
Thursday 5/27
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 5/19.
B) E2M x 8-12 sets:
– 10/8 cal row
– 5 DB thrusters
Performance
E3M x 5 sets:
– 3-5 back squats w/ 32X1 tempo @ 65-70%
*Heavier than last week 5/19
B) E2M x 8-12 sets:
– 12/9 cal row
– 3 thrusters
*Pick a weight on thrusters that is challenging.
Friday 5/28
Fitness
A) E3M x 5 sets:
– 6-8/side posted single leg KB Romanian deadlifts
– 6-8/side half kneeling DB press
*Heavier than 5/20
Performance
A) E3M x 6 sets:
– 5 BB Romanian deadlifts w/ 3011 tempo @ 65-70%
– 5-7side half kneeling DB press
*Heavier than 5/20
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 heel elevated goblet squats @ 3111 tempo
– 8-12 DB low incline bench press w/ pause
– 8-12 bent over BB rows
– 8-12 SA bent over band reverse fly
C) Conditioning Option
For distance:
– 1 min row/bike
– R1M
– 2 min row/bike
– R1M
– 3 min row/bike
– R1M
– 4 min row/bike
– R1M
– 3 min row/bike
– R1M
– 2 min row/bike
– R1M
– 1 min row/bike
Saturday 5/29
Fitness
TBA
Performance
TBA
Sunday 5/30
10-12pm