Monday 2/28
Fitness & Performance
A) E4M x 4 sets:
– 8-12 Romanian deadlifts @ 65%
– 12-16 DB incline press w/ pause
– 8-12/side bent over KB/DB rows
Fitness
B) 3 rounds for time:
– 600-400-200m run
– 30-20-10
- RKB swings
- single unders
*Scale run to 400-300-200 if needed
Performance
B) 3 rounds for time:
– 600-400-200m run
– 40-30-20
- RKB swings (53/35)
- Double unders
Tuesday 3/1
Fitness
E6M x 6 sets (3 each, alternating)…
Station 1
– 400m row
– 8 dDB hang power cleans
– 10 goblet hold reverse lunges
– 12 push-ups (elevated if needed)
Station 2
– 400m run
– 8 shoulder to overhead
– 8 hanging knee raise / kip to knee tuck
– 8 up/downs
Performance
E6M x 6 sets (3 each, alternating)…
Station 1
– 500/400m row
– 8 power cleans (115/75, 95/65, 75/55)
– 12 goblet hold reverse lunges (53/35)
– 16/12 push-ups
Station 2
– 400m run
– 8 power cleans
– 8 toes to bar
– 8 burpees over the barbell
Wednesday 3/2
Fitness
A) E3M x 6 sets:
– 7-5-3-7-5-3 box squats
After even: 8-12/side DB overhead press
After odd: 8-12 L-seated band rows
*heavier than 2/21
B) EMOM x 10-20 sets:
– 4-6 alt DB snatch
– 3 strict pull-ups
– 4-6 wallballs
Performance
A) E3M x 6 sets:
– 7-5-3-7-5-3 back squats
*heavier than 2/21
B) EMOM x 10-20 sets:
– 4-6 alt DB snatch (50/35)
– 4 pull-ups
– 4-6 wallballs (20/14)
RX+ complete with CTB pull-ups.
Thursday 3/3
Fitness
A) E2M x 8 sets:
– 5-4-3-2-1-1-1-1 push press
After odd sets: 12-16 DB walking lunges
After even sets: 8-12 /side plank powell raise
B) E3M x 4-7 sets:
E3M x 4-7 sets:
– 12/9 cal row
– 6 box step overs (weighted if able)
– 9 DB push press
Performance
A) E2M x 8 sets:
– 5-4-3-2-1-1-1-1 push press
B) E3M x 4-7 sets:
– 15/12 cal row
– 6 box jump overs (24/20”)
– 9 DB push press (35/25s)
RX+ use 50/35s.
Friday 3/4
Fitness
A) E3M x 5 sets:
– 5 dKB front squats@ 32X1 tempo
– 10 alt. DB renegade rows
– 5/side banded split stance pallof presses w/ 5 sec pause
Performance
A) E3M x 5 sets:
– 5 front squats w/ 32X1 tempo @ 50-60%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 close grip bench press @ 50-60%
– 8/side DB RFE or regular split squats*
– 6-10 strict pull-ups (weighted / strict / banded)
– 8-12 hollow hold medball twists
OR
Conditioning Option
10 rounds for time:
– 12/9 cal row
– 8 push-ups
– 4 dDB hang squat cleans
Saturday 3/5
Fitness
Open Workout 22.2
Performance
Open Workout 22.2
Sunday 3/6
Open Gym Canceled
