Monday 2/21
Fitness
A) E3M x 6 sets:
– 8-6-4-8-6-4 box squats
After even: 8-12/side DB overhead press
After odd: 8-12 L-seated band rows
*heavier than 2/11
B) 3 rounds for time:
– 400m run
– 15-12-9 DB/KB thrusters
– 12-9-6 hanging knee raise
Performance
A) E3M x 6 sets:
– 8-6-4-8-6-4 back squats
*heavier than 2/11
B) 3 rounds for time:
– 400m run
– 21-15-9 DB/KB thrusters (35/25s
– 15-12-9 toes to bar
Tuesday 2/22
Fitness
A) E2M x 8 sets:
– 2 push press
After odd sets: 12-16 DB walking lunges
After even sets: 8-12 ring face pulls
B) 12 min AMRAP:
– 1 DB push press
– 3 strict pull-ups
– 6 RKB swings
– 6 lemon squeezes or abmat sit-ups
*Add one rep to push press every round.
Performance
A) E2M x 8 sets:
– 2 push press
B) 12 min AMRAP:
– 1 shoulder to overhead (115/75, 95/65, 75/55)
– 3 pull-ups
– 6 RKB swings (53/35)
– 6 lemon squeezes
*Add one rep to S2O every round.
Wednesday 2/23
Fitness
E6M x 6 sets (3 each, alternating)…
Station 1
– 400m row
– 5 DB devil press
– 10 DB or prisoner reverse lunges
– 30 single unders
Station 2
– 400m run
– 500/400m row
– 5 box jump overs
– 10 wallballs
– 30 single unders
Performance
E6M x 6 sets (3 each, alternating)…
Station 1
– 500/400m row
– 6 DB devil press (35/25s)
– 12 DB reverse lunges
– 36 double unders
Station 2
– 400m run
– 500/400m row
– 6 box jump overs (24/20”)
– 12 wallballs (20/14)
– 36 double unders
Thursday 2/24
Fitness & Performance
A) E3M x 5 sets:
– 8-12 DB bench press @ 32X1 tempo
– 8 tough ring rows w/ pause (weighted, body weight, banded)
– 8 BB hip thrusts w/ pause (off bench)
*heavier than last week w/ extra set
Fitness
B) E2M x 8-12 sets (4-6 each)
Station 1:
– 12/9 cal row (scale to 10/8)
– 9 heavy RKB swings
Station 2:
– 12/9 cal row
– 9 push-ups (elevate if needed)
Performance
B) E2M x 8-12 sets (4-6 each)
Station 1:
– 15/12 cal row
– 12 heavy RKB swings
Station 2:
– 15/12 cal row
– 12/9 push-ups
RX+ perform 4-6 HSPUs
Friday 2/25
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 16 alternating top-down DB incline presses
– 8-12 banded Spanish squats
Even sets:
– 16 alternating dKB gorilla rows
– 8-12 medball hamstring curls
Performance
A) E2M x 8 sets…
Sets 1-2: 3 high hang snatch
Sets 3-4: 2 hang snatch
Sets 5-8: 1 snatch from 2” below knee
Fitness & Performance
B) 3-4 sets for quality:
– 10-20 DB skull crushers
– 10-20 alternating goblet hold lateral lunges
– 8-12 BB bent over rows
– 15/side lateral delt raise (5 lean away, 5 neutral, 5 lean in)
OR
Conditioning option
For time:
– 800-600-400-200 m run
– 20-16-12-8 DB SA hang power clean + push press
– 20-16-12-8 DB box step over
*DBHPC – 20-5/5/5/5, 16-4/4/4/4, etc..
Saturday 2/26
Fitness
Open Workout 22.1
Performance
Open Workout 22.1
Sunday 2/27
Open Gym