Programming: Feb. 28 – Mar. 6

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