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
Fitness
10 rounds for time:
– 10/8 cal row
– 8 goblet squats
– 6 strict pull-ups
– 4 up/downs
R60S
Performance
10 rounds for time:
– 12/9 cal row
– 9 goblet squats (53/35)
– 6 pull-ups
– 3 DB devil press (35/25s)
R60S
Monday 2/14
Fitness
A) E2M x 6 sets:
– 3 push press
After odd sets: 12-16 DB walking lunges
After even sets: 8-12 ring face pulls
*Heavier than 1/28.
B) 5 rounds for time:
– 12 cal row
– 10 DB push press
– 8 box step up (weighted if able)
R60S
Performance
A) E2M x 6 sets:
– 3 push press
*Heavier than 1/28.
B) 5 rounds for time:
– 15/12 cal row
– 12 push press (95/65, 75/55, 65/45)
– 9 box jump + step down
R60S
Fitness & Performance
C) 3 sets:
– 6-10 BB ab-wheel roll-outs or 8-12 plank KB drags
– 8-12 supinated “no moneys”
Tuesday 2/15
Fitness & Performance
A) E4M x 4 sets:
– 12-16 DB bench press @ 32X1 tempo
– 8-12 tough ring rows w/ pause (weighted, body weight, banded)
– 8-12 BB hip thrusts w/ pause (off bench)
*Same weight or heavier than last week w/ extra set.
Fitness
B) E5M x 4-5 sets:
– 400m run
– 16 RKB swings
– 8 strict pull-ups
*Scale to 300m if needed
Performance
B) E5M x 4-5 sets:
– 400m run
– 20 RKB swings
– 10 strict pull-ups
Wednesday 2/16
Fitness
A) E2M x 8 sets
Odd:
– 6-8/side SL dKB b-stance Romanian deadlifts
– 8-12 tall kneeling banded lat pull-downs
Even:
– 8-12/side half kneeling landmine press
– 20 sec side plank
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 3 hanging knee raise / kipping knee tucks
– 3 up/downs (to bar if able)
Performance
A) E2M x 8 sets:
– 1 clean
*Receive clean in a squat if able.
B) EMOM x 10-20 sets:
– 1 full clean @ 65-75% of A
– 4 toes to bar
– 4 burpees to target
RX+ perform 2 bMUs
Thursday 2/17
Fitness
E8M x 4-5 sets:
– 400m row
– 8 double DB hang power snatch
– 10 DB reverse lunges
– 12 push-ups
– 32 single unders
Performance
E8M x 4-5 sets:
– 500/400m row
– 8 hang power snatch (95/65, 75/55, 64/45)
– 12 BB front rack reverse lunges
– 16/12 push-ups
– 32 double unders
Friday 2/18
Fitness & Performance
A) E4M x 3 sets:
– 8-12 Romanian deadlifts @ 65%
– 12-16 DB incline press w/ pause
– 8-12/side bent over rows
B) Strength Option
3-4 sets for quality:
– 8/side RFE or regular split squats
– 12-16 OH tricep extension (BB or DB)
– 1 lap/side suitcase carry
– 8-12/side half kneeling banded lat row
OR
Conditioning Option
10 rounds for time:
– 250/200m row
– 10 heavy RKB swings
Saturday 2/19
Fitness
TBA
Performance
TBA
Sunday 2/20
No Open Gym
Fitness & Performance
A) E4M x 3 sets:
– 8-12 Romanian deadlifts @ 65%
– 12-16 DB incline press w/ pause
– 8-12/side bent over rows
B) Strength Option
3-4 sets for quality:
– 8/side RFE or regular split squats
– 12-16 OH tricep extension (BB or DB)
– 1 lap/side suitcase carry
– 8-12/side half kneeling banded lat row
OR
Conditioning Option
10 rounds for time:
– 250/200m row
– 10 heavy RKB swings
Fitness
E8M x 4-5 sets:
– 400m row
– 8 double DB hang power snatch
– 10 DB reverse lunges
– 12 push-ups
– 32 single unders
Performance
E8M x 4-5 sets:
– 500/400m row
– 8 hang power snatch (95/65, 75/55, 64/45)
– 12 BB front rack reverse lunges
– 16/12 push-ups
– 32 double unders
Fitness
A) E2M x 8 sets
Odd:
– 6-8/side SL dKB b-stance Romanian deadlifts
– 8-12 tall kneeling banded lat pull-downs
Even:
– 8-12/side half kneeling landmine press
– 20 sec side plank
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 3 hanging knee raise / kipping knee tucks
– 3 up/downs (to bar if able)
Performance
A) E2M x 8 sets:
– 1 clean
*Receive clean in a squat if able.
B) EMOM x 10-20 sets:
– 1 full clean @ 65-75% of A
– 4 toes to bar
– 4 burpees to target
RX+ perform 2 bMUs
Fitness & Performance
A) E4M x 4 sets:
– 12-16 DB bench press @ 32X1 tempo
– 8-12 tough ring rows w/ pause (weighted, body weight, banded)
– 8-12 BB hip thrusts w/ pause (off bench)
*Same weight or heavier than last week w/ extra set.
Fitness
B) E5M x 4-5 sets:
– 400m run
– 16 RKB swings
– 8 strict pull-ups
*Scale to 300m if needed
Performance
B) E5M x 4-5 sets:
– 400m run
– 20 RKB swings
– 10 strict pull-ups
Fitness
A) E2M x 6 sets:
– 3 push press
After odd sets: 12-16 DB walking lunges
After even sets: 8-12 ring face pulls
*Heavier than 1/28.
B) 5 rounds for time:
– 12 cal row
– 10 DB push press
– 8 box step up (weighted if able)
R60S
Performance
A) E2M x 6 sets:
– 3 push press
*Heavier than 1/28.
B) 5 rounds for time:
– 15/12 cal row
– 12 push press (95/65, 75/55, 65/45)
– 9 box jump + step down
R60S
Fitness & Performance
C) 3 sets:
– 6-10 BB ab-wheel roll-outs or 8-12 plank KB drags
– 8-12 supinated “no moneys”