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”

“Pablo”

For time (RX):

– 1 mile run

– 10 deadlifts (135/95)

– 20 hang power cleans

– 30 shoulder to overhead

– 40 pull-ups

– 30 deadlifts

– 20 hang power cleans

– 10 shoulder to overhead

– 1 mile run

For time (Scaled 1):

– 800m run

– 10 deadlifts

– 20 hang power cleans

– 30 shoulder to overhead

– 40 pull-ups (scaled with bands or ring rows)

– 30 deadlifts

– 20 hang power cleans

– 10 shoulder to overhead

– 800m run

For time (Scaled 2):

– 400m run or 500/400m row

– 10 DB deadlifts

– 15 DB hang power cleans

– 20 DB push press

– 25 pull-ups (scaled with bands or ring rows)

– 20 DB deadlifts

– 15 DB hang power cleans

– 10 DB shoulder to overhead

– 400m run 500/400m row

Fitness

A) E3M x 6 sets:

9-7-5-9-7-5 box squats

After even: 8-12/side DB overhead press

After odd: 8-12 L-seated band rows

Performance

A) E3M x 6 sets:

– 9-7-5-9-7-5 back squats

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 dips (weighted, bodyweight, band, bench)

– 12-16 alt. dDB/KB death march

– 4-6 DB batwing rows w/ 8 sec pause

– 1 lap reverse sled drag

OR

Conditioning Option

4 rounds for time:

– 400m run (or equivalent row/ski/AB)

– 20 SA DB hang power cleans (5/5/5/5)

– 16 alt. DB goblet hold reverse lunges

– 12 SA DB push press (3/3/3/3)