Month: February 2022

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

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause clean + 1 clean

Sets 5-6: 1 clean

*Receive cleans in a squat if able. 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

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

– 12-16 alt. weighted box step-ups

– 4-6 DB batwing rows w/ 8 sec pause

– 1 lap per arm suitcase carry

OR 

B) Conditioning Option

For time:

– 30-25-20-15-20-5 cal row

– 18-15-12-9-6-3 plate ground to overhead (45/35, 35/25, 25/15)

– 6 up/down to plate

Gym Closed

Fitness

A) E3M x 6 sets

Odd: 8/side BB or DB/KB split squats

Even: 

B) 5 rounds for time:

– 200m row

– 8 dKB/DB front rack or prisoner reverse lunges 

– 6 strict pull-ups

R60S

Performance

A) E3M x 6 sets:

– 10-8-6-10-8-6 back squats

B) 5 rounds for time:

– 250/200m row

– 8 dKB/DB front rack reverse lunges (35/25s)

– 8 pull-ups

R60S

RX+ use 53/35s and perform CTB pull-ups or 4 bMUs.

Fitness

E8M x 4-5 sets:

– 400m run

– 8 SA DB power clean + push press

– 10 hanging knee raise

– 12 wallballs

– 24 single unders

*Scale the run to 300m if needed

Performance

E8M x 4-5 sets:

– 400m run

– 8 power clean + push jerk (115/75, 95/65, 75/55)

– 12 toes to bar

– 16 wallballs (20/14)

– 24 double unders