Fitness
E4M x 8 sets
Station 1:
– 300m run (scale w/ 200)
– 8 double KB deadlifts
– 4-8 toes to bar
Station 2:
– 300m row (scale w/ 200)
– 8 box step-overs
– 8 push-ups
Performance
E4M x 8 sets (4 each, alternating)
Station 1:
– 300m run
– 8 double KB deadlifts (53/35s)
– 4-8 toes to bar
Station 2:
– 375/300m row
– 8 box jump overs (24/20”)
– 8-12 push-ups
RX+ use 70/44s
Monday 3/21
Fitness
A) E2M x 8 sets
Even sets:
– 8-12 strict BB press
– 8-12 single leg DB hip thrusts R
Odd sets:
– 8-12 bent over double KB/DB row
– 8-12 single leg DB hip thrusts L
B) 3 rounds for time:
– 400m row
– 10 DB hang power clean + push press
– 50 single unders
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause split jerk + 1 split jerk
Sets 5-8: 1 split jerk
*Pause only in receiving position
*Heavier than 3/11
B) 3 rounds for time:
– 500/400m row
– 12-9-6 power clean + push jerk (135/95, 115/75, 95/65)
– 50-40-30 double unders
Tuesday 3/22
Fitness
A) E2.5M x 6 sets:
– 5 dKB or BB front squats @ 32X1 tempo
– 10 alt. DB renegade rows
– 10 half kneeling banded low to high chops (R or L)
*Alternate arms each set on chops
*Heavier than 3/14
B) E90S x 10-15 rounds:
– 6 wallballs
– 5 dips
– 4 strict pull-ups or ring rows
Performance
A) E2.5M x 6 sets:
– 3 front squats w/ 32X1 tempo @ 60-70%
*Heavier than 3/4
B) E90S x 10-15 rounds:
– 8 wallballs (20/14)
– 6 dips
– 4 pull-ups
RX+ complete w/ 4 CTB pull-ups or 2 bMUs
Wednesday 3/23
Fitness
E4M x 8 sets
Station 1:
– 300m run (scale w/ 200)
– 8 double KB deadlifts
– 4-8 toes to bar
Station 2:
– 300m row (scale w/ 200)
– 8 box step-overs
– 8 push-ups
Performance
E4M x 8 sets (4 each, alternating)
Station 1:
– 300m run
– 8 double KB deadlifts (53/35s)
– 4-8 toes to bar
Station 2:
– 375/300m row
– 8 box jump overs (24/20”)
– 8-12 push-ups
RX+ use 70/44s
Thursday 3/24
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 16 alternating DB incline presses
– 8-12 banded Spanish squats
Even sets:
– 8-12 incline chest supported KB row w/ pause
– 8-12 medball hamstring curls
B) 4 rounds for time:
– 400m run
– 10 alternating DB snatches
Performance
A) E2M x 8 sets…
Sets 1-4: 1 snatch w/ 3 count 1st pull
Sets 5-8: 1 snatch
*1st pull is from floor to hang position.
B) 4 rounds for time:
– 400m run
– 24-18-12-6 alternating DB snatches (50/35)
Friday 3/25
Fitness
A) E3M x 5 sets
– 8 deadlifts
– 8-16 DB floor press w/ pause
– 8-12 straight arm banded lat pull-down
Performance
A) E3M x 5 sets
Deadlift
Set 1: 8 @ 45%
Set 2: 8 @ 55%
Sets 3-5: 8 @ 60-65%
*These are not TnG. Lower and reset every rep.
B) Strength Option
3-4 sets for quality:
– 8-12 close grip bench press @ 55-65+%*
– 8/side DB RFE or regular split squats*
– 8-12 DB lat pull-overs
– 8-12 bent over reverse flys w/ pause
*CGBP & SS heavier than 3/11.
OR
Conditioning Option
7 sets:
– 30/30s row/bike/ski
5 sets
– 60/60s
3 sets:
– 90/90s
Saturday 3/26
Fitness
TBA
Performance
TBA
Sunday 3/27
10-12 pm Open Gym
Fitness
A) E2.5M x 6 sets:
– 5 dKB or BB front squats @ 32X1 tempo
– 10 alt. DB renegade rows
– 10 half kneeling banded low to high chops (R or L)
*Alternate arms each set on chops
*Heavier than 3/14
B) E90S x 10-15 rounds:
– 6 wallballs
– 5 dips
– 4 strict pull-ups or ring rows
Performance
A) E2.5M x 6 sets:
– 3 front squats w/ 32X1 tempo @ 60-70%
*Heavier than 3/4
B) E90S x 10-15 rounds:
– 8 wallballs (20/14)
– 6 dips
– 4 pull-ups
RX+ complete w/ 4 CTB pull-ups or 2 bMUs
Fitness
A) E2M x 8 sets
Even sets:
– 8-12 strict BB press
– 8-12 single leg DB hip thrusts R
Odd sets:
– 8-12 bent over double KB/DB row
– 8-12 single leg DB hip thrusts L
B) 3 rounds for time:
– 400m row
– 10 DB hang power clean + push press
– 50 single unders
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause split jerk + 1 split jerk
Sets 5-8: 1 split jerk
*Pause only in receiving position
*Heavier than 3/11
B) 3 rounds for time:
– 500/400m row
– 12-9-6 power clean + push jerk (135/95, 115/75, 95/65)
– 50-40-30 double unders
Fitness
In teams of 2, alternate movements for 30 minutes:
– 15/12 cal row
– 15 elevated push-ups
– 30 RKB swings
– 60 single unders
– 15 elevated push-ups
– 30 RKB swings
– 15/12 cal row
Performance
In teams of 2, alternate movements for 30 minutes:
– 20/15 cal row
– 15 ring dips
– 30 RKB swings
– 60 double unders
– 15 ring dips
– 30 RKB swings
– 20/15 cal row
Fitness
E3M x 6 sets:
– 6-4-2-6-4-2 box squats
After even: 12-16/side alternating DB bench press
After odd: 8-12 tall kneeling banded lat pull-downs
*heavier than 3/10
Performance
E3M x 6 sets:
– 6-4-2-5-3-1 back squats
*heavier than 3/10
Fitness & Performance
B) Strength Option
3-4 sets:
– 8-12 BB good mornings
– 12-16 seated overhead DB/BB tricep extension
– 1 lap heavy reverse sled drag
– 16-20 alternating standing DB curls
OR Conditioning Option
4 rounds for time:
– 400m run (sub bike/row/ski)
– 10 DB thrusters (35/25s)
– 15 ring rows
– 20 abmat sit-ups
Fitness
E5M x 6-8 sets (3-4 each, alternating)…
Station 1
– 500/400m row
– 8 up/down DB devil presses
– 35 single unders
Station 2
– 400m run
– 16 RKB swings
– 35 single unders
Performance
E5M x 6-8 sets (3-4 each, alternating)…
Station 1
– 500/400m row
– 8 DB devil presses (35/25s)
– 35 double unders
Station 2
– 400m run
– 16 RKB swings (53/35)
– 35 double unders
*RX+ complete with 10 devil presses and 20 RKB swings.
Fitness & Performance
A) E4M x 4 sets:
– 6-10 Romanian deadlifts @ 65+%
– 8-12 dips (weighted, BW, or scaled)
– 8-12/side bent over KB/DB rows
*heavier than 3/8
Fitness
B) EMOM x 10-20 sets:
– 4 alternating goblet hold reverse lunges
– 2-4 strict pull-ups
– 4 box step overs
Performance
B) EMOM x 10-20 sets:
– 4 alternating double KB front rack reverse lunges (35/26s)
– 4 pull-ups
– 4 box jump overs (24/20”)
*RX+ use 6-5-4 rep scheme