Monday 4/18
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side DB/BB split squats
Even sets:
– 12-16 alternating KB gorilla rows
– 12-16 double banded OH tricep extensions
*Split squats can be from floor or rear foot elevated.
B) For time:
– 400m run
+
– 9-7-5
DB thrusters strict pull-ups +
400m run
+
– 5-7-9
DB thrusters strict pull-ups +
400m run
*scale with 300m runs if needed
Performance
A) E2M x 8 sets:
– 2-3 front squats @ 80+%
B) For time:
– 400m run
+
– 12-8-4
thrusters (95/65) pull-ups +
400m run
+
– 4-8-12
thrusters (95/65) pull-ups +
400m run
Tuesday 4/19
Fitness
A) E2M x 6 sets:
– 5 BB push press
After odd sets:
– 10-20 seated banded hamstring curls
After even sets:
– 10/side bent over DB/KB row
B) E90S x 10-15 reps
– 6 DB hang power cleans
– 4 hanging knee raises
– 6-10 wallballs
Performance
A) E2M x 6 sets:
– 5 push jerks
B) E90S x 10-15 reps
– 5 TnG power cleans
– 5 toes to bar
– 10 wallballs (20/14)
Wednesday 4/20
Fitness
E3M x 2 sets total
Station 1: AMRAP in 2 minutes
– 3 DB up/down devil press
– 3 box step overs
Station 2:
– 400m row
Station 3: AMRAP in 2 minutes
– 6 KB swings
– 6 dips
Station 4:
– 400m run
Station 5: AMRAP in 2 minutes
– 3 burpees
– 9 air squats
Station 6:
– 400m row or 400m run
(pick one the first time through then switch for the second)
*Can also sub in 800m AB or 300m ski
Performance
E3M x 2 sets total
Station 1: AMRAP in 2 minutes
– 3 DB devil press (35/25s)
– 3 box jump overs
Station 2:
– 500m row
Station 3: AMRAP in 2 minutes
– 6 KB swings (53/35)
– 6 ring dips
Station 4:
– 400m run
Station 5: AMRAP in 2 minutes
– 3 burpees
– 9 air squats
Station 6:
– 500m row or 400m run
(pick one the first time through then switch for the second)
*Can also sub in 1000m AB or 400m ski
Thursday 4/21
Fitness
A) E3M x 5 sets
– 10-8-6-6-6 deadlifts
– 8-12 bench dips
– 8-12 DB lat pull-overs
*Heavier than 4/12
B) 5 rounds for time:
– 8 push-ups (elevate if needed)
– 8 dKB deadlifts
– 16 single unders or lateral hops
R60S
Performance
A) E3M x 5 sets
Deadlift
Set 1: 8 @ 60%
Set 2: 6 @ 60-65%
*Heavier than 4/12
B) 5 rounds for time:
– 10-15 push-ups
– 10 dKB deadlifts (53/35s)
– 20 double unders
R60S
*RX+ perform 5-10 HSPUs
Friday 4/22
Fitness
A) E4M x 4 sets:
– 6-10 bench press
– 4-6 eccentric pull-ups
– 6-8/side banded twist @ 3010 tempo
*If you’re able to complete any strict pull-ups on your own, start off with those and finish with the eccentric reps.
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 65-70%
– 6-12 strict ring/bar pull-ups (weighted if able)
– 6-8/side banded twist @ 3010 tempo
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag or push
– 8-12 bent over BB rows
– 16-24 banded tricep push-down
– 20-30 sec/side side plank
OR
Conditioning Option
For time:
– 800m run (sub row/bike)
+
4 sets:
– 10 plate ground to overhead
– 10 OH plate lunges
– 10 straight leg sit-ups
+
– 800m run
Saturday 4/23
Fitness
TBA
Performance
TBA
Sunday 4/24
10-12pm Open Gym
