Monday 4/11

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) E90S x 10-15 sets:

– 16 single unders / lateral hops

– 4 alt. DB snatch

– 6 lemon squeezes

– 8 push-ups

Performance

A) E2M x 8 sets…

– 1 snatch

*Receive in squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 TnG power snatch

– 6 lemon squeezes

– 9/7 push-ups 

RX+ perform 3-6 HPSUs

Tuesday 4/12

Fitness

A) E3M x 5 sets

– 10-8-6-6-6 deadlifts

– 8-12 bench dips

– 8-12 DB lat pull-overs

*Heavier than 4/4

B) 3 rounds for time:

– 600-400-200m row

– 24-16-8 RKB swings 

– 8 KB box step-overs (20/16”)

Performance

A) E3M x 5 sets

Deadlift

Set 1: 10 @ 55%

Set 2: 8 @ 60-65%
Sets 3-5: 6 @ 70+%

*Heavier than 4/4

B) 3 rounds for time:

– 750/600-500/400-250/200m row

– 30-20-10 RKB swings (53/35)

– 10 KB box step-overs (20/16”)

Wednesday 4/13

Fitness

A) E4M x 4 sets:

– 8-12 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.

B) 5 rounds for time:

– 200m run

– 12 wallballs

– 6 hanging knee raise

R60S

Performance

A) E4M x 4 sets:

– 2 RIR bench press @ 60-65% 

– 6-12 strict ring/bar pull-ups (weighted if able)

– 6-8/side banded twist @ 3010 tempo

*You should fall somewhere between 10-15 reps on your first set of bench press

B) 5 rounds for time:

– 200m run

– 16 wallballs (20/14)

– 8 toes to bar

R60S

RX+ perform 20 wallballs and 10 T2B.

Thursday 4/14

Fitness

E3M x 10 sets (5 each, alternating)

Station 1:

– 200m run

– 5 up/down DB devil press 

– 10 DB/prisoner reverse lunges

Station 2:

– 200m row

– 10 DB push press

– 5 up/down + box step-overs

Performance

E3M x 10 sets (5 each, alternating)

Station 1:

– 200m run

– 5 DB devil press (35/25s)

– 10 DB reverse lunges

Station 2:

– 250/200m row

– 10 DB push press

– 5 burpee + box jump overs (24/20”)

Friday 4/15

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8/side dDB/KB b-stance Romanian deadlifts

– 8-12 ring rows

Even sets:

– 8-12/side DB/KB half kneeling overhead press

– 8-12 alt. contralateral V-ups

Performance

A) E2M x 8 sets:

– 1 pause clean + 1 clean + 1 split jerk

*Pause for 1-2 counts at the knee on first rep.

Fitness & Performance

B) Strength Option

3-4 sets for quality of:

– 8/side high box step-up (weight if able)

– 12-16 seated overhead BB/DB tricep extension

– 12-16 seated banded hamstring curls w/ pause

– 8-12 tall kneeling banded lat pull-downs

OR

Conditioning Option

10 rounds for time:

– 12/9 cal row

– 6 DB thrusters

Saturday 4/16

Fitness

TBA

Performance

TBA

Sunday 4/17

10-12pm Open Gym

Monday 4/4

Fitness

A) E3M x 5 sets

– 8 deadlifts

– 8-12 seated DB presses

– 8-12 DB lat pull-overs

*Heavier than 3/25

B) 5 rounds for time:

– 200m row

– 12 RKB swings

– 10 DB push press

– 8 DB reverse lunges

R60S 

Performance

A) E3M x 5 sets

Deadlift

Set 1: 8 @ 50%

Set 2: 8 @ 55-60%
Sets 3-5: 8 @ 65%

*These are not TnG. Lower and reset every rep.

*Heavier than 3/25

B) 5 rounds for time:

– 250/200m row

– 12 RKB swings (53/35)

– 12 DB push press (35/25s)

– 12 DB reverse lunges

R60S 

Tuesday 4/5

Fitness 

A) E4M x 3 sets:

– 8-12 bench press

– 4-6 eccentric pull-ups

– 6-8/side banded twist @ 3010 tempo

B) 3 rounds for time:

– 400m run

– 3-2-1 sets of…

• 5 hanging knee raise
• 10/8 push-ups
• 15 air squats

*Scale run to 300m if needed.

Performance

A) E4M x 3 sets:

– 2 RIR bench press @ 60-65% 

– 6-12 strict pull-ups (weighted if able)

– 6-8/side banded twist @ 3010 tempo

*You should fall somewhere between 10-15 reps on your first set of bench press

B) 3 rounds for time:

– 400m run

– 3-2-1 sets of…

• 8 toes to bar
• 12/9 push-ups
• 16 air squats

Wednesday 4/6

Fitness

E3M x 10 sets (5 each, alternating)

Station 1:

– 200m run (scale to top of hill)

– 10 wallballs (20/14)

– 20 single unders

Station 2:

– 250/200m row

– 8 dDB/KB hang power snatch 

– 4-6 up/down + box step up 

Performance

E3M x 10 sets (5 each, alternating)

Station 1:

– 200m run

– 12 wallballs (20/14)

– 30 double unders

Station 2:

– 250/200m row

– 8 dDB/KB hang power snatch (35/25s)

– 4-6 burpee + box jumps (20/16”)

Thursday 4/7

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8/side dDB/KB b-stance Romanian deadlifts

– 8-12 ring rows

Even sets:

– 8-12/side DB/KB half kneeling overhead press

– 8-12 alt. contralateral V-ups

B) E3MOM x 4-7 sets:

– 12/9 cal row

– 6 dDB hang clean + push press

– 4 burpees

Performance

A) E2M x 8 sets:

– 1 hang clean + 1 clean + 1 split jerk

*Start lighter and build to a heavy but sharp set.

B) E3MOM x 4-7 sets:

– 15/12 cal row

– 5 TnG power clean + jerk

– 5 burpees over the bar

Friday 4/8

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.

Performance

A) E2M x 8 sets:

– 1 front squats w/ 32X1 tempo @ 70-80% + 1 regular front squat

*Heavier than 3/31

B) Strength Option

3-4 sets for quality of:

– 8-12 heel elevated double KB front squats w/ pause

– 8-16 dips

– 8-12 medball hamstring curls

– 8-16 L-seated band rows

OR

Conditioning Option

5 rounds for time:

– 20/15 cal row

– 10-8-6-4-2 DB devil presses (35/25s)

Saturday 4/9

Fitness

E12M x 3-4 sets:

– 600m run

– 20 DB/KB reverse lunges

– 15 strict pull-ups in UB sets of 5

– 10 burpees

– 20/16 cal row 

*Scale with 400m run, prisoner lunges, up/downs, and 16/12 cal row.

Performance

E12M x 3-4 sets:

– 600m run

– 30 DB/KB reverse lunges (35/25s)

– 15 burpee pull-ups

– 30/24 cal row

RX+ performs 15 burpee CTB pull-ups or 10/8 burpee muscle ups.

Sunday 4/10

10-12pm Open Gym