Monday 5/10
Fitness
A) E3M x 6 sets
– 10-8-6-4-4-2 deadlifts
After even sets:
– 8-12 DB floor press
After odd sets:
– 8-12 tall kneeling banded lat pull-downs
*Heavier than 4/29
B) For time:
– 32 cal row
– 20 DB/prisoner reverse lunges
– 15 hanging knee raises
– 24 cal row
– 16 DB/prisoner reverse lunges
– 12 toes to bar
– 16 cal row
– 12 DB/prisoner reverse lunges
– 9 toes to bar
Performance
A) EM x 6 sets
Deadlift
Set 1: 8 @ 60%
Set 2: 6 @ 70%
Sets 3-6: 2-4 @ 80-85%
*Heavier than 4/29
B) For time:
– 40/32 cal row
– 30 DB reverse lunges (35/25)
– 20 toes to bar
– 30/24 cal row
– 20 DB reverse lunges
– 15 toes to bar
– 20/16 cal row
– 10 DB reverse lunges
– 10 toes to bar
Tuesday 5/11
Fitness
A) E4M x 4 sets:
– 8-12 bench press
– 8-12/side SA half kneeling banded lat pull/downs
– 8-12 bent over reverse flys
B) Mini Murph Prep
E5M x 3-4 sets
– 400m run (scale to 300m)
– 10 strict pull-ups
– 15 push-ups
– 20 air squats
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 75-80%
– 8-12/side SA half kneeling banded lat pull/downs
– 8-12 bent over reverse flys
B) Murph Prep
E5M x 3-4 sets
– 400m run
– 10 strict pull-ups
– 20/15 push-ups
– 30 air squats
Wednesday 5/12
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side half kneeling landmine press
– 4-8 strict hanging leg or knee raise
Even sets:
– 12-16 alt. landmine lateral squats
– 12-16 L-seated banded row
B) E90S x 10-15 sets:
– 6 alt DB snatches
– 4 DB box jump overs
– 4-6 dips
– 4 up/downs
Performance
A) E2M x 8 sets
Sets 1-4: 2 power snatch
Sets 5-8: 1 power snatch
*PS reps are not touch and go
B) E90S x 10-15 sets:
– 6 alt DB snatches (50/35)
– 4 box jump overs (24/20”)
– 4-6 ring dips
– 4 burpees
*RX+ perform 6-6-6-6 reps
Thursday 5/13
Fitness
E5M x 5-8 sets:
– 400m row
– 6 up down DB devil press
– 6-10 lemon squeezes
– 24 single unders
Performance
E5M x 5-8 sets:
– 500/400m row
– 6 DB devil presses (35/25s)
– 6-10 lemon squeezes
– 30 double unders
Friday 5/14
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 12-16 alternating front foot elevated reverse lunge
*Knees over toes focus
Even sets:
– 8-12 DB floor press
– 8-12 bent over BB rows
Performance
A) E2M x 8 sets
Sets 1-3: 2-3 front squats @ 75-85%
Sets 4-6: 1-2 @ 85-90%
Sets 7-8: 1 @ 92.5+%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side B-stance single leg BB/DB Romanian deadlifts
– 8-12 DB lat pull-overs
– 1 lap reverse heavy sled drag
– 10-20 banded tricep push-downs
OR
Conditioning Option
6 rounds for time:
– 250m row/200m run/500m AB/200m ski
– 8 double DB hang power clean + push press
– 8 DB front squats
– 16 mountain climbers
Saturday 5/15
Fitness
TBA
Performance
TBA
Sunday 5/16
Open Gym 10-12pm