Monday 5/16
Fitness
A) E2M x 6 sets:
– 5-5-4-2-2-2 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 sets
– 5 DB push press
– 3 DB box step overs
– 4 hanging knee raise
– 2 up/downs
Performance
A) E2M x 6 sets:
– 5-4-3-2-2-2 push jerks
*Heavier than 5/6
B) E90S x 10-15 sets
– 5 push jerks (115/75, 95/65, 75/55)
– 3 box jump overs (24/20”)
– 4 toes to bar
– 2 burpees to target
RX+ perform reps of 6-4-5-3
Tuesday 5/17
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 5/9
B) 5 rounds for time
– 200m row
– 12 SA DB hang power cleans
– 12 push-ups (elevate if needed)
– 24 single unders
R60S
Performance
A) E3M x 6 sets
Deadlift
Set 1: 7 @ 65%
Set 2: 5 @ 75%
Sets 3-6: 1-3 @ 80-90%
*Heavier than 5/9
B) 5 rounds for time
– 250/200m row
– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)
– 15/12 push-ups
– 30 double unders
R60S
Wednesday 5/18
Fitness
E6M x 5-7 sets:
– 400m run
– 10 RKB swings
– 8 goblet hold KB walking lunges
– 10 strict pull-ups
– 8 lemon squeezes
Performance
E6M x 5-7 sets:
– 400m run
– 12 RKB swings (53/35)
– 10 (5/side) SA OH KB walking lunges
– 12 pull-ups
– 10 lemon squeezes
RX+ sub 6 bMUs for pull-ups
Thursday 5/19
Fitness
A) E4M x 4 sets:
– 6-8 bench press
– 8-12/side SA half kneeling banded lat pull/downs
– 8-12 bent over reverse flys
B) 15 min AMRAP:
– 12/9 cal row
– 10 RKB swings
– 8 dips
– 6 burpees over the rower
RX+ use 70/44
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 80%
– 8-12/side SA half kneeling banded lat pull/downs
– 8-12 bent over reverse flys
B) 15 min AMRAP:
– 15/12 cal row
– 12 RKB swings (53/35)
– 9 ring dips
– 6 burpees over the rower
RX+ use 70/44
Friday 5/20
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
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang power snatch + 1 power snatch
Sets 5-8: 1 power snatch
*PS reps are not touch and go
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side tall box step ups (weight if able – limit push-off)
– 12-16 DB rollback tricep extensions
– 8-12 slide hamstring curls
– 12-16 standing BB/EZBB/DB curls
OR
Conditioning Option
For time:
– 800-600-400-200m run
– 24-16-12-6
- OH/hug plate lunges (45/35, 35/25, 25/15)
- Ring rows
Saturday 5/21
Fitness
TBA
Performance
TBA
Sunday 5/22
Open Gym 10-12pm