Monday 2/13
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict presses
– 8 SL DB Romanian deadlifts (R)
Even sets:
– 8/side SA ring rows w/ reach
– 8 SL DB Romanian deadlifts (L)
*SL RDLs should be done with back leg raises straight off ground with square hips
B) 12 min AMRAP:
– 36 single unders
– 12 RKB swings
– 6 DB push press
– 9 air squats
Performance
A) E2M x 8 sets:
Sets 1-4: 2 split jerks
Sets 5-8: 1 split jerk
B) 12 min AMRAP:
– 36 double unders
– 12 RKB swings (53/35)
– 6 shoulder to overhead (115/75)
– 9 air squats
Tuesday 2/14
Fitness
2 times through…
8 min AMRAP
– 200m row
– 8 plate ground to overhead
– 8 plate hold weighted walking lunges
R4M
8 min AMRAP
– 200m run
– 4 DB up/down devil cleans
– 8 hanging knee raise /abmat sit-ups
R4M
Performance
2 times through…
8 min AMRAP
– 250/200m row
– 8 plate ground to overhead (45/35, 35/25)
– 8 OH plate weighted walking lunges
R4M
8 min AMRAP
– 200m run
– 4 DB devil cleans (35/25s)
– 8 toes to bar
R4M
Warmup
2 min row
3 times…
- 8 RKBs
- 6 reverse lunges
- 4 ring rows
- Red band shoulder
Wednesday 2/15
Fitness
A) E2M x 8 sets
Odd sets:
– 12-16 alt. low handle landmine cossack squat
Even sets:
– 12-16 DB floor press w/ pause
– 8-12 tall kneeling banded lat pull-down
B) EMOM x 10-20 sets:
– 3 dbl DB hang power snatch
– 3 DB front squat (scale w/ goblet squat)
– 4 box step-ups
Performance
A) E2M x 8 sets:
Sets 1-4: 1 pause snatch + 1 snatch
Sets 5-8: 1 snatch
B) EMOM x 10-20 sets:
– 3 touch and go power snatch (95/65, 75/55)
– 3 overhead squat
– 3 box jump overs (24/20”)
*Scale with front squat
*RX+ complete with 4 reps of each.
Thursday 2/16
Fitness & Performance
A) E3.5M x 5 sets:
– 8-12 DB bench press w/ pause (neutral grip)
– 12-16 alternating KB gorilla rows
– 8-12/side banded lateral delt raise
Fitness
B) For time:
– 800m run (scale w/ 600m)
+
3 rounds:
– 12 pull-ups
– 18 push-ups
– 24 walking lunges
+
– 800m run (scale w/ 600m)
Performance
B) For time:
– 800m run
+
3 rounds:
– 16 pull-ups
– 24/20 push-ups
– 32 walking lunges
+
– 800m run
RX+ perform with a weight vest or CTB pull-ups.
Friday 2/17
A) E3M x 5 sets
– 5 BB front squats @ last week’s tempoed triple weight
– 8-12 L-seated band rows (green)
– 4/side wide stance banded twists w/ 4 sec eccentric (red
*build heavier than last week
Performance
A) E3M x 5 sets:
– 3-3-2-2-2 front squats
*build heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16 alt. DB/KB death march
– 8-12 BB Bradford presses (over & back = 1 rep)
– 1 lap reverse sled drag
– 16-20 alt DB curls
OR
Conditioning Option
Saturday 2/18
Fitness
TBA
Performance
TBA
Sunday 2/19
10-12 Open Gym