Monday 3/20
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12 heel elevated KB front (2) or goblet (1) squat
*Slow on way down, pause at bottom
Even:
– 8-12/side SA DB bench press
– 4-8 strict wide grip pull-ups (weighted, BW or scaled)
*Heavier than 3/10, last time through these movements
B) 5 rounds, 3 minute AMRAP:
– 6 SA DB hang power cleans (3/side)
– 6 push-ups (elevated if needed)
– 6 air squats
R60S between rounds.
*Start each new AMRAP where you previously left off.
Performance
A) E2M x 8 sets
– 1 power clean
*Build into today’s heavy rep with a focus on proper footwork
B) “The Chief”
5 rounds, 3 minute AMRAP:
– 3 power cleans (135/95)
– 6 push-ups
– 9 air squats
R60S between rounds.
*Start each new AMRAP where you previously left off.
Tuesday 3/21
Fitness & Performance
A) E3M x 6 sets:
– 4-6 BB box squats
After odd sets…
– 8-12/side bent over rows
After even sets…
– 8-16 dips (weighted, BW, scaled)
*Heavier than 3/13
Fitness
B) E3MOM x 4-7 sets:
– 12/9 cal row (scale to 10/7)
– 9-12 wallballs
– 3 up/down DB devil presses
Performance
B) E3MOM x 4-7 sets:
– 12/9 cal row
– 12 wallballs
– 3 DB devil presses
RX+ complete with 15/12 cal row
Wednesday 3/22
Fitness
2 times through
1) 5 min
– 500/400m row, in remaining time:
- 6 SA DB push press (3/side)
- 4 box step-ups
R2.5M
2) 5 min
– 400m run, in remaining time:
- 6 alt. DB goblet reverse lunges (sub prisoner style)
- 4 knee to elbow or hanging knee raise
R2.5M
3) 5 min
– 500/400m row, in remaining time:
- 6 alt. DB snatch (20/14)
- 12 DB lateral hops
R2.5M
*Switch runs and rows second time through.
Performance
2 times through
1) 5 min
– 500/400m row, in remaining time:
- 6 SA DB push press (3/side @ 50/35)
- 4 box jump overs (24/20”)
R2.5M
2) 5 min
– 400m run, in remaining time:
- 6 alt. DB goblet reverse lunges
- 4 toes to bar
R2.5M
3) 5 min
– 500/400m row, in remaining time:
- 6 alt. DB snatch (20/14)
- 12 DB lateral hops
R2.5M
*Switch runs and rows second time through.
Thursday 3/23
Fitness & Performance
A) E3.5M x 4 sets:
– 8/side B-stance DB/KB Romanian deadlifts
– 4-8 supinated or ring pull-ups (weighted, BW, banded)
– 8/side half kneeling banded twists (fast out, slow back to middle)
*Inside knee up on twists.
Fitness
B) For time:
– 600m run
– 30 RKB swings
– 60 single unders
– 30 RKB swings
– 600m run
*Scale runs to 400m
Performance
B) For time:
– 600m run
– 40 RKB swings (53/35)
– 80 double unders
– 40 RKB swings
– 600m run
Friday 3/24
Fitness
A) E2M x 6 sets
Odd sets:
– 8-12/side standing DB OH press
Even sets:
– 8-12 supinated inverted BB rows
– 8-12 banded Spanish squats
Performance
A) E2M x 6 sets:
– 3-3-2-2-1-1 push jerks
*BB starts from the floor
*Build to a heavy single
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 BB good mornings
– 16-20 banded tricep push-downs
– 16-20 DB walking lunges
– 16-20 double KB gorilla rows
OR
Conditioning Option
21-18-15-12-9 reps for time:
– cal row
– DB thrusters (35/25s)
– abmat sit-ups
Saturday 3/25
Fitness
TBA
Performance
TBA
Sunday 3/26
10-12pm Open Gym