Monday 3/27
Fitness & Performance
A) E4M x 4 sets:
– 8-12 close grip bench press
– 4-6 DB/KB batwing rows w/ 4 sec pause
– 8-12/side lean away DB lateral raise
Fitness
B) 3 rounds for time:
– 400m run
– 21 KB swings
– 12 strict pull-ups or ring rows
Performance
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
*compare to 11/8
Tuesday 3/28
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8/side KB/DB front foot elevated split squat
*Knee over toe focus
Even:
– 8-12 DB seated Arnold press
– 8-12 banded straight arm lat pull-down
B) E3M x 4-7 sets:
– 12/9 cal row
– 5 DB hang squat cleans
– 24 single unders
*Scale with 10/7 cal row
Performance
A) E2M x 8 sets
Sets 1-2: 3 high hang squat cleans
Sets 3-4: 2 hang squat cleans
Sets 5-8: 1 low hang squat clean
*Build into today’s heavy rep with a focus on proper footwork
B) E3M x 4-7 sets:
– 12/9 cal row
– 5 DB hang squat cleans (35/25s)
– 24 double unders
*RX+ complete with 15/12-5-30 rep scheme
Wednesday 3/29
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 3/21
Fitness
B) 5 rounds for time:
– 200m run
– 12 wallballs
– 9 dips
– 6 lemon squeezes
R60S
Performance
B) 5 rounds for time:
– 200m run
– 15 wallballs
– 9-12 dips
– 9 lemon squeezes
R60S
Thursday 3/30
Fitness
2 times through
4 min
– 500/400m row, in remaining time:
- 4 DB push press
- 4 alt box step-ups
R2M
4 min
– 400m run, in remaining time:
- 4 DB front squats (sub goblet)
- 4 pull-ups
R2M
4 min
– 500/400m row, in remaining time:
- 4 DB hang power cleans
- 4 up/downsn over barbell
R2M
4 min
– 400m run, in remaining time:
- 4 DB thrusters
- 16 single unders / lateral hops
R2M
Performance
2 times through
4 min
– 500/400m row, in remaining time:
- 4 shoulder to overhead (95/65, 75/55, 65/45)
- 4 box jump overs (24/20”)
R2M
4 min
– 400m run, in remaining time:
- 4 front squats
- 4 pull-ups
R2M
4 min
– 500/400m row, in remaining time:
- 4 hang power cleans
- 4 up/down over barbell
R2M
4 min
– 400m run, in remaining time:
- 4 thrusters
- 16 double unders
R2M
Friday 3/31
Fitness & Performance
A) E4M 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.
*Heavier than 3/23
B) Strength Option
3-4 sets for quality:
– 8-12 heel elevated dbl KB front squats w/ pause
– 8-12/side half kneeling DB overhead presses
– 4-8 hanging leg raises (straight, one leg bent, both bent)
– 8-12 tough ring rows
*Sub 8 V-ups for leg raises
OR
Conditioning Option
20 min AMRAP
– 10 cal row
– 5 pull-ups
– 10 RKB swings
– 15 air squats
Saturday 4/1
Fitness
TBA
Performance
TBA
Sunday 4/2
10-12pm Open Gym