Monday 4/10
Fitness
A) E3.5M x 3 sets:
– 8 deadlifts
– 12-16 DB floor press
– 8-12 tall kneeling banded lat-pull-down
B) E5M x 3-5 sets:
– 400m row
– 12-16 SA DB hang power clean + push press (4/4/4/4)
– 8-12 alt. box step-ups
Performance
A) E3.5M x 3 sets:
– 8 deadlifts @ 50-60%
B) E5M x 3-5 sets:
– 500/400m row
– 16 SA DB hang power clean + push press (4/4/4/4 @ 50/35)
– 12 box jump overs (24/20”)
Tuesday 4/11
Fitness
2 sets total…
3 min clock
– 300 run, in remaining time…
- 6 RKB swings
- 6 reverse prisoner lunges
R90S
3 min AMRAP
– 3 strict pull-ups
– 6 push-ups
– 9 air squats
R90S
3 min clock
– 300m row, in remaining time…
- 6 wallballs
- 3 up/downs
R90S
3 min AMRAP
– 3 strict pull-ups
– 6 push-ups
– 9 air squats
R90S
3 min clock
– 300 run, in remaining time…
- 3 lemon squeezes
- 12 single unders
R90S
*Switch runs and rows the second time through
Performance
2 sets total…
3 min clock
– 300 run, in remaining time…
- 6 RKB swings (53/35)
- 6 reverse prisoner lunges
R90S
3 min AMRAP
– 3 pull-ups
– 6 push-ups
– 9 air squats
R90S
3 min clock
– 375/300m row, in remaining time…
- 9 wallballs (20/14)
- 3 up/downs
R90S
3 min AMRAP
– 3 pull-ups
– 6 push-ups
– 9 air squats
R90S
3 min clock
– 300 run, in remaining time…
- 3 lemon squeezes
- 12 double unders
R90S
*Switch runs and rows the second time through
Wednesday 4/12
Fitness
A) E4M x 3 sets:
– 8 front squats (BB or dKB)
– 8-12 DB incline presses w/ pause
– 8-12 DB/KB chest supported incline row w/ pause
B) E90S x 10-15 sets:
– 6 goblet squats
– 6 hanging knee raise
– 3-dips
– 3 burpees
Performance
A) E4M x 3 sets:
– 8 front squats @55-65%
B) E90S x 10-15 sets:
– 3 front squats (from floor)
– 6 toes to bar
– 6 ring dips
– 3 burpees over the barbell
*Pick a weight on FS that is tough but fluid.
Thursday 4/13
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
*Heavier than 4/4
Fitness
B) 3-4 rounds for time:
– 400m run
– 8 plate ground to overhead
– 8 plate/prisoner walking lunges
– 16 plate Russian twists
R60S
Performance
B) 3-4 rounds for time:
– 400m run
– 12 plate ground to overhead (45/35)
– 12 OH plate walking lunges
– 24 plate Russian twists
R60S
Friday 4/14
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
*Last day for these movements
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause squat clean + 1 squat clean
Sets 5-8: 1 squat clean
*Build into today’s heavy rep with a focus on proper footwork
Fitness & Performance
B) 3-4 sets for quality:
– 1 lap heavy forward sled drag or push
– 8-12 BB overhead tricep extensions
– 20-30 sec/side side plank
– 8-12 tough ring rows
Saturday 4/15
Fitness
TBA
Performance
TBA
Sunday 4/16
10-12pm Open Gym