Monday 4/17
Fitness & Performance
A) E3.5M x 4 sets:
– 8-12 strict BB presses @ 2 RIR
– 8-12/side DB chainsaw row
– 8-12 medball hamstring curls
Fitness
B) 5 rounds:
– 200m run
– 4 DB up/down devil presses
– 4-8 strict pull-ups
– 12 lateral line hops
R60S
Performance
B) 5 rounds:
– 200m run
– 4 DB devil presses (35/25s)
– 8 pull-ups
– 12 lateral hops over DB
R60S
RX+ complete with CTB pull-ups
Tuesday 4/18
Fitness
A) E3.5M x 4 sets:
– 8 deadlifts
– 12-16 DB floor press
– 8-12 tall kneeling banded lat-pull-down
*Same or heavier than last week.
B) E5M x 3-5 sets:
– 400m row
– 1 double KB deadlifts
– 5-10 dips or push-ups
*Keep same or increase pace on rowers every set.
Performance
A) E3.5M x 4 sets:
– 8 deadlifts @ 50-60%
*Same or heavier than last week.
B) E5M x 3-5 sets:
– 500/400m row
– 12 double KB deadlifts (53/35s)
– 6-12 ring dips
*Keep same or increase pace on rowers every set.
Wednesday 4/19
Fitness
2 sets total…
3 min clock
– 300 run, in remaining time…
- 6 alt. DB snatch
- 6 box step-ups
R90S
3 min AMRAP
– 3 hanging knee raises
– 6 air squats
– 9 RKB swings
R90S
3 min clock
– 300m row, in remaining time…
- 6 ring / inverted BB rows
- 6 push-ups
R90S
3 min AMRAP
– 3 toes to bar
– 6 air squats
– 9 RKB swings (53/35)
R90S
3 min clock
– 300 run, in remaining time…
- 6 DB goblet / prisoner reverse lunges
- 12 single unders
R90S
Performance
2 sets total…
3 min clock
– 300 run, in remaining time…
- 6 alt. DB snatch (50/35)
- 3 box jump overs (24/20”)
R90S
3 min AMRAP
– 3 toes to bar
– 6 air squats
– 9 RKB swings (53/35)
R90S
3 min clock
– 375/300m row, in remaining time…
- 6 ring / inverted BB rows
- 6 push-ups
R90S
3 min AMRAP
– 3 toes to bar
– 6 air squats
– 9 RKB swings (53/35)
R90S
3 min clock
– 300 run, in remaining time…
- 6 DB goblet reverse lunges
- 12 double unders
R90S
*Switch runs and rows the second time through
Thursday 4/20
Fitness
A) E4M x 4 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) EMOM x 10-20 sets:
– 3 double DB hang squat cleans
– 3 DB push press
– 3 burpees
Performance
A) E4M x 4 sets:
– 8 front squats @55-65%
B) EMOM x 10-20 sets:
– 3 tng squat cleans (115/75, 95/65, 75/55)
– 3 shoulder to overhead
– 3 burpees over the bar
RX+ sub HSPUs for S2O
Friday 4/21
Fitness & Performance
A) E4M x 5 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
B) Strength Option
3-4 sets for quality:
– 1 length hang over hand vertical sled pull (seated)
– 12-16 DB walking death march
– 12-16 banded or cable tricep push-down
– 12-16 alt. crossbody SL hanging knee raises
OR
Conditioning Option
E2M x 8-12 sets:
– 250/200m row
- After even sets: 4-8 DB thrusters (35/25s)
- After odd sets: 4-8 lemon squeezes
*Keep rows the same pace.
*RX+ 50/35s
Saturday 4/22
Fitness
TBA
Performance
TBA
Sunday 4/23
Open Gym 10-12pm