Monday 4/3
Fitness
A) E2M x 6 sets
– 8-12/side standing DB OH press
Even sets:
– 8-12 supinated inverted BB rows
– 8-12 banded Spanish squats (loaded if able)
*Last day for these movements.
B) E90S x 10-15 sets:
– 20 double unders
– 3 touch and go power clean + push jerk (115/75, 95/65)
– 5 pull-ups
– 7 air squats
Performance
A) E2M x 6 sets:
– 3-2-2-1-1-1 push jerks
*BB starts from the floor
*Build to a heavy single
B) E90S x 10-15 sets:
– 20 double unders
– 3 touch and go power clean + push jerk (115/75, 95/65)
– 5 pull-ups
– 7 air squats
RX+ use 135/95 and/or CTB pull-ups
Tuesday 4/4
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 3/27
Fitness
B) For time:
– 600-400-200m run
– 21-15-9 reps of…
*Elevate push-ups if needed to scale
Performance
B) For time:
– 600-400-200m run
– 30-20-10 reps of…
Push-ups
RKB swings (53/35) RX+ perform with 70/44 KB
Wednesday 4/5
Fitness
2 times through
4 min
– 400m row, in remaining time:
4 alt DB snatch
4 box step-ups R2M
4 min
– 400m run, in remaining time:
4 DB goblet squats
4 toes to bar R2M
4 min
– 400m row, in remaining time:
4/s DB SA hang power clean
4 up/downs R2M
4 min
– 400m run, in remaining time:
4 DB push press (2/side)
4 ring rows R2M
Performance
2 times through
4 min
– 500/400m row, in remaining time:
4 alt DB snatch (50/35)
4 box step-ups R2M
4 min
– 400m run, in remaining time:
4 DB goblet squats
4 toes to bar R2M
4 min
– 500/400m row, in remaining time:
4/s DB SA hang power clean
4 up/downs R2M
4 min
– 400m run, in remaining time:
4 DB shoulder to overhead (2/side)
4 ring rows R2M
Thursday 4/6
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 4-8 sets:
– 15/12 cal row (scale to 12/9 or 10/7)
– 3 DB hang squat cleans
– 6-9 dips
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
B) E3M x 4-8 sets:
– 15/12 cal row
– 3 hang squat cleans (135/95, 115/75, 95/65)
– 6-9 ring dips
RX+: 155/105
Friday 4/7
Fitness & Performance
A) E3.5M x 5 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.
*Last time through these movements
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 12-16 DB floor press (go heavy!)
– 8-12 towel slide hamstring curls (fast in, slow out)
– 12-16 alt KB gorilla rows
OR
Conditioning Option
For time:
– 1000/800m row
– 80 box step-ups
– 60 abmat sit-ups
– 40 plate ground to overhead (45/35)
– 20 up/downs
– 1000/800m row
Saturday 4/8
Fitness
TBA
Performance
TBA
Sunday 4/9
10-12pm Open Gym
