Monday 5/22
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12/side half kneeling BB landmine press
Even:
– 8-12 KB Romanian deadlifts
– 12-16 KB gorilla rows
B) E3M x 4-8 sets:
– 12/9 cal row
– 5 DB push press
– 6-9 strict pull-ups
– 3 burpees over the barbell
Performance
A) E2M x 8 sets
Sets 1-4: 1 push press + 1 split jerk
Sets 5-8: 1 split jerk
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 shoulder to overhead
– 7 pull-ups
– 3 burpees over the barbell
*Pick the weight on the barbell that makes it tough but unbroken
*RX+ complete with 6 S2O + 3 bMUs or 15/12-6-9-3 rep scheme
Tuesday 5/23
Fitness
A) E3M x 6 sets:
– 5 deadlifts
After Odd sets: 12-16 DB floor press
After Even sets: 8-12 straight arm banded lat pull-downs
*DLs heavier than last week
B) 15 min AMRAP
– 9 RKB swings (53/35)
– 9/7 push-ups
– 9 air squats
– 27 double unders
Performance
A) E3M x 6 sets:
– 5 deadlifts @ 70-75%
B) 15 min AMRAP
– 9 RKB swings (53/35)
– 9/7 push-ups
– 9 air squats
– 27 double unders
Wednesday 5/24
Fitness
A) E3M x 6 sets:
– 5 front squats (BB or dKB)
After Odd sets: 16 alt. tall kneeling DB piston presses
After Even sets: 8-12 tough ring rows
B) 3 rounds for time:
– 600-400-200m run
– 30-20-10 wallballs (in UB sets of 10)
– 15-10-5 up/downs
Performance
A) E3M x 6 sets:
– 5 front squats @ 75-80%
B) 3 rounds for time:
– 600-400-200m run
– 40-30-20 wallballs (20/14)
– 20-15-10 box jump overs (24/20”)
Thursday 5/25
Fitness
E8M x 4-6 sets:
– 400m row
– 12 hanging knee raises
– 10 DB devil cleans
– 16 prisoner walking lunges
– 12DB push presses
– 20 single unders
*Switch the order every round.
Performance
E8M x 4-6 sets:
– 500/400m row
– 15 toes to bar
– 10 DB devil cleans (35/25)
– 20 prisoner walking lunges
– 15 DB push presses
– 25 double unders
*Switch the order every round.
Friday 5/26
Fitness
A) E4M x 4 sets:
– 6-10 bench press
– 4 supinated pull-up negatives (2-3 sec descent)
– 8-12 ring face pulls
*heavier on BP than last week
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 75%
– 4-8 strict ring or supinated pull-ups (weighted if able)
– 8-12 ring face pulls
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length hand over hand sled pulls
– 12 alt cossack squats (goblet hold if able)
– 10-20 dips
– 20-30 sec/side side plank
OR
Conditioning Option
20-18-16-12-10-8-6-4-2 reps for time of:
– cal row
– RKB swings
– box step ups
Saturday 5/27
Fitness
TBA
Performance
TBA
Sunday 5/28
10-12pm Open Gym