Programming: Mar. 18-24

Monday 3/18

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 2011 tempo

– 8-12 dips (scaled, BW or weighted)

– 8-12/side DB bent over row

*start RDLs at 50-60% or 1RM deadlift

Fitness

B) EMOM x 10-20 sec

– 4-6 SA DB hang power cleans (3/side @ 50/35)

– 4-6 goblet squats

– 4-6 push-ups

Performance

B) EMOM x 10-20 sec

– 6 SA DB hang power cleans (3/side @ 50/35)

– 6 goblet squats

– 6/4 push-ups

RX+ complete with 3-6 HSPUs

Tuesday 3/19

Fitness

A) E2M x 8 sets

Even:

– 12-16 alternating Landmine cossack squats

Odd:

– 8-12/side SA standing DB presses

– 10-20 sec top of ring row hold

*Last day for these movements

B) E2M x 8-12 sets

Odd: 12/9 cal row + 5 double DB hang squat clean thrusters 

Even: 12/9 cal row + 5, 7 or 9 hanging knee raise (pick one a stick to it)

Performance

A) E2M x 8 sets

– 1 clean

*Receive in full squat if able

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 squat clean thrusters (115/75, 95/65)

Even: 15/12 cal row + 5, 7 or 9 toes to bar (pick one a stick to it)

Wednesday 3/20

Fitness

E10M x 3-5 sets:

– 400m row

– 15 RKB swings

– 12 wallballs 

– 400m run

– 9 pull-ups

– 6 burpees

Performance

E10M x 3-5 sets:

– 500/400m row

– 18 RKB swings (53/35)

– 15 wallballs (20/14)

– 400m run

– 12 pull-ups

– 9 burpees to target

*RX+ complete with reps of 21-18-15-12

Thursday 3/21

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side SA DB incline press

– 10-20 alternating KB gorilla rows

– 10 supine medball hamstring curls (slow out/fast in)

Fitness

B) 3 rounds for time:

– 600-400-200m run

– 10-8-6 DB up/down devil presses (35/20s)

– 30 single unders

Performance

B) 3 rounds for time:

– 600-400-200m run

– 12-9-6 DB devil presses (35/20s)

– 36 double unders

Friday 3/22

Fitness & Performance

A) E4MOM x 

– 8/side front foot elevated split squats

– 8-12 BB strict overhead press

– 8-12 tough ring rows w/ pause

B) Strength Option

3-4 sets for quality:

– 8 BB hip thrusts w/ pause

– 1 lap reverse sled drag

– 8-12 BB drag curls

– 12+ banded or cable tricep push-down (1-2 RIR)

OR

Conditioning Option

20 min AMRAP:

– 10 cal row

– 10 walking lunges

– 10 DB push press (35/20s)

– 10 lemon squeezes

Saturday 3/23

Fitness

TBA

Performance

TBA

Sunday 3/24

10-12pm Open Gym