Monday 3/25
Fitness
A) E2M x 8 sets
Odd:
– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups
Even:
– 8/side box step-ups (weighted if able)
*Stay vertical on bar pull-ups with knees bent or straight
B) 5 rounds for time:
– 200m row
– 8 double DB hang power snatches
– 7 hanging knee raises
– 6 burpees
R60S
Performance
A) E2M x 8 sets:
Sets 1-2: 1 halting snatch deadlift (knee) + 1 pause snatch
Sets 3-4: 1 pause snatch
Sets 5-8: 1 snatch
*Receive in full squat if able.
B) 5 rounds for time:
– 250/200m row
– 8 hang power snatches (95/65, 75/55, 65/45)
– 8 toes to bar
– 8 burpees over the barbell
R60S
Tuesday 3/26
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) E2M x 8-12 sets:
– 12 RKB swings
– 9 push-ups
– 6-12 reverse lunges
– 6 lemon squeezes
Performance
B) E2M x 8-12 sets:
– 12 RKB swings (53/35)
– 9 push-ups
– 12 reverse lunges
– 9 lemon squeezes
RX+ complete with 15-12-12-9 rep scheme
Wednesday 3/27
Fitness
A) E2M x 6 sets:
– 5 BB push press (building)
After odd – 8-12/side half kneeling band row + reach
After even – 8-12 tough goblet squats
B) For time:
– 1000m row
– 50 medball squats (20/14) in unbroken sets of 10
– 30 strict pull-ups in unbroken sets of 5
Performance
A) E2M x 6 sets:
– 3 push press
*Barbell starts from the floor.
*Build to a heavy triple.
B) Jackie
For time:
– 1000m row
– 50 BB thrusters (45/35)
– 30 pull-ups
*This is a tester so leave it all out on the floor!
Thursday 3/28
Fitness
E10M x 3-5 sets:
– 400m row
– 10 double KB deadlifts
– 10 box step-ups
– 400m run
– 10 ring/inverted BB rows
– 10 abmat sit-ups
– 30 single unders
Performance
E10M x 3-5 sets:
– 500/400m row
– 12 double KB deadlifts
– 12 box jump overs
– 400m run
– 12 ring/inverted BB rows
– 12 abmat sit-ups
– 36 double unders
Friday 3/29
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)
B) Strength Option
3-4 sets for quality:
– 10-15 OH banded tricep extensions
– 10/side rear foot elevated split squats
– 5/side wide stance pallof press @3030 tempo
– 10-15 bent over banded lat pull-downs w/ pause
OR
Conditioning Option
For time:
– 800m run
– 40 air squats
– 80 double unders (sub single unders)
– 40 SA DB hang power clean + jerk (20/side @ 50/35)
– 80 double unders (sub single unders)
– 40 air squats
– 800m run
Saturday 3/30
Fitness
TBA
Performance
TBA
Sunday 3/31
10-12pm Open Gym