Monday 4/1
Fitness & Performance
A) E4MOM x 4 sets:
– 8/side front foot elevated split squats
– 8-12 BB strict overhead press
– 8-12 tough ring rows w/ pause
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 3-5 up/down DB devil presses
Even: 12/9 cal row + 30 single unders
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 5 DB devil presses (35/20s)
Even: 15/12 cal row + 30 double unders
Tuesday 4/2
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) 4 rounds for time:
– 400m run
– 15-12-9-6 double DB hang power snatch
*Scale to 300m runs if needed
Performance
A) E2M x 8 sets:
Sets 1-4: 1 pause snatch
Sets 5-8: 1 snatch
*Receive in full squat if able.
B) 4 rounds for time:
– 400m run
– 15-12-9-6 hang power snatch (96/65, 75/55)
Wednesday 4/3
Fitness
EMOM x 5-8 sets:
1: 200/160m row
2: 8-10 DB thrusters
3: 8-10 strict10 pull-ups
4: 8-10 box step-ups
5: 8-10 lemon squeezes
6: rest
Performance
EMOM x 5-8 sets:
1: 250/200m row
2: 10 DB thrusters (35/20s)
3: 10 pull-ups
4: 10 box jump overs (24/20”)
5: 10 lemon squeezes
6: rest
RX+ complete without rest for 8 sets.
Thursday 4/4
Fitness
A) E2.5M x 6 sets
– 8-6-4-8-6-4 deadlift wave
After odd sets –
After even sets –
*Second wave should be heavier than first
B) E90S x 10-15 sets:
– 20 double unders
– 9 RKB swings (53/35)
– 6 air squats
– 6 push-ups
Performance
A) E2.5M x 6 sets:
– 8-6-4-8-6-4 deadlift wave
*Second wave should be heavier than first
B) E90S x 10-15 sets:
– 20 double unders
– 9 RKB swings (53/35)
– 6 air squats
– 6 push-ups
RX+ complete with 70/44 KB and/or3 strict HSPUs
Friday 4/5
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
Performance
A) E2M x 6 sets:
– 3 push jerk
*Barbell starts from the floor.
*Build to a heavy triple.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 20 DB/KB walking lunges
– 10-20 DB rollback tricep extensions
– 30 sec L-sit or 15 sec/side
– 10 ring face curls
OR
Conditioning Option
For time:
– 1000/800m row
– 30 box step-ups
– 30 DB snatch (50/35)
– 500/400m row
– 30 DB snatch (50/35)
– 30 box step-ups
– 1000/800m row
Saturday 4/6
Fitness
TBA
Performance
TBA
Sunday 4/7
10-12pm Open Gym