Monday 5/6
Fitness
A) E3M x 6 sets:
– 8-6-4-6-4-2 Back squat or box squat wave
After odd – 8-12 bent over reverse flys w/ pause
After even – 4-8 hanging knee raises w/ pause
B) E3M x 4-8 sets:
– 12/9 cal row
– 9 wallballs
– 6-9 strict pull-ups
– 3-6 up/downs
Performance
A) Back squat wave
– 8-6-4-6-4-2
*Second wave heavier than first
B) E3M x 4-8 sets:
– 15/12 cal row
– 12 wallballs (20/14)
– 9 pull-ups
– 6 burpees over the rower
Tuesday 5/7
Fitness
E2M x 3-4 total sets
1: 400m row
2: 10 DB SA hang power clean & push press + 10 prisoner reverse lunges + 10 hanging knee raises
3: 30 single unders + 12 push-ups + 12 air squats
4: 10 box step-ups + 12 RKB swings
5: 400m run
6: rest
Performance
E2M x 3-4 total sets
1: 500/400m row
2: 10 DB SA hang power clean & push press (50/35) + 10 DB reverse lunges + 10 toes to bar
3: 30 double unders + 15/12 push-ups + 15 air squats
4: 10 box jump overs + 15 RKB swings (53/35)
5: 400m run
6: rest
Wednesday 5/8
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 KB Romanian deadlifts
– 8-12 SA DB incline presses (R)
Even sets:
– 8-12 tall kneeling banded lat pull-down
– 8-12 SA DB incline presses (L)
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 4 dips
– 5 lateral hops over DB or line
Performance
A) E2M x 8 sets
– 1 clean
*receive in full squat if able
B) EMOM x 10-20 sets:
– 3 touch and go squat cleans @ 65% of A
– 4 ring dips
– 5 lateral hops over the barbell
Thursday 5/9
Fitness
A) E2M x 8 sets
Odd:
– 8-12/side single arm DB strict press R
– 8-12 bent over BB rows w/ pause
Even:
– 8-12/side single arm DB strict press R
– 12-16 alternating KB lateral lunges
B) 5 rounds for time:
– 200m run
– 8 DB push press
– 24 single unders
– 4 up/downs
R60S
Performance
A) E2M x 8 sets
– 1 split jerk
B) 5 rounds for time:
– 200m run
– 5 shoulder to overhead (heavy but unbroken)
– 25 double unders
– 5 burpees to target
R60S
Friday 5/10
Fitness & Performance
A) E4M x 4 sets:
– 10 DB Romanian deadlifts @ 3011 tempo
– 10-15 DB floor press w/ pause
– 10/side SA bent over KB rows
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 10-20 banded tricep push-downs
– 10-20 sec high knee hold hang
– 10+ BB drag curls
OR
Conditioning Option
For time:
– 50/40 cal row
– 50 RKB swings (53/35)
– 50 abmat sit-ups
– 35/28 cal row
– 35 RKB swings
– 35 abmat sit-ups
– 20/16 cal row
– 20 RKB swings
– 20 abmat sit-ups
Saturday 5/11
Fitness
TBA
Performance
TBA
Sunday 5/12
10-12pm Open Gym