Monday 3/17
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side staggered stance DB Romanian deadlifts
*Show control on descent
Even sets:
– 8-12 BB strict press (from floor)
– 16 alternating KB gorilla rows
B) 15 min AMRAP:
– 2 SA DB power clean + push press (1/arm)
– 4 hanging knee raises
– 6 air squats
– 20 single unders
*Increase PC+PP by 2 reps each round
Performance
A) E2M x 8 sets
Sets 1-4: 1 clean + 1 push press + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk
B) 15 min AMRAP:
– 1 power clean + push jerk (135/95)
– 5 toes to bar
– 7 air squats
– 21 double unders
*Increase PC+PJ by 1 rep each round
*RX+ use 155/105
Tuesday 3/18
Fitness
E6M x 5-8 sets
– 400m run or 1000/800m bike
– 5 DB up/down devil press
– 10 prisoner everse lunges
– 5-10 strict pull-ups
– 10 lemon squeezes
– 5 burpees
Performance
E6M x 5-8 sets
– 400m run or 1000/800m bike
– 5 DB devil press (35/20s)
– 10 DB reverse lunges
– 5-10 strict or 10 kipping pull-ups
– 10 lemon squeezes
– 5 burpees to target
Wednesday 3/19
Fitness & Performance
A) E4M x 4 sets:
– 8/side front foot elevated split squats
– 8-12 seated DB press
– 8-12/side bent over KB/DB rows
*Tougher than 3/10
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 8, 10 or 12 wallballs
Even: 12/9 cal row + 8, 10 or 12 SA DB hang power snatches
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 12 wallballs (20/14)
Even: 15/12 cal row + 12 alt. SA DB hang power snatches (50/35)
Thursday 3/20
Fitness
A) E3M x 6 sets:
– 4 BB bench press
– 3 negative pull-up
*Sub BB bench with DBs at 53X1 tempo
B) 5 rounds for time:
– 15 RKB swings
– 10 push-ups
– 10 box step-ups
– 200m run
R60S
Performance
A) E3M x 6 sets:
– 3 bench press @ 1-2 RIR
After odd sets…
– 3-5 strict pull-ups (weighted if able)
After even sets…
– 10/side shoulder external rotations
*Should be around 80-85+% and heavier than last week
B) 5 rounds for time:
– 20 RKB swings (53/35)
– 15/12 push-ups
– 10 box jump overs (24/20”)
– 200m run
R60S
Friday 3/21
Fitness
A) E2.5M x 8 sets:
– 3 back squats (sub box squat)
After odd sets…
– 10/side half kneeling banded lat pull-down + side bend
After even sets…
– 10-15 DB floor press w/ pause
Performance
A) E2.5M x 8 sets:
– 2-3 back squats @ 1-2 RIR
*Should be around 80-85+%. Heavier than last week.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap sled drag or push (forward facing both ways)
– 10-20 band/cable tricep push-downs
– 5/side red banded supine hip flexion w/ 5 sec pause
– 10+ BB drag curls (until failure)
OR
Conditioning Option
E5M x 3-5 sets:
– 500/400m row/ski or 1000/800m bike
– 10 plate ground to overhead
– 10 box step-ups
– 10 plate Russian twists
Saturday 3/22
Fitness
TBA
Performance
TBA
Sunday 3/23
10-12pm Open Gym