Monday 3/24
Fitness & Performance
A) E2.5M x 6 sets
Odd:
– 8-12 DB incline press w/ pause
– 10 BB bent over rows
Even:
– 6-8/side weighted (KB/DB) weighted box step-ups (knee height)
*Goal is to not push off of floor leg.
Fitness
B) 3 rounds for time:
– 600-400-200m run
– 20-16-12 SA DB hang power snatch
– 20-16-12 air squats
– 40-32-24 single unders
Performance
B) 3 rounds for time:
– 600-400-200m run
– 24-18-12 SA DB hang power snatch (50/35)
– 24-18-12 air squats
– 48-36-24 double unders
Tuesday 3/25
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) E2M x 8-12 sets
Odd: 12/9 cal row + 5 DB hang squat clean to thruster
Even: 12/9 cal row + 3 burpees + 7 ring rows
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
*Cleans can be done in either a power or squat version
B) E2M x 8-12 sets
Odd: 15/12 cal row + 5 DB hang squat clean to thruster (35/20s)
Even: 15/12 cal row + 5 burpee pull-ups
Rx+ use 50/35s and/or CTB pull-ups
Wednesday 3/26
Fitness
E6M x 5-8 sets
– 400m row
– 12 RKB swings
– 8-12 alternating KB goblet hold or prisoner reverse lunges
– 8-12 push-ups
– 8 lemon squeezes or abmat sit-ups
Performance
E6M x 5-8 sets
– 500/400m row
– 16 RKB swings (53/35)
– 12 alternating KB goblet hold reverse lunges
– 16/12 push-ups
– 8 lemon squeezes
Thursday 3/27
Fitness
A) E3M x 5 sets:
– 5 deadlifts (building)
– 5-10 dips (bench/ring/dip bar)
– 10 tall kneeling banded lat pull-downs
B) 5 rounds for time:
– 8 double KB deadlifts
– 4 hanging knee raises
– 8 box step-ups
– 4 thanging knee raises
– 200m run
R60S
Performance
A) E3M x 5 sets:
– 5 deadlifts @ 3 RIR
*Find a weight you can build on for the next few weeks
B) 5 rounds for time:
– 10 double KB deadlifts (53/35s or 44/26s)
– 5 toes to bar
– 5 box jump overs (24/20”
– 5 toes to bar
– 200m run
R60S
Friday 3/28
Fitness
A) E3M x 6 sets:
– 3 BB bench press
After odd sets…
– 3-5 negative pull-ups (2-4 sec descent)
After even sets…
– 10/side shoulder external rotations
*Sub BB bench with DBs at 53X1 tempo x 5 reps
Performance
A) E3M x 6 sets:
– 2-3 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
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length hand over hand sled pull
– 10 heel elevated goblet squats w/ pause
– 10/s single arm DB press
– 10 supine YWYs (thumbs up, forehead down)
OR
Conditioning Option
E10M x 3 sets:
– 500m row
– 400m run
– 1000m bike
*Complete in any order to make sure bikes are open
*Sub 500m ski
Scale to 400/300/800m or less if needed
Saturday 3/29
Fitness
TBA
Performance
TBA
Sunday 3/30
10-12 pm Open Gym