Monday 3/31
A) E3M x 5 sets:
– 5 BB front squats
– 10 tall kneeling DB overhead press
– 15/side single arm ring row w/ reach
B) E2M x 8-12 sets:
– 9 wallballs
– 6-9 pull-ups
– 6 box step ups
– 3 up/down DB devil presses
Performance
A) E3M x 5 sets:
– 5 front squats @ 2-3 RIR
*Find a weight you can build on for the next few weeks
B) E2M x 8-12 sets:
– 12 wallballs (20/14)
– 6 strict pull-ups or 6-9 kipping
– 6 box jump overs (24/20”)
– 3 DB devil presses (35/20s)
Tuesday 4/1
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) 5 rounds for time:
– 10 plate ground to overhead
– 5 dips
– 10 walking lunges (w/ or w/o plate)
– 5 dips
– 200m run
R60S
Performance
B) 5 rounds for time:
– 10 plate ground to overhead (45/25)
– 5 ring dips
– 10 walking OH plate lunges
– 5 ring dips
– 200m run
R60S
Wednesday 4/2
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 sets: 12/9 cal row + 10 alternating SA DB hang power clean + push press
Even sets: 12/9 cal row + 8 hanging knee raises
Performance
A) E2M x 8 sets
– 1 clean + 1 split jerk
*Cleans can be done in either a power or squat version
B) E2M x 8-12 sets
Odd sets: 15/12 cal row + 10 alternating SA DB hang power clean + push press
Even sets: 15/12 cal row + 5-10 toes to bar
Thursday 4/3
Fitness
E8M x 3-5 sets:
– 400m run
– 10-15 push-ups
– 10 double KB deadlifts
– 200m run
– 10 lemon squeezes
– 20 single unders or lateral hops
*Sub 800 & 400m bike
Performance
E8M x 3-5 sets:
– 400m run
– 20/15 push-ups
– 15 double KB deadlifts
– 200m run
– 10 lemon squeezes
– 30 double unders
*Sub 1000 & 500m bike
Friday 4/4
Fitness
A) E3M x 5 sets:
– 5 deadlifts (building)
– 5-10 dips (bench/ring/dip bar)
– 10 tall kneeling banded lat pull-downs
*Deadlifts should be a little heavier than last week.
Performance
A) E3M x 5 sets:
– 5 deadlifts @ 2-3 RIR
*Heavier than last week (3/27)
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 10/side SA DB bench press
– 10/side banded/cable half kneeling high rows
– 5/side banded twist w/ pallof press
OR
Conditioning Option
E5M x 3-5 sets:
– 400m run, 500m row, 1000m bike or 500m ski
– 20 RKB swings
– 10 box step-ups
Saturday 4/5
Fitness
TBA
Performance
TBA
Sunday 4/6
10-12 pm Open Gym