Month: April 2025

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

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

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