Monday 4/28
Fitness & Performance
A) E3M x 5 sets
– 5 strict press
– 5 DB batwing rows w/ 5 count pause
– 5/side banded half twists to pallof press (small band)
Fitness
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 10 DB hang power cleans
– 10 DB push press
Performance
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 10 hang power cleans (115/75)
– 10 shoulder to overhead
*Break into heats of 4-5 people with 10 sec delays.
Tuesday 4/29
Fitness
A) E2M x 8 sets
Odd sets:
– 10/side half kneeling DB press
– 10 heel elevated KB goblet squats
Even sets:
– 10/ BB bent over rows w/ pause
– 20 sec/side side plank
B) E2M x 8-12 sets
Odd: 12/9 cal row + 8-12 alternating DB hang power snatches
Even: 12/9 cal row + 8-12 wallballs
Performance
A) E2M x 8 sets
Sets 1-2: 1 hang snatch + 1 snatch
Sets 3-4: 1 snatch
*Can be power or full squat snatch.
B) E2M x 8-12 sets
Odd: 15/12 cal row + 12 alternating DB hang power snatches (50/35)
Even: 15/12 cal row + 12 wallballs (20/14)
Wednesday 4/30
Fitness
A) E3M x 6 sets:
– 3 deadlifts (building)
After odd sets…
– 10-15 DB floor press
After even sets…
– 10/side half kneeling single arm banded lat pull-down
*Deadlifts should be a little heavier than last week.
B) EMOM x 10-20 sets:
– 7 RKB swings
– 5 air squats
– 3 hanging knee raise
– 1 up/down
Performance
A) E3M x 6 sets:
– 3 deadlifts @ 2 RIR
*Heavier than last week (4/22)
B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)
– 5 air squats
– 3 toes to bar
– 1 burpee to target
RX+ use 70/44
Thursday 5/1
Fitness & Performance
Aerobic tester…
30 min AMRAP
– 500/400m row
– 12 plate ground to overhead (45/35)
– 16 walking lunges
– 12 push-ups
– 400m run
– 12 pull-ups
– 16 box step-ups (20/16”)
– 12 abmat sit-ups
– 40 double unders
Friday 5/2
Fitness & Performance
A) E3M x 5 sets:
– 5 bench press @ 31X1 tempo
– 10 tall kneeling banded lat pull-downs
– 10 bent over (w/ with 5 or 10lb plates)
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 20 KB gorilla rows
– 1 lap suitcase carry
– 10-20 narrow hand position push-up
OR
Conditioning Option
5-7 sets:
– 500m row, 1000m bike or 500m ski
R75S
*Shorter rest than last week, same paces
Saturday 5/3
Fitness
TBA
Performance
TBA
Sunday 5/4
10-12 pm Open Gym