Monday 2/16
Fitness & Performance
A) E4M x 4 sets:
– 8/s SL/SA KB Romanian deadlift (split stance or rack assisted)
– 8-12 dips (tough – bench/box, banded, weighted)
– 10/s bent over DB row
Fitness
B) E3M x 5-8 sets:
– 250/200m row or 500/400m bike
– 12 RKB swings (53/35)
– 9 or 12 push-ups
– 9 or 12 air squats
Performance
B) E3M x 5-8 sets:
– 250/200m row or 500/400m bike
– 15 RKB swings (53/35)
– 12/9 push-ups
– 12 air squats
RX+ complete with reps of 20-15-15
Tuesday 2/17
Fitness
A) E2MOM x 8 sets
Odd sets:
– 8-12/s half kneeling BB landmine presses
– 8-12 L-seated leg lift overs
Even sets:
– 10 tough ring rows
– 12 alternating goblet hold curtsey lunges
B) E90S x 10-20 sets:
– 20 single unders
– 3 DB hang squat cleans
– 3-5 hanging knee raises
– 3 burpees
Performance
A) E2MOM x 8 sets
– hang clean
*Receive cleans in full squat if able.
B) E90S x 10-20 sets:
– 20 double unders
– 3 TnG squat cleans (115/75, 95/65, 75/55)
– 3-5 toes to bar
– 3 burpees over the barbell
RX+ perform with 135/95
Wednesday 2/18
Fitness
E8M x 2-3 sets (4-6 each)
Station 1:
– 400m run
– 16 wallballs
– 8-12 strict pull-ups
– 16 SA DB hang power cleans (8/8)
– 8 burpees
Station 2:
– 500/400m row
– 16 box step-ups
– 12 lemon squeezes
– 16 SA DB push press (8/8)
– 8 burpees
Performance
E8M x 2-3 sets (4-6 each)
Station 1:
– 400m run
– 20 wallballs (20/14)
– 8-12 strict or 12-16 kipping pull-ups
– 20 SA DB hang power cleans (10/10 @ 50/35)
– 12 burpees
Station 2:
– 500/400m row
– 20 box step-ups
– 12 lemon squeezes
– 20 SA DB push press (10/10)
– 12 burpees
Thursday 2/19
Fitness
A) E2.5MOM x 8 sets:
– 3 front squats (sub 8 double KB front squat w/ pause)
After odd sets – 16-20 alt. top down DB bench press
After even sets – 10 ring face pulls
B) 5 rounds for time:
– 200m row or 400m bike
– 15-12-9-6-3 DB thrusters
– 45-36-27-18-9 single unders
Performance
A) E2.5MOM x 6 sets:
– 2-3 front squats @ 1-2 RIR or 85-90+%
B) 5 rounds for time:
– 250/200m row or 500/400m bike
– 15-12-9-6-3 thrusters (95/65, 75/55)
– 45-36-27-18-9 double unders
Friday 2/20
Fitness
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
After odd sets…
– 5/s SA ring row + reach
After even sets…
– 5/s box step-downs (no push-off, knee height)
Performance
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag or push
– 10-15 banded tricep push-downs
– 1 lap KB suitcase carry
– 10-15 wall isolated DB bicep curls
OR
Conditioning Option
10 sets:
– 60 sec row/ski/bike (or combo)
– 60 sec rest
Saturday 2/21
Fitness & Performance
TBA
Sunday 2/22
Open Gym 10-12pm