Monday 3/23
Fitness
A) E3MOM x 5 sets:
– 6 back squats (sub 8 double KB front squat w/ pause)
– 8-12/s SA DB bench press
– 10 tall kneeling banded lat pull-downs
B) E2M x 8-12 sets
Odd: 12/9 cal row + 12 wallballs
Even: 12/9 cal row + 6-9 strict pull-ups
Performance
A) E3MOM x 5 sets:
– 6 back squats @ 3 RIR or 75%
B) E2M x 8-12 sets
Odd: 15/12 cal row + 15 wallballs (20/14)
Even: 15/12 cal row + 6-9 strict or 9 kipping pull-ups
Tuesday 3/24
Fitness
A) E2M x 8 sets
Odd sets:
– 8 BB strict press
– 10/s bent over DB row
Even sets:
– 16 KB walking lunges
B) E90S x 10-15 sets:
– 20 single unders
– 4 DB push press
– 4 hanging knee raises
– 2 burpees
Performance
A) E2M x 8 sets
Sets 1-4: 2 split jerks
Sets 5-8: 1 split jerk
*Jerks can come off rack or ground
B) E90S x 10-15 sets:
– 20 double unders
– 3 shoulder to overhead (from floor)
– 4 toes to bar
– 3 burpees over the barbell
*BB weight: 155/105, 135/95, 115/75, 95/65
Wednesday 3/25
Fitness
A) E3M x 5 sets:
– 5 deadlifts
– 10 tough dips
– 5/s SA ring row + reach
B) 5 rounds for time:
– 200m run or 500/400m bike
– 12 RKB swings (tough)
– 8-12 push-ups
– 12 prisoner reverse lunges
R60S
Performance
A) E3M x 5 sets:
– 5 deadlifts @ 70-75% or 2-3 RIR
*Heavier than 3/17
B) 5 rounds for time:
– 200m run or 500/400m bike
– 16 RKB swings (tough)
– 12/8 push-ups
– 16 prisoner reverse lunges
R60S
Thursday 3/26
Fitness & Performance
40 min AMRAP:
– 500/400m row
– 16 SA DB hang power snatch (50/35)
– 12 air squats
– 8-12 ring dips
– 400m run
– 16 box step ups
– 12 ring or inverted BB rows
– 40 double or single unders
*Pick a pace that you can move steadily at for 40 minutes
Friday 3/27
Fitness & Performance
A) E4M x 4 sets:
– 8 bench press @ 3 RIR
– 2-4 negative or 4-8 strict/weighted pull-ups
– 8/s shoulder external rotations
*Heavier than 3/20
B) Strength Option
3-4 sets for quality:
– 10-15 BB or DB skull crushers
– 10/s SA half kneeling banded lat pull-down
– 1 lap reverse sled drag
– 10 supine slide or medball hamstring curls
OR
Conditioning Option
10 rounds:
– 10 cal row
– 3 DB devil press (35/20s)
– 6 alternating DB or prisoner reverse lunges
Saturday 3/28
Fitness & Performance
TBA
Sunday 3/29
Open Gym 10-12pm