Monday 3/30
Fitness
A) E2M x 8 sets
Odd sets:
– 8/s front foot elevated split squats
Even sets:
– 10/s SA DB bench press
– 10/s half kneeling banded row+reach (green)
B) E3M x 5-8 sets:
– 200m row
– 5 DB hang squat cleans
– 9-12 dips
Performance
A) E2M x 8 sets
– 1 hang power clean + 1 front squat + 1 hang squat clean
B) E3M x 5-8 sets:
– 250/200m row
– 5 hang squat cleans (115/75, 95/65, 75/55)
– 9-12 ring dips
RX+ use 135/95
Tuesday 3/31
Fitness
A) E3MOM x 6 sets:
– 6 back squats (sub 8 double KB front squat w/ pause)
After Odd – 8-12/s SA DB incline press
After Even – 20 alt KB gorilla row
B) 5 rounds for time:
– 200m run
– 12 wallballs
– 8 hanging knee raises
– 4 burpees
R60S
Performance
A) E3MOM x 6 sets:
– 4 back squats @ 2+ RIR or 80+%
B) 5 rounds for time:
– 200m run
– 16 wallballs (20/14)
– 8 toes to bar
– 8 burpees to target
R60S
Wednesday 4/1
Fitness & Performance
E3M x 3-4 times through…
Station 1:
– 250/200m row
– 8 DB thrusters (35/20s)
– 8 kipping or 6-8strict pull-ups
RX+ perform CTB if kipping
Station 2:
– 200m run
– 8 box jump overs (24/20”) or step-ups
– 8 lemon squeezes
Station 3:
– 250/200m row
– 4 DB devil cleans
– 8 DB reverse lunges
Station 4:
– 200m run
– 24 double or single unders
– 12 ring rows
RX+ perform reps of 10 instead of 8s and 5 for the set of 4.
Thursday 4/2
Fitness & Performance
A) E4M x 4 sets
– 16-20 seated alternating DB strict press
– 8/s KB front knee banded split squat (green)
– 10 tough ring rows
B) E60S x 10-20 sets:
– 6 DB hang power snatches (3/3 @ 50/35)
– 6/4 push-ups
– 6 air squats
RX+ perform with reps of 8
Friday 4/3
Fitness
A) E3M x 6 sets:
– 4 deadlifts
After even sets – 10-15 DB floor press
After odd sets – 10 banded straight arm lat pull-down
Performance
A) E3M x 6 sets:
– 4 deadlifts @ 75-80% or 2+ RIR
*Heavier than 3/25
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length hand over hand sled pull
– 8/s box step ups w/ no push off
– 10/s SA banded tricep push-down
– 8/s banded pallof press
OR
Conditioning Option
20 min AMRAP:
– 250/200m row or ski or 500/400m bike
– 12 RKB swings (53/35)
– 12 prisoner reverse lunges
– 6 up/downs
Saturday 4/4
Fitness & Performance
TBA
Sunday 4/5
10-12pm Open Gym