Monday 4/6
Fitness & Performance
A) E4M x 4 sets:
– 6 bench press @ 2-3 RIR
– 2-4 negative or 4-8 strict/weighted pull-ups
– 8/s shoulder external rotations
*Heavier than 3/27
Fitness
B) E5M x 3-5 sets:
– 500/400m row or 1000/800m bike
– 2 rounds of:
- 4 strict pull-ups
- 8 push-ups
- 12 air squats
*scale reps to 3-6-9 if needed
Performance
B) E5M x 3-5 sets:
– 500/400m row or 1000/800m bike
– 2 rounds of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
*scale reps to 4-8-12 if needed
Tuesday 4/7
Fitness & Performance
E3M x 3-4 times through…
Station 1:
– 250/200m row
– 6 DB hang squat clean to thruster (35/20s)
– 9 toes to bar or hanging knee raises
RX+ perform CTB if kipping
Station 2:
– 200m run
– 6 burpee + box jump overs (or box burpee step-ups)
– 12 ring rows
Station 3:
– 250/200m row
– 3 DB devil presses (or up/down DB devil presses)
– 9 medball sit-ups (20/14)
Station 4:
– 200m run
– 24 double (or single unders)
– 12 prisoner reverse lunges
Wednesday 4/8
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) EMOM x 10-20 sets:
– 4 alt. SA DB power cleans (2/s)
– 4 dips
– 4 lemon squeezes
Performance
A) E2M x 8 sets
– 1 hang power clean + 1 front squat + 1 hang squat clean
B) EMOM x 10-20 sets:
– 3 power cleans
– 4 ring dips
– 5 lemon squeezes
Thursday 4/9
Fitness
A) E3MOM x 6 sets:
– 4 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) 3 rounds for time:
– 400m run
– 24-16-8
- RKB swings
- Wallballs
Performance
A) E3MOM x 6 sets:
– 4 back squats @ 2+ RIR or 80+%
B) 3 rounds for time:
– 400m run
– 30-20-10
- RKB swings (53/35)
- Wallballs (20/14)
Friday 4/10
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) Strength Option
3-4 sets for quality:
– 10 BB good mornings
– 10 lean back wall assisted DB curls
– 10-15 OH banded tricep push-down (green or red)
– 1 lap KB suitcase carry (tough but rigid)
OR
Conditioning Option
20 min AMRAP:
– 250/200m row or ski or 500/400m bike
– 12 plate ground to overhead (45/35)
– 12 box step-ups (20/16”)
– 6 burpee pull-ups (sub 3 burpees + 6 ring rows)
Saturday 4/11
Fitness & Performance
TBA
Sunday 4/12
10-12pm Open Gym