Monday 4/20
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
Fitness
B) 15 min AMRAP:
– 6 alternating DB snatch
– 4 hanging knee raise
– 2 burpees (sub up/downs)
– 24 single unders
Performance
B) 15 min AMRAP:
– 6 alternating DB snatch (53/35)
– 4 toes to bar
– 2 burpees to target
– 24 double unders
Fitness & Performance
C) 3 sets:
– 5/s TGUP sit-ups (tough)
Tuesday 4/21
Fitness
A) E3M x 8 sets:
– 3 deadlifts
After even sets – 10-15 DB floor press
After odd sets – 10 banded straight arm lat pull-down
B) E3M x 5-8 sets:
– 12/9 cal row
– 4 DB up/down
– 8 DB or prisoner reverse lunges
Performance
A) E3M x 8 sets:
– 2-3 deadlifts @ 80-85+% or 1-2 RIR
*Heavier than 4/13
B) E3M x 5-8 sets:
– 15/12 cal row
– 4 DB devil cleans (35/20s)
– 8 DB reverse lunges
R60S
RX+ complete with 20/15 cal row
Wednesday 4/22
Fitness
E4M x 2-3 times through…
Station 1:
– 200m row
– 16 RKB swings
– 12 KBor DB goblet squats
Station 2:
– 200m run
– 12, 16, or 20 push-ups (elevated if needed)
– 8-12 pull-ups
RX+ perform CTB pull=ups
Station 3:
– 200m row
– 24 single unders
– 16 medball reverse lunges
Station 4:
– 200m run
– 12 DB push press
– 16 medball Russian twists
Performance
E4M x 2-3 times through…
Station 1:
– 250/200m row
– 20 RKB swings (53/35)
– 12 KB goblet squats
Station 2:
– 200m run
– 12, 16, or 20 push-ups
– 12 pull-ups (strict or kipping)
RX+ perform CTB pull=ups
Station 3:
– 250/200m row
– 24 double unders (or single unders)
– 20 medball reverse lunges (20/14)
Station 4:
– 200m run
– 12 DB push press (35/20s)
– 24 medball Russian twists
Thursday 4/23
Fitness & Performance
A) E3M x 6 sets:
– 4 bench press @ 2 RIR
After odd:
– 2-4 negative or 4-8 strict/weighted pull-ups
After even:
– 8/s shoulder external rotations
*Heavier than 4/14
Fitness
B) EMOM x 10-20 sets:
– 5-7 wallballs
– 5 dips
– 3 lemon squeezes
Performance
B) EMOM x 10-20 sets:
– 7 wallballs (20/14)
– 5 ring dips
– 3 lemon squeezes
Friday 4/24
Fitness
A) E2MOM x 8 sets
Odd:
– 8 heel elevated double KB front squats
– 10 bent over BB rows
Even:
– 10/s half kneeling DB press
– 20 sec side plank / side
Performance
A) E2MOM x 8 sets
Sets 1-4: 2 clean + 1 pause jerk + 1 jerk
Sets 5-8: 2 clean + 1 jerk
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 10 ring bicep curls
– 10 DB, BB or EZ bar skull crushers
– 10 slide hamstring curls
OR
Conditioning
2,000m row tester
Saturday 4/25
Fitness & Performance
TBA
Sunday 4/26
10-12pm Open Gym