Monday 4/27
Fitness
A) E3M x 5 sets:
– 5 front squats @ 3111 tempo
– 8-12 DB bench press
– 10 tall kneeling banded lat pull-down
*Can sub double KB front squats if needed
B) E5M x 3-5 sets:
– 400m row or 800m bike
– 15 unbroken wallballs
– 10 strict pull-ups
Performance
A) E3M x 5 sets:
– 5 front squats @ 3111 tempo
B) E5M x 3-5 sets:
– 500m row or 1000m bike
– 20 unbroken wallballs (20/14)
– 10 strict or 10-15 kipping pull-ups
RX+ complete 25 wallballs
Tuesday 4/28
Fitness
A) E2.5M x 6 sets:
– 5 push press
After odd sets – 10/s half kneeling banded high row
After even sets –
*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.
B) E60S x 120 sets:
– 5 DB push press
– 4 hanging knee raise
– 3 burpees
Performance
A) E2.5M x 6 sets:
– 5 push press
B) E60S x 120 sets:
– 3 shoulder to overhead (155/105, 135/95, 115/75, 95/65)
– 4 toes to bar
– 3 burpees over the barbell
*BB comes from floor, should be tough but UB weight
*RX+ complete 1-3 bMUs in place of T2B
Wednesday 4/29
Fitness
E5M x 6-8 sets
Station 1:
– 200m run or 500m bike
– 10 DB hang squat clean
– 250/200m row
– 30 single unders
Station 2:
– 250/200m row
– 10 medball box step over (sub no weight)
– 200m run or 500m bike
– 10 dips
Performance
E5M x 6-8 sets
Station 1:
– 200m run or 500m bike
– 10 DB hang squat clean (35/20s)
– 250/200m row
– 30 double unders
Station 2:
– 250/200m row
– 10 sandbag box step over (20” w/ large/small)
– 200m run or 500m bike
– 10 ring dips
Thursday 4/30
Fitness & Performance
A) E4M x 4 sets:
– 8 Romanian deadlifts @ 2011 tempo
– 16-20 top down DB incline press
– 10 chest supported double KB row w/ pause
Fitness
B) 3 rounds for time:
– 400m run
– 3-2-1 rounds of:
- 12 RKB swings
- 10 push-ups
- 8 box step-ups
Performance
B) 3 rounds for time:
– 400m run
– 3-2-1 rounds of:
- 15 RKB swings (53/35)
- 12/9 push-ups
- 9 box jump overs (24/20”)
Friday 5/1
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 4/23
B) Strength Option
3-4 sets for quality:
– 10-15 banded tricep push-down
– 1 length seated hand over hand vertical sled pull
– 20 DB/KB walking lunges
– 10-15 wall supported DB curls
OR
Conditioning Option
4 rounds for time:
– 500/400m row/ski, 400m run, or 1000/800m bike
– 20 DB hang power snatch (10/s @ 50/35)
– 15 DB goblet squats
– 10 lemon squeezes
*Scale to 16-12-8 if needed
Saturday 5/2
Fitness & Performance
TBA
Sunday 5/3
10-12pm Open Gym