Monday 5/11
Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB bench press @ 3111 tempo
– 16 KB/DB reverse lunges
– 4-8 strict/weighted or 2-4 negative pull-ups
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 5 RKB swings
– 5 push-ups
– 5 air squats
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 7 RKB swings (53/35)
– 7/5 push-ups
– 7 air squats
RX+ complete with 70/44 KB
Tuesday 5/12
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
B) E3M x 5-8 sets:
– 12/9 or 10/7 cal row
– 5 DB hang power clean + push press
– 4 hanging knee raises
– 3 burpees
– 2 hanging knee raises
Performance
A) E2MOM x 8 sets:
– 1 clean + 1 split jerk
B) E3M x 5-8 sets:
– 15/12 cal row
– 5 touch and go power clean + push jerk (tough)
– 4 toes to bar
– 3 burpees to target
– 2 toes to bar
Wednesday 5/13
Fitness
E6M x 6-8 sets
Station 1:
– 200m run or 400m bike
– 12 DB/KB thrusters (35/20s)
– 200m row
– 8-12 dips
– 30 single unders
Station 2:
– 250/200m row
– 8 DB up/down devil cleans
– 200m run or 400m bike
– 12 box step-ups
– 30 single unders
Performance
E6M x 6-8 sets
Station 1:
– 200m run or 500m bike
– 12 DB/KB thrusters (35/20s)
– 250/200m row
– 8-12 ring dips
– 30 double unders
Station 2:
– 250/200m row
– 8 DB devil cleans
– 200m run or 500m bike
– 12 box step-ups (20/16”)
– 30 double unders
Thursday 5/14
Fitness
A) E3M x 8 sets:
– 3 front squats @ 3111 tempo
After odd sets – 8-12 DB bench press
After even sets – 10 tall kneeling banded lat pull-down
*Can sub double KB front squats if needed
B) 3 rounds for time:
– 400m run or 1000/800m bike
– 20-15-10 wallballs
– 20-15-10 cal row
Performance
A) E3M x 8 sets:
– 3 front squats @ 3111 tempo
B) 3 rounds for time:
– 400m run or 1000/800m bike
– 30-20-10 wallballs (20/14)
– 30-20-10 cal row
Friday 5/15
Fitness
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
After odd sets – 10/s half kneeling banded high row
After even sets – 10 supine medball hamstring curls
*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-15/s SA banded tricep push-downs (red)
– 10 DB RDLs
– 10 tough ring rows
– 1 lap reverse sled drag (heavy)
OR
Conditioning Option
“Murph Prep”
3 rounds for time:
– 800m run, 1000m row or 2000m bike
– 3-2-1 rounds of…
- 5 pull-ups
- 10 push-ups
- 15 air squats
*Scale to 600m run, 750m row, or 1500m bike if needed
Saturday 5/16
Fitness & Performance
TBA
Sunday 5/17
10-12pm Open Gym