Monday 3/9
Fitness & Performance
A) E4M x 4 sets:
– 6-10 close grip bench press @ 60-65% 1RM BP
– 6-10 DB lat pull-overs
– 16-24 sandbag weighted hip extensions
Fitness
B) E3MOM x 4-6 sets:
– 250/200m row
– 12 RKB swings
– 9 wallballs
– 6 push-ups
Performance
B) E3MOM x 4-6 sets:
– 250/200m row
– 12 RKB swings (70/44)
– 12 wallballs (20/14)
– 12 push-ups
Tuesday 3/10
Fitness
A) E30S x 5 sets each
1: 6 DB box step ups R
2: 6 DB box step ups L
3: 6 bent over BB rows
4: 20 sec plank hold
B) E4M x 4-5 sets:
– 400m run (sub 300m)
– 6 DB hang power cleans
– 8 prisoner lunges
Performance
A) E30S x 20 sets
– 1 power clean @ 70-75%
*Work on timing and footwork for 20 perfect reps
*Should be 5-10lb heavier than last week.
B) E4M x 4-5 sets:
– 400m run
– 6 DB hang power cleans (35/25s)
– 8 DB front rack lunges
RX+ use 50/35s.
Wednesday 3/11
Fitness
A) E90S x 4 sets each
1: 8/side half kneeling landmine presses
2: 8-16 seated banded hamstring curls
B) 3 min AMRAP x 4 sets:
– 12/9 cal row
– 8 NPU burpee facing box step overs
– max shuttle run for distance remaining time
R3M
Performance
A) E90S x 8 sets:
– 1 pause push press + 3 push presses
*slightly heavier than last week
B) 3 min AMRAP x 4 sets:
– 18/14 cal row
– 9 burpee facing box jump overs (24/20”)
– max shuttle run for distance remaining time
R3M
Thursday 3/12
Fitness
6 min AMRAP @ 70-80% pace
– 750/600m row, then in remaining time:
- 6 box jumps + step down (24/20”)
- 6 toes to bar
R3M
6 min AMRAP @ 70-80% pace
– 600m run, then in remaining time:
- 6 DB snatch (50/35)
- 6 lemon squeezes
R3M
6 min AMRAP @ 70-80% pace
– 3 strict pull-ups
– 6 push-ups
– 9 air squats
R3M
6 min AMRAP @ 70-80% pace
– 600m run, then in remaining time:
- 6 DB push press (50/35)
- 6 sandbag squats (60/30)
R3M
6 min AMRAP @ 70-80% pace
– 750/600m row, then in remaining time:
- 6 burpees
- 30 double unders
Performance
6 min AMRAP @ 70-80% pace
– 750/600m row, then in remaining time:
- 6 box jumps + step down (24/20”)
- 6 toes to bar
R3M
6 min AMRAP @ 70-80% pace
– 600m run, then in remaining time:
- 6 DB snatch (50/35)
- 6 lemon squeezes
R3M
6 min AMRAP @ 70-80% pace
– 3 strict pull-ups
– 6 push-ups
– 9 air squats
R3M
6 min AMRAP @ 70-80% pace
– 600m run, then in remaining time:
- 6 DB push press (50/35)
- 6 sandbag squats (60/30)
R3M
6 min AMRAP @ 70-80% pace
– 750/600m row, then in remaining time:
- 6 burpees
- 30 double unders
Friday 3/13
Fitness & Performance
A) E4M x 4 sets:
– 6-10 Romanian deadlifts @ 60-65% 1RM DL (last day)
– 6-10/side bent over KB row
– 6-10 DB tricep rollback extensions
*RDLs should be slightly heavier than last week.
B) 3 sets for quality:
– AHAP sled drag down and back
– 1 lap/arm waiters walk
– 20 super elevated goblet squats @ 1010 tempo
– 20 alternating DB curls
Saturday 3/14
Fitness
TBA
Performance
TBA
Sunday 3/15
8AM Endurance
10-12pm Open Gym