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Monday 5/10
Fitness
A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo
– 10 top down alternating DB bench press
– 5-10 leg assisted strict pull-ups on BB
B) 3 rounds for time:
– 400m run
– 21-15-9 DB thrusters
– 15-12-9 up/downs
R60S
Performance
A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo @ 60-65%
B) 3 rounds for time:
– 400m run
– 21-15-9 DB thrusters (35/20s)
– 15-12-9 burpees
R60S
Tuesday 5/11
Fitness
A) E3M x 4 sets:
– 8/side posted single leg KB Romanian deadlifts
– 8/side half kneeling DB press
B) E90S x 10-15 sets:
– 15 single
– 12 RKB swings (53/35)
– 9/7 push-ups
– 6 strict pull-ups
Performance
A) E3M x 4 sets:
– 8 BB Romanian deadlifts w/ 3011 tempo @ 60-65%
– 8/side half kneeling DB press
B) E90S x 10-15 sets:
– 15 double unders
– 12 RKB swings (53/35)
– 9 push-ups
– 6 pull-ups
RX+ perform 24 double unders and use 70/44#
Wednesday 5/12
Fitness
E4M x 8 sets:
– 200m run
– 8 DB push press
– 200/150m row
– 8 hanging knee raises
Performance
E4M x 8 sets:
– 200m run
– 8 push jerks
– 200/150m row
– 8 toes to bar
*Pick a challenging weight on the bar you can keep UB and crisp.
Thursday 5/13
Fitness
A) E2M x 8 sets (4 each)
Station 1: 8-12 BB weighted hip extensions + 8/side bent over rows
Station 2: 8-12 alternating goblet hold lateral lunges + 8 double band contralateral pull-aparts
B) For time:
– 750/600m row
– 15 squat cleans (135/95, 115/75, 95/65)
– 15 ring dips
– 500/250m row
– 12 squat cleans
– 12 ring dips
– 250/200m row
– 9 squat cleans
– 9 ring dips
Performance
A) E2M x 8 sets
– 1 pause clean + 1 clean
*Pause is 1-2 counts at knee.
*Receive both in a squat if able.
B) For time:
– 750/600m row
– 15 squat cleans (135/95, 115/75, 95/65)
– 15 ring dips
– 500/250m row
– 12 squat cleans
– 12 ring dips
– 250/200m row
– 9 squat cleans
– 9 ring dips
Friday 5/14
Fitness
A) E2M x 5 sets:
– 4 push press
– 8 ring rows
– 16 mountain climbers
*Heavier than 5/5
Performance
A) E2M x 6 sets:
– 4 push press
*Heavier than 5/5
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-16 DB hex press w/ pause
– 8-16 BB bent over rows
– 8/side rear foot elevated split squats
– 8/side lean away banded delt raise w/ pause
C) Conditioning Option
For time:
– 20/16 cal row
– R1M
– 30/24 cal row
– R2M
– 40/32 cal row
– R3M
– 50/40 cal row
*If you have it in you descend back to 20/16 cals
Saturday 5/15
Fitness
TBA
Performance
TBA
Sunday 5/16
10-12pm Open Gym