Monday 3/7
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 16 alternating top-down DB incline presses
– 8-12 banded Spanish squats
Even sets:
– 16 alternating dKB gorilla rows
– 8-12 medball hamstring curls
B) EMOM x 10-20 sets:
– 3 double DB hang power snatch
– 4 toes to bar
– 5 push-ups (elevate if needed)
Performance
A) E2M x 8 sets…
Sets 1-2: 3 position snatch (high, hang, floor)
Sets 3-4: 2 position snath (hang, floor)
Sets 5-8: 1 snatch (floor)
B) EMOM x 10-20 sets:
– 1 snatch @ 60-70% of A set 8
– 3 toes to bar
– 5 push-ups
Tuesday 3/8
Fitness & Performance
A) E4M x 4 sets:
– 8-12 Romanian deadlifts @ 65+%
– 8-16 dips (weighted, BW, or scaled)
– 8-12/side bent over KB/DB rows
*heavier than 2/28
Fitness
B) 3 rounds for time:
– 800-600-400m row
– 32-24-16 KB/DB SA hang power clean
– 60-40-20 single unders
Performance
B) 3 rounds for time:
– 1000/800-750/600-500/400m row
– 32-24-16 KB/DB SA hang power clean
– 60-40-20 double unders
*HPC should be 8/8/8/8-6/6/6/6-4/4/4/4
Wednesday 3/9
Fitness
E5M x 6-8 sets (3-4 each, alternating)…
Station 1
– 400m row
– 8 DB hang squat cleans
– 6-10 push press
Station 2
– 400m run
– 6-10 strict pull-ups
– 8 up/downs
Performance
E5M x 6-8 sets (3-4 each, alternating)…
Station 1
– 500/400m row
– 8 hang squat cleans (115/75, 95/65, 75/55)
– 8-12 shoulder to overhead
Station 2
– 400m run
– 8-12 pull-ups
– 8 burpees over rower
RX+ complete 4-8 HSPUs in station 1 and 4 bMUs in station 2
Thursday 3/10
Fitness
A) E3M x 6 sets:
– 6-4-2-6-4-2 box squats
After even: 12-16/side alternating DB bench press
After odd: 8-12 tall kneeling banded lat pull-downs
*heavier than 3/2
B) 5 rounds for time:
– 200m run
– 12 wallballs
– 9 heavy RKB swings
– 6 lemon squeezes
R60S
Performance
A) E3M x 6 sets:
– 6-4-2-6-4-2 back squats
*heavier than 3/2
B) 5 rounds for time:
– 200m run
– 15 wallballs (20/14)
– 12 heavy RKB swings
– 9 lemon squeezes
R60S
RX+ complete with 20-15-10 rep scheme.
Friday 3/11
Fitness
A) E2M x 8 sets
Even sets:
– 8-12 strict BB press
– 8-12 single leg DB hip thrusts R
Odd sets:
– 8-12 bent over double KB/DB row
– 8-12 single leg DB hip thrusts L
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause split jerk + 1 split jerk
Sets 5-8: 1 split jerk
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 close grip bench press @ 55-65%*
– 8/side DB RFE or regular split squats*
– 6-10 strict ring or supinated pull-ups (weighted / strict / banded)
– 6/side half kneeling banded pallof press w/ 3 sec hold
*CGBP & SS heavier than last week
OR
Conditioning
5 rounds for time:
– 200m run (sub row/bike/ski)
– 1 rounds of “Cindy”
*Increase rounds of Cindy by 1 each round.
Saturday 3/12
CF Open Workout 22.3
Sunday 3/13
Open Gym 10-12pm