Monday 4/4
Fitness
A) E3M x 5 sets
– 8 deadlifts
– 8-12 seated DB presses
– 8-12 DB lat pull-overs
*Heavier than 3/25
B) 5 rounds for time:
– 200m row
– 12 RKB swings
– 10 DB push press
– 8 DB reverse lunges
R60S
Performance
A) E3M x 5 sets
Deadlift
Set 1: 8 @ 50%
Set 2: 8 @ 55-60%
Sets 3-5: 8 @ 65%
*These are not TnG. Lower and reset every rep.
*Heavier than 3/25
B) 5 rounds for time:
– 250/200m row
– 12 RKB swings (53/35)
– 12 DB push press (35/25s)
– 12 DB reverse lunges
R60S
Tuesday 4/5
Fitness
A) E4M x 3 sets:
– 8-12 bench press
– 4-6 eccentric pull-ups
– 6-8/side banded twist @ 3010 tempo
B) 3 rounds for time:
– 400m run
– 3-2-1 sets of…
- 5 hanging knee raise
- 10/8 push-ups
- 15 air squats
*Scale run to 300m if needed.
Performance
A) E4M x 3 sets:
– 2 RIR bench press @ 60-65%
– 6-12 strict pull-ups (weighted if able)
– 6-8/side banded twist @ 3010 tempo
*You should fall somewhere between 10-15 reps on your first set of bench press
B) 3 rounds for time:
– 400m run
– 3-2-1 sets of…
- 8 toes to bar
- 12/9 push-ups
- 16 air squats
Wednesday 4/6
Fitness
E3M x 10 sets (5 each, alternating)
Station 1:
– 200m run (scale to top of hill)
– 10 wallballs (20/14)
– 20 single unders
Station 2:
– 250/200m row
– 8 dDB/KB hang power snatch
– 4-6 up/down + box step up
Performance
E3M x 10 sets (5 each, alternating)
Station 1:
– 200m run
– 12 wallballs (20/14)
– 30 double unders
Station 2:
– 250/200m row
– 8 dDB/KB hang power snatch (35/25s)
– 4-6 burpee + box jumps (20/16”)
Thursday 4/7
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8/side dDB/KB b-stance Romanian deadlifts
– 8-12 ring rows
Even sets:
– 8-12/side DB/KB half kneeling overhead press
– 8-12 alt. contralateral V-ups
B) E3MOM x 4-7 sets:
– 12/9 cal row
– 6 dDB hang clean + push press
– 4 burpees
Performance
A) E2M x 8 sets:
– 1 hang clean + 1 clean + 1 split jerk
*Start lighter and build to a heavy but sharp set.
B) E3MOM x 4-7 sets:
– 15/12 cal row
– 5 TnG power clean + jerk
– 5 burpees over the bar
Friday 4/8
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side DB/BB split squats
Even sets:
– 12-16 alternating KB gorilla rows
– 12-16 double banded OH tricep extensions
*Split squats can be from floor or rear foot elevated.
Performance
A) E2M x 8 sets:
– 1 front squats w/ 32X1 tempo @ 70-80% + 1 regular front squat
*Heavier than 3/31
B) Strength Option
3-4 sets for quality of:
– 8-12 heel elevated double KB front squats w/ pause
– 8-16 dips
– 8-12 medball hamstring curls
– 8-16 L-seated band rows
OR
Conditioning Option
5 rounds for time:
– 20/15 cal row
– 10-8-6-4-2 DB devil presses (35/25s)
Saturday 4/9
Fitness
E12M x 3-4 sets:
– 600m run
– 20 DB/KB reverse lunges
– 15 strict pull-ups in UB sets of 5
– 10 burpees
– 20/16 cal row
*Scale with 400m run, prisoner lunges, up/downs, and 16/12 cal row.
Performance
E12M x 3-4 sets:
– 600m run
– 30 DB/KB reverse lunges (35/25s)
– 15 burpee pull-ups
– 30/24 cal row
RX+ performs 15 burpee CTB pull-ups or 10/8 burpee muscle ups.
Sunday 4/10
10-12pm Open Gym