Monday 5/23
Fitness
A) E4M x 3 sets:
– 6-10 BB box squats
– 16 L-seated DB overhead piston press
– 16-20 alt. KB gorilla rows
B) 3 rounds for time
– 400m run
– 15-12-9 BB or DB thrusters
– 15-12-9 pull-ups
Performance
A) E4M x 3 sets – back squats
Set 1: 10 @ 50%
Set 2: 8 @ 60%
Set 3: 8 @ 65%
B) “Fran”
21-15-9 reps for time:
– thrusters (95/65)
– pull-ups
Tuesday 5/24
Fitness
E6M x 5-7 sets:
– 400m row
– 8 DB hang power cleans
– 10 hanging knee raises
– 8 box step ups
– 8-12 push-ups
Performance
E6M x 5-7 sets:
– 500/400m row
– 9 power cleans (115/75, 95/65)
– 12 toes to bar
– 9 box jump overs
– 15/12 push-ups
Wednesday 5/25
Fitness
A) E2M x 6 sets:
– 5-4-3-2-1-1 BB push press
After odd sets:
– 10-20 seated banded hamstring curls
After even sets:
– 10/side bent over DB/KB row
B) E90S x 10-15 sets:
– 4 DB push press
– 4 horizontal ring rows
– 4 KB goblet squats
– 4 lemon squeezes
Performance
A) E2M x 6 sets:
– 5-4-3-2-1-1 push jerks
*Heavier than 5/16
B) E90S x 10-15 sets:
– 3 push jerk @ 65-75% of A
– 4 horizontal ring rows
– 5 KB goblet squats (53/35)
– 6 lemon squeezes
RX+ perform 2 bMUs ring MUs for RRs.
Thursday 5/26
Fitness
A) E3M x 6 sets
– 10-8-6-4-2-1 deadlifts
After even sets:
– 8-12 DB floor press
After odd sets:
– 8-12 tall kneeling banded lat pull-downs
*Heavier than 5/17
B) 5 rounds for time:
– 200m run
– 8 double KB/DB deadlifts
– 20 single unders
– 4-8 strict pull-ups
R60S
Performance
A) E3M x 6 sets
Deadlift
Set 1: 5 @ 70%
Set 2: 3 @ 80%
Sets 3-6: 1-3 @ 80-92.5%
*Heavier than 5/17
B) 5 rounds for time:
– 200m run
– 10 double KB/DB deadlifts (53/35s)
– 20 double unders
– 5-10 strict pull-ups
R60S
Friday 5/27
Fitness & Performance
A) E4M x 4 sets:
– 8-16 DB bench press w/ pause
– 8-12/side SA half kneeling banded lat pull/downs
– 8/side DB external rotations
B) Strength Option
3-4 sets for quality:
– 8-12/side rear foot elevated split squats
– 8-12 bent over BB rows w/ pause
– 8-12 dips (banded/bodyweight/weighted)
– 8-12/side SA DB preacher curls (bench at hip crease)
OR
Conditioning Option
For time:
– 50 cal row
– 35 RKB swings
– 35 cal row
– 20 RKB swings
– 20 cal row
Saturday 5/28
Fitness
TBA
Performance
TBA
Sunday 5/29
Open Gym 10-12pm