Monday 3/6
Fitness & Performance
A) E3.5M x 4 sets:
– 8-12 DB incline bench press w/ pause
– 8-12 bent over BB rows
– 8/side half kneeling high to low banded wood chops
*Heavier than 2/24
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 6 strict pull-ups
– 6-9 push-ups
– 12 RKB swings
Scale push-ups by elevating hands
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 6 pull-ups
– 9 push-ups
– 12 RKB swings (53/35)
RX+ complete with 30 DUs, 6 CTB pull-ups, 6 HSPUs, 12 RKB swings @ 70/44
Tuesday 3/7
Fitness
A) E2M x 6 sets
Odd sets:
– 8-12/side standing DB OH press
Even sets:
– 8-12 supinated inverted BB rows
– 8-12 banded Spanish squats
B) E2M x 8-12 sets
– 12/9 cal row (scale w/ 10/7)
– 6 DB push press
– 9 air squats
Performance
A) E2M x 6 sets:
– 3 touch and go push jerks
*BB starts from the floor
*Build to a heavy triple
B) E2M x 8-12 sets
– 12/9 cal row
– 6 shoulder to overhead (115/75, 95/65)
– 9 air squats
RX+: 15/12 cal row
Wednesday 3/8
Fitness
Complete in order or 1-2-3-2-1…
1) 6 min AMRAP:
– 600m run then in remaining time…
- 3 hanging knee raise
- 6 DB hang power clean + push press (3/side)
R3M
2) 6 min AMRAP:
– 750/600m row then in remaining time…
- 6 box step-ups
- 6 box dips
R3M
3) 6 min AMRAP:
– 12 walking lunges
– 9 abmat sit-ups
– 6 up/downs
R3M
Performance
Complete in order or 1-2-3-2-1…
1) 6 min AMRAP:
– 600m run then in remaining time…
- 3 toes to bar
- 6 DB hang power clean + push press (3/side @ 50/35)
R3M
2) 6 min AMRAP:
– 750/600m row then in remaining time…
- 3 box jump overs (24/20”)
- 6 ring dips
R3M
3) 6 min AMRAP:
– 12 walking lunges
– 9 abmat sit-ups
– 6 up/downs
R3M
Thursday 3/9
Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB Romanian deadlifts@ 3011 tempo
– 8-12/side half kneeling landmine presses
– 10-20 sec ring row hold
*Heavier than 2/28
Fitness
B) 5 rounds for time:
– 200m run
– 4 up/down DB devil cleans
– 6 DB thrusters
– 8 lemon squeezes
R60S
Performance
B) 5 rounds for time:
– 200m run
– 5 DB devil cleans (35/25s)
– 7 DB thrusters
– 9 lemon squeezes
R60S
Friday 3/10
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12 heel elevated KB front (2) or goblet (1) squat
*Slow on way down, pause at bottom
Even:
– 8-12/side SA DB bench press
– 4-8 strict wide grip pull-ups (weighted, BW or scaled)
*Heavier than 3/1
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause power clean + 1 power clean
Sets 5-8: 1 power clean
*Pause is at knee for 2 counts
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drags
– 8-12 DB skull crushers
– 8/side rear foot elevated split squats (weighted, BW or non elevated)
– max effort BB curls @ 1010 tempo (10-20 rep range)
OR
Conditioning Option
Saturday 3/11
Fitness
TBA – Bring A Friend
Performance
TBA – Bring A Friend
Sunday 3/12
Open Gym 10-12pm