Monday 5/15
Fitness
A) E3M x 6 sets:
– 5 deadlifts
After Odd sets: 12-16 DB floor press
After Even sets: 8-12 straight arm banded lat pull-downs
B) For time:
– 600-400-200m run
– 15-12-9 double KB deadlifts
– 15-12-9 hanging knee raise
Performance
A) E3M x 6 sets:
– 5 deadlifts @ 65-75%
B) For time:
– 600-400-200m run
– 21-15-9 double KB deadlifts (53/35)
– 15-12-9 toes to bar
Tuesday 5/16
Fitness
A) E3M x 6 sets:
– 5 front squats (BB or dKB)
After Odd sets: 16 alt. tall kneeling DB piston presses
After Even sets: 8-12 tough ring rows
B) EMOM x 10-20 sets:
– 3 DB thrusters
– 3 strict pull-ups
– 3 up/downs
*Beef it up with 5-4-3 rep scheme
Performance
A) E3M x 6 sets:
– 5 front squats @ 70-80%
B) EMOM x 10-20 sets:
– 3 thrusters (115/75, 95/65)
– 3 pull-ups
– 3 burpees over the barbell
RX+ perform 5-4(CTB)-3 rep scheme
Wednesday 5/17
Fitness
E6M x 5-8 sets:
– 250/200m row
– 8 up/down DB devil press
– 24 single unders
– 8 box step-ups
– 12 wallballs
Performance
E6M x 5-8 sets:
– 250/200m row
– 8 DB devil press (35/25s)
– 32 double unders
– 8 box jump overs
– 16 wallballs (20/14)
*Change up the order every set.
Thursday 5/18
Fitness
A) E4M x 4 sets:
– 6-10 bench press w/ 32X1 tempo
– 4 supinated pull-up negatives (2-3 sec descent)
– 8-12 ring face pulls
*heavier on BP than last week
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 65% w/ 32X1 tempo
– 4-8 strict ring or supinated pull-ups (weighted if able)
– 8-12 ring face pulls
Fitness & Performance
B) Murph Prep
For time:
– 400m run
– 3 rounds…
- 12 RKB swings (53/35)
- 12 push-ups
- 12 air squats
– 400m run
– 3 rounds…
- 10 RKB swings
- 10 push-ups
- 10 air squats
-400m run
– 3 rounds…
- 8 RKB swings
- 8 push-ups
- 8 air squats
Friday 5/19
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8/side rear foot elevated split squats
*Scale with regular split squats
Even:
– 8-12 banded tricep push-downs
– 8-12 bent over BB rows
*heavier than last week
Performance
A) E2M x 8 sets
– 1 squat clean
*Build to a heavy single rep
*Last day for this build
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16-20 front rack (BB or KB) reverse lunges
– 12-16 DB incline presses
– 12-16 alt hanging crossbody leg/knee raises
– 8-12/side SA bent over DB/KB rows
OR
Conditioning Option
15-20 sets:
– 30 sec (row, bike, ski)
– 30 sec rest (easy spin on bike
*Goal is to keep same output throughout all work periods.
Saturday 5/20
Fitness
TBA
Performance
TBA
Sunday 5/21
10-12pm Open Gym