Monday 4/22
Fitness
A) E2.5M x 6 sets
– 8-6-4-6-4-2 deadlift wave
After odd sets – 6/side DB curl to press
After even sets – 12-18 L-seated leg lift-overs
*Second wave should be heavier than first
B) 3 rounds for time:
– 400m run
– 15-12-9 reps of…
- double KB/DB deadlifts
- hanging knee raises
Performance
A) E2.5M x 6 sets:
– 8-6-4-6-4-2 deadlift wave
*Second wave should be heavier than first
B) 3 rounds for time:
– 400m run
– 21-15-9 reps of…
- double KB/DB deadlifts (53/35)
- toes to bar
*RX+ complete with 70/44s
Tuesday 4/23
Fitness
A) E2M x 8 sets
Odd:
– 8-12/side single arm DB strict press R
– 8-12 bent over BB rows w/ pause
Even:
– 8-12/side single arm DB strict press R
– 12-16 alternating KB lateral lunges
B) EMOM x 10-20 sets:
– 3-5 DB push press
– 4 box step-ups
– 5 air squats
Performance
A) E2M x 8 sets
Sets 1-4: 2 pause split jerk
Sets 5-8: 1 split jerk
B) EMOM x 10-20 sets:
– 3 shoulder to overhead (135/95, 115/75, 95/65)
– 4 box jump overs (24/20”)
– 5 air squats
Rx+ use 155/105
Wednesday 2/24
Fitness
A) E3M x 6 sets:
Bench press wave
– 10-8-6-10-8-6 BB bench press wave
After odd – 3-5 pull-up negatives (scale w/ band)
After even – 10-20 banded face pulls
B) 20 min AMRAP:
– 12 RKB swings
– 10 push-ups
– 8 lemon squeezes
– 200m run
Performance
A) E3M x 6 sets:
Bench press wave
– 10-8-6-10-8-6 BB bench press wave
After odd – 5-10 strict ring pull-ups (weight if able)
After even – 10-20 banded face pulls
B) 20 min AMRAP:
– 15 RKB swings (53/35)
– 12/9 push-ups
– 9 lemon squeezes
– 200m run
Thursday 4/25
Fitness
E90S x 4-6 sets:
1: 15/12 cal row
2: 12 alt. DB hang snatches + 8 goblet hold/prisoner reverse lunges
3: 200m run
4: 12 ring rows +6-9 up/downs
5: rest
Performance
E90S x 4-6 sets:
1: 20/15 cal row
2: 12 alt. DB hang snatches + 12 goblet hold reverse lunges
3: 200m run
4: 12 ring rows + 9 burpees to target
5: rest
Friday 4/26
Fitness
A) E3M x 6 sets:
– 7-5-3-7-5-3 Back squat or box squat wave
After odd – 8-12 bent over reverse flys w/ pause
After even – 4-8 hanging knee raises w/ pause
Performance
A) Back squat wave
– 7-5-3-7-5-3
*Second wave heavier than first
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 8-12 DB bench press w/ pause
– 8-12/side half kneeling banded/cable lat pull-down
– 12-16 alternating L-seated up and overs
OR
Conditioning Option
10 rounds for time:
– 10 cal row
– 5 dips
– 10 walking lunges
– 5 toes to bar or hanging knee raises
Saturday 4/27
Fitness
TBA
Performance
TBA
Sunday 4/28
10-12pm Open Gym