Monday 5/20
Fitness & Performance
A) E4M x 4 sets:
– 10 DB Romanian deadlifts @ 3011 tempo
– 10-15 DB floor press w/ pause
– 10/side SA bent over KB rows
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
C) 3 rounds for quality:
– 5/side TGUP sit-ups (AHAP)
– 20 sec/side side plank
Tuesday 5/21
Fitness & Performance
A) E3M x 6 sets:
Bench press wave
– 8-6-4-6-4-2 BB bench press wave
After odd – 5-10 strict ring pull-ups (weight if able)
OR 3-5 pull-up negatives (scale w/ band)
After even – 10-20 banded face pulls
Fitness
B) E2M x 8-12 sets total (4-6 sets each)
Odd: 12/9 cal row + 9-12 push-ups
Even: 12/9 cal row + 10 alternating DB hang power snatch
Performance
B) E2M x 8-12 sets total (4-6 sets each)
Odd: 15/12 cal row + 10-15 push-ups
Even: 15/12 cal row + 10 alternating DB hang power snatch (50/35)
Wednesday 5/22
Fitness
A) E3M x 6 sets:
– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)
After odd – 8-12 bent over reverse flys w/ pause
After even – 4-8 hanging knee raises w/ pause
B) EMOM x 10-20 sets:
– 3 DB hang squat clean to thruster
– 3 hanging knee raises
– 1, 2, or 3 burpees
Performance
A) Front squat wave
– 8-6-4-6-4-2
*Build to a heavy double
B) EMOM x 10-20 sets:
– 3 hang squat clean to thruster (115/75, 95/65, 75/55)
– 3 toes to bar
– 3 burpees over the barbell
*RX+ sub 1 MU for T2B
Thursday 5/23
Fitness
E3M x 10-16 sets total (5-8 each)
Odd
– 200m row
– 8-12 wallballs
– 24 single unders
Even
– 200m run or 400m bike
– 4 up/down DB devil press
– 8 box step-ups (w/ or w/o DBs)
Performance
E3M x 10-16 sets total (5-8 each)
Odd
– 250/200m row
– 16 wallballs (20/14)
– 32 double unders
Even
– 200m run or 500/400m bike
– 4 DB devil press (35/20s)
– 8 box jump overs (24/20”)
Friday 5/24
Fitness & Performance
A) E4M x 4 sets:
– 6/side BB/DB step back reverse lunges
– 8-12 ring dips (add weight if able)
– 6 DB batwing rows w/ 4 sec pause
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled vertical pull
– 5.5.5 DB strict press clusters (R10S between, add weight if able)
– 20 hollow rocks
– 10 heel elevated goblet squats w/ pause (AHAP)
OR
Conditioning Option
E5M x 3-5 sets:
– 400m run
– 10 DB push press
– 10 tough ring rows
– 10 lemon squeezes
*RX+ sub 5-10 HSPUs for PP
Saturday 5/25
Fitness
TBA
Performance
TBA
Sunday 5/26
Open Gym 10-12pm
Monday 5/27
Murph
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition bodyweight movements as needed.
*Wear a 20/14 weight vest if you have one.
½ Murph
– 800m run
– 50 pull-ups
– 100 push-ups
– 150 air squats
– 800m run
*Partition bodyweight movements as needed.
¼ Murph
– 400m run
– 25 pull-ups
– 50 push-ups
– 75 air squats
– 400m run
*Partition bodyweight movements as needed.