Fitness
E8M x 4-6 sets:
– 400m row
– 10-15 wallballs
– 10 dips
– 200m row
– 15 RKB swings
– 20 single unders
Performance
E8M x 4-6 sets:
– 500m row
– 20 wallballs (20/14)
– 10 ring dips
– 250m row
– 20 RKB swings (53/35)
– 30 double unders
Author: Ryan Savard
Programming: Apr. 7-13
Monday 4/7
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side DB bench press @ 3111 tempo
– 4-8 strict/weighted or 2-4 negative pull-ups
– 8-12 medball hamstring curls
*Negative pull-ups can be scaled to using a BB on rack with feet on floor.
Fitness
B) 5 rounds for time:
– 12 alt DB hang power snatch (50/35)
– 8 hanging knee raises
– 24 single unders
– 200m run
R60S
Performance
B) 5 rounds for time:
– 12 alt DB hang power snatch
– 8 toes to bar
– 32 double unders
– 200m run
R60S
Tuesday 4/8
Fitness
A) E3M x 5 sets:
– 5 BB front squats
– 10 tall kneeling DB overhead press
– 15/side single arm ring row w/ reach
B) E3M x 4-8 sets:
– 12/9 cal row
– 6 DB thrusters
– 4 burpees
Performance
A) E3M x 5 sets:
– 5 front squats @ 2 RIR
*Heavier than last week
B) E3M x 4-8 sets:
– 15/12 cal row
– 7 thrusters (95/65)
– 5 burpees over the barbell
RX+ use 115/75
Wednesday 4/9
Fitness
E8M x 4-6 sets:
– 400m row
– 10-15 wallballs
– 10 dips
– 200m row
– 15 RKB swings
– 20 single unders
Performance
E8M x 4-6 sets:
– 500m row
– 20 wallballs (20/14)
– 10 ring dips
– 250m row
– 20 RKB swings (53/35)
– 30 double unders
Thursday 4/10
Fitness & Performance
A) E2.5M x 6 sets
Odd:
– 8-12 DB incline press w/ pause
– 10 BB bent over rows
Even:
– 6-8/side weighted (KB/DB) weighted box step-ups (knee height)
*Goal is to not push off of floor leg.
Fitness
B) EMOM x 10-20 sets
– 6 alternating SA DB hang power clean + push press
– 4 strict pull-ups
– 4 air squats
Performance
B) EMOM x 10-20 sets
– 3 touch and go power clean + jerks (115/75, 95/65)
– 4 pull-ups
– 5 air squats
RX+ use 135/95
Friday 4/11
Fitness
A) E2M x 8 sets
Odd sets:
– 10/side half kneeling DB press
– 10 heel elevated KB goblet squats
Even sets:
– 5 DB batwing rows w/ 5 sec holds
Performance
A) E2M x 8 sets
Sets 1-3: 1 high hang snatch + 1 hang snatch + 1 low hang snatch
Sets 4-6: 1 hang snatch + 1 low hang snatch
Sets 7&8: 1 low hang snatch
*Can be power or full squat snatch.
*Hang is above knee, low hang is 2” below knee
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 5/side TGUP sit-ups
– 10/side rear foot elevated or regular split squat
– 1 lap tough farmers carry
– 10 reverse snow angels
OR
Conditioning Option
– 20 x 30/30s on bike/row/ski
Saturday 4/12
Fitness
TBA
Performance
TBA
Sunday 4/13
10-12 pm Open Gym
Fitness
A) E3M x 5 sets:
– 5 BB front squats
– 10 tall kneeling DB overhead press
– 15/side single arm ring row w/ reach
B) E3M x 4-8 sets:
– 12/9 cal row
– 6 DB thrusters
– 4 burpees
Performance
A) E3M x 5 sets:
– 5 front squats @ 2 RIR
*Heavier than last week
B) E3M x 4-8 sets:
– 15/12 cal row
– 7 thrusters (95/65)
– 5 burpees over the barbell
RX+ use 115/75
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side DB bench press @ 3111 tempo
– 4-8 strict/weighted or 2-4 negative pull-ups
– 8-12 medball hamstring curls
*Negative pull-ups can be scaled to using a BB on rack with feet on floor.
Fitness
B) 5 rounds for time:
– 12 alt DB hang power snatch (50/35)
– 8 hanging knee raises
– 24 single unders
– 200m run
R60S
Performance
B) 5 rounds for time:
– 12 alt DB hang power snatch
– 8 toes to bar
– 32 double unders
– 200m run
R60S
Fitness
A) E3M x 5 sets:
– 5 deadlifts (building)
– 5-10 dips (bench/ring/dip bar)
– 10 tall kneeling banded lat pull-downs
*Deadlifts should be a little heavier than last week.
Performance
A) E3M x 5 sets:
– 5 deadlifts @ 2-3 RIR
*Heavier than last week (3/27)
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 10/side SA DB bench press
– 10/side banded/cable half kneeling high rows
– 5/side banded twist w/ pallof press
OR
Conditioning Option
E5M x 3-5 sets:
– 400m run, 500m row, 1000m bike or 500m ski
– 20 RKB swings
– 10 box step-ups
Fitness
E8M x 3-5 sets:
– 400m run
– 10-15 push-ups
– 10 double KB deadlifts
– 200m run
– 10 lemon squeezes
– 20 single unders or lateral hops
*Sub 800 & 400m bike
Performance
E8M x 3-5 sets:
– 400m run
– 20/15 push-ups
– 15 double KB deadlifts
– 200m run
– 10 lemon squeezes
– 30 double unders
*Sub 1000 & 500m bike
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side staggered stance DB Romanian deadlifts
*Show control on descent
Even sets:
– 8-12 BB strict press (from floor)
– 16 alternating KB gorilla rows
B) E2M x 8-12 sets
Odd sets: 12/9 cal row + 10 alternating SA DB hang power clean + push press
Even sets: 12/9 cal row + 8 hanging knee raises
Performance
A) E2M x 8 sets
– 1 clean + 1 split jerk
*Cleans can be done in either a power or squat version
B) E2M x 8-12 sets
Odd sets: 15/12 cal row + 10 alternating SA DB hang power clean + push press
Even sets: 15/12 cal row + 5-10 toes to bar
A) E3M x 5 sets:
– 5 BB front squats
– 10 tall kneeling DB overhead press
– 15/side single arm ring row w/ reach
B) E2M x 8-12 sets:
– 9 wallballs
– 6-9 pull-ups
– 6 box step ups
– 3 up/down DB devil presses
Performance
A) E3M x 5 sets:
– 5 front squats @ 2-3 RIR
*Find a weight you can build on for the next few weeks
B) E2M x 8-12 sets:
– 12 wallballs (20/14)
– 6 strict pull-ups or 6-9 kipping
– 6 box jump overs (24/20”)
– 3 DB devil presses (35/20s)