Monday 4/20

Fitness & Performance

A) E4M x 4 sets

– 16-20 seated alternating DB strict press

– 8/s KB front knee banded split squat (green)

– 10 tough ring rows

Fitness

B) 15 min AMRAP:
– 6 alternating DB snatch

– 4 hanging knee raise

– 2 burpees (sub up/downs)

– 24 single unders

Performance

B) 15 min AMRAP:
– 6 alternating DB snatch (53/35)

– 4 toes to bar

– 2 burpees to target

– 24 double unders

Fitness & Performance

C) 3 sets:

– 5/s TGUP sit-ups (tough)

Tuesday 4/21

Fitness

A) E3M x 8 sets:

– 3 deadlifts 

After even sets – 10-15 DB floor press

After odd sets – 10 banded straight arm lat pull-down

B) E3M x 5-8 sets:

– 12/9 cal row

– 4 DB up/down 

– 8 DB or prisoner reverse lunges

Performance

A) E3M x 8 sets:

– 2-3 deadlifts @ 80-85+% or 1-2 RIR

*Heavier than 4/13

B) E3M x 5-8 sets:

– 15/12 cal row

– 4 DB devil cleans (35/20s)

– 8 DB reverse lunges

R60S

RX+ complete with 20/15 cal row

Wednesday 4/22

Fitness

E4M x 2-3 times through…

Station 1:

– 200m row

– 16 RKB swings 

– 12 KBor DB goblet squats

Station 2:

– 200m run

– 12, 16, or 20 push-ups (elevated if needed)

– 8-12 pull-ups

RX+ perform CTB pull=ups

Station 3:

– 200m row

– 24 single unders

– 16 medball reverse lunges

Station 4:

– 200m run

– 12 DB push press 

– 16 medball Russian twists

Performance

E4M x 2-3 times through…

Station 1:

– 250/200m row

– 20 RKB swings (53/35)

– 12 KB goblet squats

Station 2:

– 200m run

– 12, 16, or 20 push-ups

– 12 pull-ups (strict or kipping)

RX+ perform CTB pull=ups

Station 3:

– 250/200m row

– 24 double unders (or single unders)

– 20 medball reverse lunges (20/14)

Station 4:

– 200m run

– 12 DB push press (35/20s)

– 24 medball Russian twists

Thursday 4/23

Fitness & Performance

A) E3M x 6 sets:

– 4 bench press @ 2 RIR

After odd:

– 2-4 negative or 4-8 strict/weighted pull-ups

After even:

– 8/s shoulder external rotations 

*Heavier than 4/14

Fitness

B) EMOM x 10-20 sets:

– 5-7 wallballs

– 5 dips

– 3 lemon squeezes 

Performance

B) EMOM x 10-20 sets:

– 7 wallballs (20/14) 

– 5 ring dips

– 3 lemon squeezes

Friday 4/24

Fitness

A) E2MOM x 8 sets

Odd:

– 8 heel elevated double KB front squats

– 10 bent over BB rows

Even:

– 10/s half kneeling DB press

– 20 sec side plank / side

Performance

A) E2MOM x 8 sets

Sets 1-4: 2 clean + 1 pause jerk + 1 jerk

Sets 5-8: 2 clean + 1 jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 10 ring bicep curls

– 10 DB, BB or EZ bar skull crushers

– 10 slide hamstring curls

OR

Conditioning

2,000m row tester

Saturday 4/25

Fitness & Performance

TBA

Sunday 4/26

10-12pm Open Gym

Monday 4/13

Fitness

A) E3M x 8 sets:

– 3 deadlifts 

After even sets – 10-15 DB floor press

After odd sets – 10 banded straight arm lat pull-down

B) E5M x 3-5 sets:

– 400m row

– 15 RKB swings

– 10 box step-overs (w/ or w/o medball)

Performance

A) E3M x 8 sets:

– 3 deadlifts @ 75-80% or 2+ RIR

*Heavier than 4/3

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 10 KB box step-overs (20/16”)

Tuesday 4/14

Fitness & Performance

A) E4M x 4 sets:

– 6 bench press @ 2-3 RIR

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8/s shoulder external rotations 

*Heavier than 4/6

Fitness

B) 4 rounds for time:

– 400m run or 800m bike

– 9 dips

– 12 hanging knee raises

– 36 single unders

Performance

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 9 ring dips

– 12 toes to bar

– 36 double unders

Wednesday 4/15

Fitness

E4M x 2-3 times through…

Station 1:

– 200m row

– 12 SA DB hang power clean (6/6)

– 12 DB goblet squats

Station 2:

– 200m run

– 12 box step-overs

– 9 strict pull-ups

RX+ perform kipping CTB pull-ups

Station 3:

– 200m row

– 12 SA DB push press (6/6)

– 16 prisoner reverse lunges 

Station 4:

– 200m run

– 24 single unders

– 12 abmat sit-ups 

Performance

E4M x 2-3 times through…

Station 1:

– 250/200m row

– 16 SA DB hang power clean (8/8 @ 50/35)

– 12 DB goblet squats

Station 2:

– 200m run

– 12 box jump overs (24/20”)

– 9 strict or 12 kipping pull-ups

RX+ perform kipping CTB pull-ups

Station 3:

– 250/200m row

– 16 SA DB push press (8/8)

– 16 medball reverse lunges (20/14)

Station 4:

– 200m run

– 24 double unders (or single unders)

– 12 medball sit-ups 

Thursday 4/16

Fitness

A) E2M x 8 sets

Odd sets: 

– 8/s front foot elevated split squats

Even sets:

– 10/s SA DB bench press

– 10/s half kneeling banded row+reach (green)

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 6 DB hang squat clean thrusters

Even sets: 12/9 cal row + 3-6 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 2 hang squat cleans

Sets 5-8: 1 hang squat clean

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 6 hang squat clean thrusters (95/65, 75/55)

Even sets: 15/12 cal row + 6 burpees over the barbell

RX+ use 115/75

Friday 4/17

Fitness

A) E3MOM x 8 sets:

– 3 back squats (sub 8 double KB front squat w/ pause)

After Odd – 8-12/s SA DB incline press

After Even – 20 alt KB gorilla row

Performance

A) E3MOM x 8 sets:

– 2-3 back squats @ 1-2+ RIR or 85+%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 10/s SA banded tricep push down (small band)

– 5-10 strict hanging leg raises (bent or straight knee)

– 20 alternating DB curls

OR

Conditioning Option

E5M x 3-5 sets:

– 400m run or 1000/800m bike or 500/400m row or ski

– 15 or 20 unbroken wallballs

– 10 tough ring rows

– 10 lemon squeezes

Saturday 4/18

Fitness & Performance

TBA

Sunday 4/19

10-12pm Open Gym