Monday 3/7

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating top-down DB incline presses

– 8-12 banded Spanish squats

Even sets:

– 16 alternating dKB gorilla rows

– 8-12 medball hamstring curls

B) EMOM x 10-20 sets:

– 3 double DB hang power snatch

– 4 toes to bar 

– 5 push-ups (elevate if needed)

Performance

A) E2M x 8 sets…

Sets 1-2: 3 position snatch (high, hang, floor)

Sets 3-4: 2 position snath (hang, floor)

Sets 5-8: 1 snatch (floor)

B) EMOM x 10-20 sets:

– 1 snatch @ 60-70% of A set 8

– 3 toes to bar 

– 5 push-ups

Tuesday 3/8

Fitness & Performance

A) E4M x 4 sets:

– 8-12 Romanian deadlifts @ 65+%

– 8-16 dips (weighted, BW, or scaled)

– 8-12/side bent over KB/DB rows

*heavier than 2/28

Fitness 

B) 3 rounds for time:

– 800-600-400m row

– 32-24-16 KB/DB SA hang power clean

– 60-40-20 single unders

Performance

B) 3 rounds for time:

– 1000/800-750/600-500/400m row

– 32-24-16 KB/DB SA hang power clean

– 60-40-20 double unders

*HPC should be 8/8/8/8-6/6/6/6-4/4/4/4

Wednesday 3/9

Fitness 

E5M x 6-8 sets (3-4 each, alternating)…

Station 1

– 400m row

– 8 DB hang squat cleans

– 6-10 push press

Station 2

– 400m run

– 6-10 strict pull-ups

– 8 up/downs 

Performance

E5M x 6-8 sets (3-4 each, alternating)…

Station 1

– 500/400m row

– 8 hang squat cleans (115/75, 95/65, 75/55)

– 8-12 shoulder to overhead

Station 2

– 400m run

– 8-12 pull-ups

– 8 burpees over rower

RX+ complete 4-8 HSPUs in station 1 and 4 bMUs in station 2

Thursday 3/10

Fitness

A) E3M x 6 sets:

– 6-4-2-6-4-2 box squats

After even: 12-16/side alternating DB bench press

After odd: 8-12 tall kneeling banded lat pull-downs

*heavier than 3/2

B) 5 rounds for time:

– 200m run

– 12 wallballs

– 9 heavy RKB swings

– 6 lemon squeezes

R60S

Performance

A) E3M x 6 sets:

– 6-4-2-6-4-2 back squats

*heavier than 3/2

B) 5 rounds for time:

– 200m run

– 15 wallballs (20/14)

– 12 heavy RKB swings

– 9 lemon squeezes

R60S

RX+ complete with 20-15-10 rep scheme.

Friday 3/11

Fitness 

A) E2M x 8 sets

Even sets:

– 8-12 strict BB press

– 8-12 single leg DB hip thrusts R

Odd sets:

– 8-12 bent over double KB/DB row

– 8-12 single leg DB hip thrusts L

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause split jerk + 1 split jerk

Sets 5-8: 1 split jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 close grip bench press @ 55-65%*

– 8/side DB RFE or regular split squats*

– 6-10 strict ring or supinated pull-ups (weighted / strict / banded)

– 6/side half kneeling banded pallof press w/ 3 sec hold

*CGBP & SS heavier than last week

OR

Conditioning 

5 rounds for time:

– 200m run (sub row/bike/ski)

– 1 rounds of “Cindy”

*Increase rounds of Cindy by 1 each round.

Saturday 3/12

CF Open Workout 22.3

Sunday 3/13

Open Gym 10-12pm

Monday 2/28

Fitness & Performance

A) E4M x 4 sets:

– 8-12 Romanian deadlifts @ 65%

– 12-16 DB incline press w/ pause

– 8-12/side bent over KB/DB rows

Fitness

B) 3 rounds for time:

– 600-400-200m run 

– 30-20-10

• RKB swings
• single unders

*Scale run to 400-300-200 if needed

Performance

B) 3 rounds for time:

– 600-400-200m run

– 40-30-20 

• RKB swings (53/35)
• Double unders

Tuesday 3/1

Fitness

E6M x 6 sets (3 each, alternating)…

Station 1

– 400m row

– 8 dDB hang power cleans

– 10 goblet hold reverse lunges

– 12 push-ups (elevated if needed)

Station 2

– 400m run

– 8 shoulder to overhead

– 8 hanging knee raise / kip to knee tuck

– 8 up/downs

Performance

E6M x 6 sets (3 each, alternating)…

Station 1

– 500/400m row

– 8 power cleans (115/75, 95/65, 75/55)

– 12 goblet hold reverse lunges (53/35)

– 16/12 push-ups

Station 2

– 400m run

– 8 power cleans

– 8 toes to bar

– 8 burpees over the barbell

Wednesday 3/2

Fitness

A) E3M x 6 sets:

– 7-5-3-7-5-3 box squats

After even: 8-12/side DB overhead press

After odd: 8-12 L-seated band rows

*heavier than 2/21

B) EMOM x 10-20 sets:

– 4-6 alt DB snatch

– 3 strict pull-ups

– 4-6 wallballs

Performance

A) E3M x 6 sets:

– 7-5-3-7-5-3 back squats

*heavier than 2/21

B) EMOM x 10-20 sets:

– 4-6 alt DB snatch (50/35)

– 4 pull-ups

– 4-6 wallballs (20/14)

RX+ complete with CTB pull-ups.

Thursday 3/3

Fitness

A) E2M x 8 sets:

– 5-4-3-2-1-1-1-1 push press

After odd sets: 12-16 DB walking lunges

After even sets: 8-12 /side plank powell raise

B) E3M x 4-7 sets:

E3M x 4-7 sets:

– 12/9 cal row

– 6 box step overs (weighted if able)

– 9 DB push press

Performance

A) E2M x 8 sets:

– 5-4-3-2-1-1-1-1 push press

B) E3M x 4-7 sets:

– 15/12 cal row

– 6 box jump overs (24/20”)

– 9 DB push press (35/25s)

RX+ use 50/35s.

Friday 3/4

Fitness

A) E3M x 5 sets:

– 5 dKB front squats@ 32X1 tempo

– 10 alt. DB renegade rows

– 5/side banded split stance pallof presses w/ 5 sec pause

Performance

A) E3M x 5 sets:

– 5 front squats w/ 32X1 tempo @ 50-60%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 close grip bench press @ 50-60%

– 8/side DB RFE or regular split squats*

– 6-10 strict pull-ups (weighted / strict / banded)

– 8-12 hollow hold medball twists

OR 

Conditioning Option

10 rounds for time:

– 12/9 cal row

– 8 push-ups

– 4 dDB hang squat cleans 

Saturday 3/5

Fitness

Open Workout 22.2

Performance

Open Workout 22.2

Sunday 3/6

Open Gym Canceled