Monday 5/24

Fitness

A) E2M x 8 sets:

– 3 BB push press

After odd sets…

– 8/side half kneeling band lat pull-down

After even sets…

– 16 alt. DB weighted step-ups

*Heavier than 5/14

B) For time:

– 600m run

+

6 rounds of:

– 6 double DB hang power cleans 

– 6 lunges (weighted or not)

– 6 push press

+

600m run

*Run 800m if able

Performance

A) E2M x 8 sets:

– 3 push press

*Heavier than 5/14

B) For time:

– 600m run

+

6 rounds of:

– 4 power cleans (96/65)

– 6 front rack reverse lunges

– 8 shoulder to overhead

+

600m run

*RX+ use 115/75

Tuesday 5/25

Fitness

A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

*Heavier than 5/17

B) E6M x 3 sets:

– 400m row

– 3x:

• 4 strict pull-ups
• 8 push-ups
• 12 air squats 

*Scale row to 350 or 300m if needed.

*Scale reps to 3-6-9 if needed

Performance

A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 62.5-67.5%

– 12 alt. KB gorilla row

*Heavier than 5/17

B) E6M x 3 sets:

– 500/400m row

– 3x:

• 5 pull-ups
• 10 push-ups
• 15 air squats 

*Scale reps to 4-8-12 if needed.

Wednesday 5/26

Fitness

E5M x 6 sets:

– 400m run

– 10 double KB deadlifts

– 10 hanging knee raise 

– 40 single unders

*Scale run to 300m if needed.

Performance

E5M x 6 sets:

– 400m run

– 8 deadlifts

– 10 toes to bar 

– 40 double unders

*Goal is to get a touch faster each set

*Pick a weight on deadlifts that is challenging but UB with perfect form.

*RX+ sub in 4 bar MUs for T2B

Thursday 5/27

Fitness

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo

– 10 top down alternating DB overhead press

– 5-10 leg assisted strict pull-ups on BB

*Squats heavier than 5/19.

B) E2M x 8-12 sets:
– 10/8 cal row

– 5 DB thrusters

Performance

E3M x 5 sets:
– 3-5 back squats w/ 32X1 tempo @ 65-70%

*Heavier than last week 5/19

B) E2M x 8-12 sets:
– 12/9 cal row

– 3 thrusters

*Pick a weight on thrusters that is challenging.

Friday 5/28

Fitness

A) E3M x 5 sets:

– 6-8/side posted single leg KB Romanian deadlifts

– 6-8/side half kneeling DB press

*Heavier than 5/20

Performance

A) E3M x 6 sets:

– 5 BB Romanian deadlifts w/ 3011 tempo @ 65-70%

– 5-7side half kneeling DB press

*Heavier than 5/20

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated goblet squats @ 3111 tempo

– 8-12 DB low incline bench press w/ pause

– 8-12 bent over BB rows

– 8-12 SA bent over band reverse fly

C) Conditioning Option

For distance:
– 1 min row/bike

– R1M

– 2 min row/bike 

– R1M

– 3 min row/bike

– R1M

– 4 min row/bike

– R1M

– 3 min row/bike

– R1M

– 2 min row/bike

– R1M

– 1 min row/bike

Saturday 5/29

Fitness

TBA

Performance

TBA

Sunday 5/30

10-12pm

pic

Monday 5/17

Fitness

A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

B) AMRAP in 5 minutes:

– 20 single unders or lateral line hops

– 10 air squats

R60S, and then…

AMRAP in 5 minutes:

– 5 DB NPU devil press

– 10 box step-ups

R60Ss, and then…

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 DB push presses

Performance

A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 60-65%

– 12 alt. KB gorilla row

B) AMRAP in 5 minutes:

– 20 double unders

– 10 air squats

R60S, and then…

AMRAP in 5 minutes:

– 5 DB devil press (50/35, 35/25 lbs)

– 10 box jumps w/ step down (24″/20″)

R60Ss, and then…

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 DB push presses

Tuesday 5/18

Fitness

E5M x 6 sets:

– 20/15 cal row

– 10 RKB swings

– 10 hanging knee raises 

– 5 burpees

*Scale row back to 15/12 if needed.

Performance

E5M x 6 sets:

– 20/15 cal row

– 15 RKB swings (53/35)

– 10 toes bar

– 5 burpees over the rower

Wednesday 5/19

Fitness

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo

– 10 top down alternating DB overhead press

– 5-10 leg assisted strict pull-ups on BB

*Squats heavier than 5/10.

B) 4 rounds for time:
– 400m run (scale with 300m)

– 10 DB thrusters

– 10 abmat sit-ups

R60S

Performance

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo @ 62.5-67.5%

*Heavier than last week

B) 4 rounds for time:
– 400m run 80-90%

– 15-12-9-6 UB thrusters (96/65)

R60S

*RX+: Thrusters start at 95/65 and add 10/5lbs each set.

Thursday 5/20

Fitness

A) E3M x 5 sets:

– 6-8/side posted single leg KB Romanian deadlifts

– 6-8/side half kneeling DB press

*Heavier than 5/11

B) E3M x 4-6 sets:

– 200m row (scale to 150m)

– 10 alt. DB snatch

– 10 push-ups (elevated if needed)

Performance

A) E3M x 4 sets:

– 6 BB Romanian deadlifts w/ 3011 tempo @ 62.5-67.5%

– 6/side half kneeling DB press

*Heavier than 5/11

B) E3M x 4-6 sets:

– 250/200m row

– 10 alt. DB snatch (50/35)

– 10-15 push-ups

RX+ sub 10-15 deficit push-ups or 5-10 HSPUs.

Friday 5/21

Fitness

A) E2M x 8 sets (4 each)

Station 1: 8-12 BB weighted hip thrusts + 8/side bent over rows

Station 2: 8-12 heel elevated goblet squats w/ pause + 8 double band 90/90s

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause clean + 1 clean

Sets 5-8: 1 clean

*Pause is 1-2 counts at knee.

*Receive in a squat if able.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alt. BB reverse lunges (off rack)

– 8-16 dips

– 8-16 supine medball hamstring curls

– 8-16 supinated ring rows

C) Conditioning Option

For distance:
– 4 min row/bike

– R3M

– 3 min row/bike 

– R2M

– 2 min row/bike

– R1M

– 1 min row/bike

– R30S

– 1 min row/bike

– R1M

– 2 min row/bike

– R2M

– 3 min row/bike

– R3M

– 4 min row/bike

*If you have it in you descend back to 20/16 cals

Saturday 5/22

Fitness

TBA

Performance

TBA

Sunday 5/23

10-12pm