Monday 2/16

Fitness & Performance

A) E4M x 4 sets:

– 8/s SL/SA KB Romanian deadlift (split stance or rack assisted) 

– 8-12 dips (tough – bench/box, banded, weighted)

– 10/s bent over DB row

Fitness

B) E3M x 5-8 sets:

– 250/200m row or 500/400m bike

– 12 RKB swings (53/35)

– 9 or 12 push-ups

– 9 or 12 air squats

Performance

B) E3M x 5-8 sets:

– 250/200m row or 500/400m bike

– 15 RKB swings (53/35)

– 12/9 push-ups

– 12 air squats

RX+ complete with reps of 20-15-15

Tuesday 2/17

Fitness

A) E2MOM x 8 sets

Odd sets:

– 8-12/s half kneeling BB landmine presses

– 8-12 L-seated leg lift overs

Even sets:

– 10 tough ring rows

– 12 alternating goblet hold curtsey lunges

B) E90S x 10-20 sets:

– 20 single unders

– 3 DB hang squat cleans 

– 3-5 hanging knee raises

– 3 burpees

Performance

A) E2MOM x 8 sets

– hang clean

*Receive cleans in full squat if able. 

B) E90S x 10-20 sets:

– 20 double unders

– 3 TnG squat cleans (115/75, 95/65, 75/55)

– 3-5 toes to bar

– 3 burpees over the barbell

RX+ perform with 135/95

Wednesday 2/18

Fitness

E8M x 2-3 sets (4-6 each)

Station 1:

– 400m run

– 16 wallballs

– 8-12 strict pull-ups

– 16 SA DB hang power cleans (8/8)

– 8 burpees

Station 2:

– 500/400m row

– 16 box step-ups

– 12 lemon squeezes

– 16 SA DB push press (8/8)

– 8 burpees

Performance

E8M x 2-3 sets (4-6 each)

Station 1:

– 400m run

– 20 wallballs (20/14)

– 8-12 strict or 12-16 kipping pull-ups

– 20 SA DB hang power cleans (10/10 @ 50/35)

– 12 burpees

Station 2:

– 500/400m row

– 20 box step-ups

– 12 lemon squeezes

– 20 SA DB push press (10/10)

– 12 burpees

Thursday 2/19

Fitness

A) E2.5MOM x 8 sets:

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

After odd sets – 16-20 alt. top down DB bench press

After even sets – 10 ring face pulls

B) 5 rounds for time:

– 200m row or 400m bike

– 15-12-9-6-3 DB thrusters

– 45-36-27-18-9 single unders

Performance

A) E2.5MOM x 6 sets:

– 2-3 front squats @ 1-2 RIR or 85-90+%

B) 5 rounds for time:

– 250/200m row or 500/400m bike

– 15-12-9-6-3 thrusters (95/65, 75/55)

– 45-36-27-18-9 double unders

Friday 2/20

Fitness

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

After odd sets…

– 5/s SA ring row + reach

After even sets…

– 5/s box step-downs (no push-off, knee height)

Performance

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10-15 banded tricep push-downs

– 1 lap KB suitcase carry

– 10-15 wall isolated DB bicep curls

OR

Conditioning Option

10 sets:

– 60 sec row/ski/bike (or combo)

– 60 sec rest

Saturday 2/21

Fitness & Performance

TBA

Sunday 2/22

Open Gym 10-12pm

Monday 2/9

Fitness

A) E2MOM x 8 sets

Odd sets:

– 8-12/s half kneeling BB landmine presses

– 8-12 L-seated leg lift overs

Even sets:

– 10 tough ring rows

– 12 alternating goblet hold curtsey lunges

B) E3M x 5-8 sets:

– 200m row or 400m bike

– 5 DB hang squat cleans 

– 10/7 push-ups (elevate if needed)

– 5 hanging knee raises

Performance

A) E2MOM x 8 sets

Sets 1-4: 2 hang cleans

Sets 5-8: 1 hang clean

*Receive cleans in full squat if able. 

B) E3M x 5-8 sets:

– 250/200m row or 500/400m bike

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

– 10/7 push-ups

– 5 toes to bar

Tuesday 2/10

Fitness

E6M x 6-8 sets (3-4 sets each, alternating)

Station 1:

– 200m row

– 12 SA DB hang power cleans (6/s)

– 12 goblet or air squats

– 250/200m row

– 12 box dips

– 24 single unders

Station 2:

– 200m run

– 12 SA DB push press (6/s)

– 12 box step-ups

– 200m run

– 8 strict pull-ups

– 24 single unders

Performance

E6M x 6-8 sets (3-4 sets each, alternating)

Station 1:

– 250/200m row

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

– 12 goblet squats

– 250/200m row

– 12 ring dips

– 24 double unders

Station 2:

– 200m run

– 16 SA DB push press (8/s)

– 12 DB box step-ups

– 200m run

– 12 kipping or 8 strict pull-ups

– 24 double unders

Wednesday 2/11

Fitness

A) E3MOM x 6 sets:

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

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) E60S x 10-20 sets:

– 6 RKB swings

– 4 box step-ups

– 4 lemon squeezes

Performance

A) E3MOM x 6 sets:

– 4 front squats @ 2 RIR or 80-87.5%

B) E60S x 10-20 sets:

– 7 RKB swings (53/35)

– 3 box jump overs (24/20”)

– 5 lemon squeezes

RX+ complete with reps of 8-4-6

Thursday 2/12

Fitness

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets…

– 5/s SA ring row + reach

After even sets…

– 5/s box step-downs (no push-off, knee height)

B) 4 rounds for time:

– 400m run

– 15-12-9-6 DB push press

Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

B) 4 rounds for time:

– 400m run

– 15-12-9-6 shoulder to overhead (115/75, 95/65, 75/55)

RX+ use 135/95

Friday 2/13

Fitness & Performance

A) E4M x 4 sets:

– 8/s split squats (rear foot elevated or regular)

– 8-16 tough push-ups

– 8-12/s SA half kneeling banded lat pull-downs

*Push-ups can be elevated, hand release, deficit, weighted

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled drag

– 10-15 DB tricep rollback extensions

– 10/s SL rack assist KB Romanian deadlifts

– 8/s wide stance pallof press@ 4040 tempo

OR

Conditioning Option

20 sets:
– 30 sec @ 80-90% on row/bike/ski

– 30 sec rest (easy spin on bike)

Saturday 2/14

Fitness & Performance

TBA

Sunday 2/15

Open Gym 10-12pm