Monday 3/31

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)

Tuesday 4/1

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) 5 rounds for time:
– 10 plate ground to overhead

– 5 dips

– 10 walking lunges (w/ or w/o plate)

– 5 dips

– 200m run

R60S

Performance

B) 5 rounds for time:
– 10 plate ground to overhead (45/25)

– 5 ring dips

– 10 walking OH plate lunges

– 5 ring dips

– 200m run

R60S

Wednesday 4/2

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

Thursday 4/3

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

Friday 4/4

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

Saturday 4/5

Fitness

TBA

Performance

TBA

Sunday 4/6

10-12 pm Open Gym

Monday 3/24

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) 3 rounds for time:

– 600-400-200m run

– 20-16-12 SA DB hang power snatch

– 20-16-12 air squats

– 40-32-24 single unders

Performance

B) 3 rounds for time:

– 600-400-200m run

– 24-18-12 SA DB hang power snatch (50/35)

– 24-18-12 air squats

– 48-36-24 double unders

Tuesday 3/25

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: 12/9 cal row + 5 DB hang squat clean to thruster 

Even: 12/9 cal row + 3 burpees + 7 ring rows

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean + 1 push press + 1 split jerk

Sets 5-8: 1 clean + 1 split jerk

*Cleans can be done in either a power or squat version

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 DB hang squat clean to thruster (35/20s)

Even: 15/12 cal row + 5 burpee pull-ups

Rx+ use 50/35s and/or CTB pull-ups

Wednesday 3/26

Fitness

E6M x 5-8 sets

– 400m row

– 12 RKB swings

– 8-12 alternating KB goblet hold or prisoner reverse lunges

– 8-12 push-ups

– 8 lemon squeezes or abmat sit-ups

Performance

E6M x 5-8 sets

– 500/400m row

– 16 RKB swings (53/35)

– 12 alternating KB goblet hold reverse lunges

– 16/12 push-ups

– 8 lemon squeezes

Thursday 3/27

Fitness

A) E3M x 5 sets:

– 5 deadlifts (building) 

– 5-10 dips (bench/ring/dip bar)

– 10 tall kneeling banded lat pull-downs

B) 5 rounds for time:
– 8 double KB deadlifts

– 4 hanging knee raises

– 8 box step-ups

– 4 thanging knee raises

– 200m run

R60S

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 3 RIR

*Find a weight you can build on for the next few weeks

B) 5 rounds for time:
– 10 double KB deadlifts (53/35s or 44/26s)

– 5 toes to bar

– 5 box jump overs (24/20”

– 5 toes to bar

– 200m run

R60S

Friday 3/28

Fitness

A) E3M x 6 sets:

– 3 BB bench press

After odd sets…

– 3-5 negative pull-ups (2-4 sec descent)

After even sets…

– 10/side shoulder external rotations

*Sub BB bench with DBs at 53X1 tempo x 5 reps

Performance

A) E3M x 6 sets:

– 2-3 bench press @ 1-2 RIR

After odd sets…

– 3-5 strict pull-ups (weighted if able)

After even sets…

– 10/side shoulder external rotations

*Should be around 80-85+% and heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled pull

– 10 heel elevated goblet squats w/ pause

– 10/s single arm DB press

– 10 supine YWYs (thumbs up, forehead down)

OR 

Conditioning Option

E10M x 3 sets:

– 500m row

– 400m run

– 1000m bike

*Complete in any order to make sure bikes are open

*Sub 500m ski 

Scale to 400/300/800m or less if needed

Saturday 3/29

Fitness

TBA

Performance

TBA

Sunday 3/30

10-12 pm Open Gym