Monday 3/2

Fitness

A) E30S x 5 sets each

1: 6 DB split squats R

2: 6 DB split squats L

3: 6 ring rows

4: 20 sec plank hold

 

B) 10 min AMRAP @ 80-90%

– 60 single unders

– 10 alternating DB snatches

– 10/7 push-ups (elevated if needed)

 

Performance

A) E30S x 20 sets

– 1 power clean @ 70-75%

*Work on timing and footwork for 20 perfect reps

 

B) 10 min AMRAP @ 80-90%

– 40 double unders

– 10 alternating DB snatches 50/35

– 10/7 push-ups

 

Fitness & Performance

C) 1 set with little to no breaks:

– 10 abmat sit-ups

– 10 lemon squeezes

– 20 abmat sit-ups

– 20 medball Russian twists

– 30 abmat sit-ups

– 30 mountain climbers

– 20 abmat sit-ups

– 20 medball Russian twist

– 10 lemon squeezes

– 10 abmat sit-ups

 

Tuesday 3/3

Fitness

A) E2MOM x 5 sets:

– 6/side DB Filly presses

– 8 supine medball hamstring curls

 

B) EMOM x 4-6 sets

1: 12/9 or 10/7 cal row

2: 10 DB push press

3: 8 strict pull-ups + 4 burpees

 

Performance

A) E2MOM x 5 sets:

– 1 pause push press + 4 push presses

*slightly heavier than last week

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 10 push press (115/75)

3: 8 pull-ups + 4 burpees to target

 

RX+ perform 15/12-12-9+5 rep scheme.

 

Wednesday 3/4

Fitness

2 total sets: 

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 8 box step ups
• 10 RKB swings 

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 4 DB devil press
• 6 ring rows

R4M

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 8 sandbag/medball/air squats
• 10 push-ups

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 3 DB Curtis Ps
• 5 hanging knee raises

 

Performance

2 total sets: 

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 7 box jumps + step down (24/20”)
• 9 RKB swings (53/35)

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 3 DB devil press (35/25s)
• 5 ring rows

R4M

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 7 sandbag squats
• 9/7 push-ups

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 3 DB Curtis Ps
• 5 toes to bar

 

Thursday 3/5

Fitness & Performance

A) E4M x 4 sets:

– 6-10 Romanian deadlifts @ 60-65% 1RM DL

– 6-10/side bent over KB row

– 10-20 banded tricep push downs

*RDLs should be slightly heavier than last week

 

Fitness

B) 5 rounds for time:
– 200m run

– 8 double DB hang power cleans

– 40 single unders

*Goal is to try and get slightly faster each round

 

Performance

B) 5 rounds for time:

– 200m run

– 6 hang power cleans

– 30 double unders 

R60S

*Goal is to try and get slightly faster each round

 

Friday 3/6

Fitness

A) E4M x 4 sets:

– 16 goblet squats@ 1010 tempo

– 6-12 strict supinated pull-ups 

– 6-12 seated Arnold presses

*Goblet squats should be heavier than last week.

 

Performance

A) E4M x 4 sets:

– 8 front squats @ 64-68%

– 6-12 ring pull-ups 

– 6-12 seated Arnold presses

 

Fitness & Performance

B) E6M x 3-4 sets @ 95-100% pace:

– heavy sled drag down and back (wall to wall)

– 3 length sprint (cone to cone to cone)

– 10 burpees AFAP

*Sub 15 sec all out bike for sprints. 

 

Saturday 3/7

Fitness

TBA

Performance

TBA

 

Sunday 3/8

8AM Endurance

10-12pm Open Gym

Monday 2/24

Fitness

A) E2MOM x 5 sets:

– 6 seated BB presses

– 8 weight plate good mornings

 

B) AMRAP in 2 min x 5 sets:

– 10 DB push press

– 10 box step ups

R2M

*pick up where you leave off 

 

Performance

A) E2MOM x 5 sets:

– 5 pause push press

 

B) AMRAP in 2 min x 5 sets:

– 10 push press (115/75)

– 10 box jumps w/ step down (24/20”)

R2M

*pick up where you leave off 

 

Tuesday 2/25

Fitness

A) E4M x 3 sets:

– 20 goblet squats @ 1010 tempo (build to a heavy set)

– 10 DB lat pull-overs

– 30 sec flutter kicks

– 1 lap/arm suitcase carry

 

B) E6M x 3 sets:

– 40/30 cal row

– 30 wallballs

– 20 medball weighted sit-ups

 

Performance

A) E4M x 3 sets:

Set 1: 10 front squats @ 72%

Sets 2&3: 10 front squats @ 64%

*After every set perform 10 DB lat pull-overs

 

B) E6M x 3 sets:

– 50/40 cal row

– 35 wallballs

– 20 toes to bar

 

Wednesday 2/26

Fitness & Performance

A) E4M x 4 sets:

– 8-12 Romanian deadlifts @ 60-65% 1RM DL

– 8-12 ring rows w/ pause (as horizontal as possible)

– 8-12 seated overhead DB tricep extension

 

B) E4M x 4-6 sets @ 95-100% effort

– suicide sprint

– 15 RKB swings (heavy)

– 10 burpees AFAP

 

*Sub run with 15 sec all out on Assault Bike.

 

Thursday 2/27

Fitness & Performance

Aerobic Capacity

10 min AMRAP @ 70-80%

– 200m run

– 10 SA DB hang power clean + push press (5/side @ 50/35)

– 8 lemon squeezes

R5M

10 min AMRAP @ 70-80%

– 250/200m row

– 10 sandbag squats

– 6 strict pull-ups

R5M

10 min AMRAP @ 70-80%

– 50 double unders (sub 75 single unders)

– 20 prisoner walking reverse lunges

– 20 sec plank hold

 

Friday 2/28

Fitness & Performance

A) E4M x 4 sets:

– 8-12 close grip bench press @ 60-65% 1RM BP

– 6-12 supinated strict pull-ups (perform on rings if able)

– 16-24 sandbag weighted hip extensions

 

B) 3 sets for quality:

– 20 sandbag hug walking lunges

– 10-15 DB chest flys

– 10-15 incline Y raises w/ pause

– 30 sec medball Russian twists

 

Saturday 2/29

Fitness

TBA

Performance

TBA

 

Sunday 3/1

8AM Endurance

10-12pm Open Gym