Monday 4/1

Fitness & Performance

A) E4MOM x 4 sets:

– 8/side front foot elevated split squats

– 8-12 BB strict overhead press

– 8-12 tough ring rows w/ pause

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 3-5 up/down DB devil presses

Even: 12/9 cal row + 30 single unders

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 DB devil presses (35/20s)

Even: 15/12 cal row + 30 double unders

Tuesday 4/2

Fitness

A) E2M x 8 sets

Odd: 

– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups

Even: 

– 8/side box step-ups (weighted if able)

*Stay vertical on bar pull-ups with knees bent or straight

B) 4 rounds for time:

– 400m run

– 15-12-9-6 double DB hang power snatch

*Scale to 300m runs if needed

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause snatch 

Sets 5-8: 1 snatch

*Receive in full squat if able.

B) 4 rounds for time:

– 400m run

– 15-12-9-6 hang power snatch (96/65, 75/55)

Wednesday 4/3

Fitness

EMOM x 5-8 sets:

1: 200/160m row

2: 8-10 DB thrusters 

3: 8-10 strict10 pull-ups

4: 8-10 box step-ups

5: 8-10 lemon squeezes

6: rest

Performance

EMOM x 5-8 sets:

1: 250/200m row

2: 10 DB thrusters (35/20s)

3: 10 pull-ups

4: 10 box jump overs (24/20”)

5: 10 lemon squeezes

6: rest

RX+ complete without rest for 8 sets.

Thursday 4/4

Fitness

A) E2.5M x 6 sets

– 8-6-4-8-6-4 deadlift wave

After odd sets – 

After even sets – 

*Second wave should be heavier than first

B) E90S x 10-15 sets:

– 20 double unders

– 9 RKB swings (53/35)

– 6 air squats

– 6 push-ups

Performance

A) E2.5M x 6 sets:

– 8-6-4-8-6-4 deadlift wave

*Second wave should be heavier than first

B) E90S x 10-15 sets:

– 20 double unders

– 9 RKB swings (53/35)

– 6 air squats

– 6 push-ups 

RX+ complete with 70/44 KB and/or3 strict HSPUs

Friday 4/5

Fitness

A) E2M x 6 sets:

– 5 BB push press (building)

After odd – 8-12/side half kneeling band row + reach

After even – 8-12 tough goblet squats

Performance

A) E2M x 6 sets:

– 3 push jerk

*Barbell starts from the floor.

*Build to a heavy triple.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 20 DB/KB walking lunges

– 10-20 DB rollback tricep extensions

– 30 sec L-sit or 15 sec/side

– 10 ring face curls

OR

Conditioning Option

For time:

– 1000/800m row

– 30 box step-ups

– 30 DB snatch (50/35)

– 500/400m row

– 30 DB snatch (50/35)

– 30 box step-ups

– 1000/800m row

Saturday 4/6

Fitness

TBA

Performance

TBA

Sunday 4/7

10-12pm Open Gym

Monday 3/25

Fitness

A) E2M x 8 sets

Odd: 

– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups

Even: 

– 8/side box step-ups (weighted if able)

*Stay vertical on bar pull-ups with knees bent or straight

B) 5 rounds for time:

– 200m row

– 8 double DB hang power snatches

– 7 hanging knee raises

– 6 burpees

R60S

Performance

A) E2M x 8 sets:

Sets 1-2: 1 halting snatch deadlift (knee) + 1 pause snatch 

Sets 3-4: 1 pause snatch 

Sets 5-8: 1 snatch

*Receive in full squat if able.

B) 5 rounds for time:

– 250/200m row

– 8 hang power snatches (95/65, 75/55, 65/45)

– 8 toes to bar

– 8 burpees over the barbell

R60S

Tuesday 3/26

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 2011 tempo

– 8-12 dips (scaled, BW or weighted)

– 8-12/side DB bent over row

*start RDLs at 50-60% or 1RM deadlift

Fitness

B) E2M x 8-12 sets:

– 12 RKB swings

– 9 push-ups

– 6-12 reverse lunges

– 6 lemon squeezes

Performance

B) E2M x 8-12 sets:

– 12 RKB swings (53/35)

– 9 push-ups

– 12 reverse lunges

– 9 lemon squeezes

RX+ complete with 15-12-12-9 rep scheme

Wednesday 3/27

Fitness

A) E2M x 6 sets:

– 5 BB push press (building)

After odd – 8-12/side half kneeling band row + reach

After even – 8-12 tough goblet squats

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E2M x 6 sets:

– 3 push press

*Barbell starts from the floor.

*Build to a heavy triple.

B) Jackie

For time:

– 1000m row

– 50 BB thrusters (45/35)

– 30 pull-ups

*This is a tester so leave it all out on the floor!

Thursday 3/28

Fitness

E10M x 3-5 sets:

– 400m row

– 10 double KB deadlifts

– 10 box step-ups

– 400m run

– 10 ring/inverted BB rows

– 10 abmat sit-ups

– 30 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 12 double KB deadlifts

– 12 box jump overs

– 400m run

– 12 ring/inverted BB rows

– 12 abmat sit-ups

– 36 double unders

Friday 3/29

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side SA DB incline press

– 10-20 alternating KB gorilla rows

– 10 supine medball hamstring curls (slow out/fast in)

B) Strength Option

3-4 sets for quality:

– 10-15 OH banded tricep extensions

– 10/side rear foot elevated split squats

– 5/side wide stance pallof press @3030 tempo

– 10-15 bent over banded lat pull-downs w/ pause

OR

Conditioning Option

For time:

– 800m run

– 40 air squats

– 80 double unders (sub single unders)

– 40 SA DB hang power clean + jerk (20/side @ 50/35)

– 80 double unders (sub single unders)

– 40 air squats

– 800m run

Saturday 3/30

Fitness

TBA

Performance

TBA

Sunday 3/31

10-12pm Open Gym