Monday 4/8
Fitness
A) E3M x 6 sets:
Bench press wave
– 10-8-6-10-8-6 BB bench press wave
After odd – 3-5 pull-up negatives (scale w/ band)
After even – 10-20 banded face pulls
B) E3M x 4-8 sets
– 12/9 cal row
– /9 push-ups
– 6 hanging knee raises
– 6 box step-ups
Performance
A) E3M x 6 sets:
Bench press wave
– 10-8-6-10-8-6 BB bench press wave
After odd – 5-10 strict ring pull-ups (weight if able)
After even – 10-20 banded face pulls
B) E3M x 4-8 sets
– 15/12 cal row
– 12/9 push-ups
– 6 toes to bar
– 6 box jump overs (24/20”)
RX+ complete with 3 bMUs
Tuesday 4/9
Fitness
EMOM x 5-8 sets:
1: 200/160m row
2: 12 SA DB hang power clean + push press
3: 200m run
4: 12 wallballs
5: 36 double unders
6: rest
Performance
EMOM x 5-8 sets:
1: 250/200m row
2: 12 SA DB hang power clean + push press
3: 200m run
4: 16 wallballs (20/14)
5: 36 double unders
6: rest
*RX+ complete with 16 HPCPP, 20 WBs, 48 DUs
Wednesday 4/10
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) E90S x 10-15 sets:
– 3 up/down DB devil press
– 6 reverse lunges (0, 1 or 2 DBs)
– 3-6 dips
– 6 lemon squeezes
Performance
B) E90S x 10-15 sets:
– 3 DB devil press (35/20s)
– 6 DB reverse lunges
– 3-6 ring dips
– 6 lemon squeezes
Thursday 4/11
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) E5M x 3-5 sets:
– 400m run
– 15-20 unbroken RKB swings
– 25 single unders
*Scale to 300m if needed on run
Performance
A) E2M x 8 sets:
Sets 1-4: 1 floating snatch
Sets 5-8: 1 snatch
*Receive in full squat if able.
B) E5M x 3-5 sets:
– 400m run
– 25 unbroken RKB swings (53/35)
– 25 double unders
Friday 4/12
Fitness
A) E2.5M x 6 sets
– 7-5-3-7-5-3 deadlift wave
After odd sets – 6/side DB curl to press
After even sets – 12-18 L-seated leg lift-overs
*Second wave should be heavier than first
Performance
A) E2.5M x 6 sets:
– 7-5-3-7-5-3 deadlift wave
*Second wave should be heavier than first
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 slide hamstring curls (slow out, fast in)
– 12-16 DB floor press (heavy)
– 16-20 KB gorilla rows
– 1 lap reverse sled drag (heavy)
OR
Conditioning Option
20 min AMRAP:
– 800m run
– 20 hang power cleans
– 40 air squats
– 500/400m row
– 40 air squats
– 20 hang power cleans
– 800m run
*Hang power cleans are either w/ BB @ 115/75, 95/65 or with double DBs
Saturday 4/13
Fitness
TBA
Performance
TBA
Sunday 4/14
10-12pm Open Gym
