Monday 4/3

Fitness

A) E2M x 6 sets
Odd sets:

– 8-12/side standing DB OH press

Even sets:

– 8-12 supinated inverted BB rows

– 8-12 banded Spanish squats (loaded if able)

*Last day for these movements.

B) E90S x 10-15 sets:

– 20 double unders

– 3 touch and go power clean + push jerk (115/75, 95/65)

– 5 pull-ups

– 7 air squats

Performance

A) E2M x 6 sets:

– 3-2-2-1-1-1 push jerks

*BB starts from the floor

*Build to a heavy single

B) E90S x 10-15 sets:

– 20 double unders

– 3 touch and go power clean + push jerk (115/75, 95/65)

– 5 pull-ups

– 7 air squats

RX+ use 135/95 and/or CTB pull-ups

Tuesday 4/4

Fitness & Performance

A) E4M x 4 sets:

– 8-12 close grip bench press

– 4-6 DB/KB batwing rows w/ 4 sec pause

– 8-12/side lean away DB lateral raise

*Heavier than 3/27

Fitness

B) For time:

– 600-400-200m run

– 21-15-9 reps of…

• Push-ups
• RKB swings

*Elevate push-ups if needed to scale

Performance

B) For time:

– 600-400-200m run

– 30-20-10 reps of…

• Push-ups
• RKB swings (53/35)

RX+ perform with 70/44 KB

Wednesday 4/5

Fitness

2 times through

4 min

– 400m row, in remaining time:

• 4 alt DB snatch
• 4 box step-ups

R2M

4 min

– 400m run, in remaining time:

• 4 DB goblet squats
• 4 toes to bar

R2M

4 min

– 400m row, in remaining time:

• 4/s DB SA hang power clean
• 4 up/downs

R2M

4 min 

– 400m run, in remaining time:

• 4 DB push press (2/side)
• 4 ring rows

R2M

Performance

2 times through

4 min

– 500/400m row, in remaining time:

• 4 alt DB snatch (50/35)
• 4 box step-ups

R2M

4 min

– 400m run, in remaining time:

• 4 DB goblet squats
• 4 toes to bar

R2M

4 min

– 500/400m row, in remaining time:

• 4/s DB SA hang power clean
• 4 up/downs

R2M

4 min 

– 400m run, in remaining time:

• 4 DB shoulder to overhead (2/side)
• 4 ring rows

R2M

Thursday 4/6

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side KB/DB front foot elevated split squat

*Knee over toe focus

Even:

– 8-12 DB seated Arnold press

– 8-12 banded straight arm lat pull-down

B) E3M x 4-8 sets:

– 15/12 cal row (scale to 12/9 or 10/7)

– 3 DB hang squat cleans

– 6-9 dips

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause squat clean + 1 squat clean

Sets 5-8: 1 squat clean

*Build into today’s heavy rep with a focus on proper footwork

B) E3M x 4-8 sets:

– 15/12 cal row

– 3 hang squat cleans (135/95, 115/75, 95/65)

– 6-9 ring dips

RX+: 155/105

Friday 4/7

Fitness & Performance

A) E3.5M x 5 sets:

– 8/side B-stance DB/KB Romanian deadlifts

– 4-8 supinated or ring pull-ups (weighted, BW, banded)

– 8/side half kneeling banded twists (fast out, slow back to middle)

*Inside knee up on twists.

*Last time through these movements

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 12-16 DB floor press (go heavy!)

– 8-12 towel slide hamstring curls (fast in, slow out)

– 12-16 alt KB gorilla rows

OR

Conditioning Option

For time:

– 1000/800m row

– 80 box step-ups

– 60 abmat sit-ups

– 40 plate ground to overhead (45/35)

– 20 up/downs

– 1000/800m row

Saturday 4/8

Fitness

TBA

Performance

TBA

Sunday 4/9

10-12pm Open Gym

Monday 3/27

Fitness & Performance

A) E4M x 4 sets:

– 8-12 close grip bench press

– 4-6 DB/KB batwing rows w/ 4 sec pause

– 8-12/side lean away DB lateral raise

Fitness

B) 3 rounds for time:

– 400m run

– 21 KB swings

– 12 strict pull-ups or ring rows

Performance

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

*compare to 11/8

Tuesday 3/28

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side KB/DB front foot elevated split squat

*Knee over toe focus

Even:

– 8-12 DB seated Arnold press

– 8-12 banded straight arm lat pull-down

B) E3M x 4-7 sets:

– 12/9 cal row

– 5 DB hang squat cleans 

– 24 single unders

*Scale with 10/7 cal row

Performance

A) E2M x 8 sets

Sets 1-2: 3 high hang squat cleans

Sets 3-4: 2 hang squat cleans

Sets 5-8: 1 low hang squat clean

*Build into today’s heavy rep with a focus on proper footwork

B) E3M x 4-7 sets:

– 12/9 cal row

– 5 DB hang squat cleans (35/25s)

– 24 double unders

*RX+ complete with 15/12-5-30 rep scheme

Wednesday 3/29

Fitness & Performance

A) E3M x 6 sets:

– 4-6 BB box squats

After odd sets…

– 8-12/side bent over rows

After even sets…

– 8-16 dips (weighted, BW, scaled)

*Heavier than 3/21

Fitness

B) 5 rounds for time:

– 200m run

– 12 wallballs

– 9 dips

– 6 lemon squeezes

R60S

Performance

B) 5 rounds for time:

– 200m run

– 15 wallballs

– 9-12 dips

– 9 lemon squeezes

R60S

Thursday 3/30

Fitness

2 times through

4 min

– 500/400m row, in remaining time:

• 4 DB push press
• 4 alt box step-ups

R2M

4 min

– 400m run, in remaining time:

• 4 DB front squats (sub goblet)
• 4 pull-ups

R2M

4 min

– 500/400m row, in remaining time:

• 4 DB hang power cleans
• 4 up/downsn over barbell

R2M

4 min 

– 400m run, in remaining time:

• 4 DB thrusters
• 16 single unders / lateral hops

R2M

Performance

2 times through

4 min

– 500/400m row, in remaining time:

• 4 shoulder to overhead (95/65, 75/55, 65/45)
• 4 box jump overs (24/20”)

R2M

4 min

– 400m run, in remaining time:

• 4 front squats
• 4 pull-ups

R2M

4 min

– 500/400m row, in remaining time:

• 4 hang power cleans
• 4 up/down over barbell

R2M

4 min 

– 400m run, in remaining time:

• 4 thrusters
• 16 double unders

R2M

Friday 3/31

Fitness & Performance

A) E4M x 4 sets:

– 8/side B-stance DB/KB Romanian deadlifts

– 4-8 supinated or ring pull-ups (weighted, BW, banded)

– 8/side half kneeling banded twists (fast out, slow back to middle)

*Inside knee up on twists.

*Heavier than 3/23

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated dbl KB front squats w/ pause

– 8-12/side half kneeling DB overhead presses

– 4-8 hanging leg raises (straight, one leg bent, both bent)

– 8-12 tough ring rows

*Sub 8 V-ups for leg raises

OR 

Conditioning Option

20 min AMRAP

– 10 cal row

– 5 pull-ups

– 10 RKB swings

– 15 air squats

Saturday 4/1

Fitness

TBA

Performance

TBA

Sunday 4/2

10-12pm Open Gym