Monday 5/5

Fitness

A) E3M x 6 sets:

– 3 BB front squats (sub 6 double KB pause front squats)

After odd sets…

– 20 alternating DB overhead presses

After even sets…

– 10/side bent over KB row

B) E3M x 5-8 sets:

– 200m row

– 12 wallballs 

– 8-12 SA DB hang power clean + push press (6/side)

Performance

A) E3M x 6 sets:

– 3 front squats @ 1-2 RIR

*Heavier than 4/25

B) E3M x 5-8 sets:

– 250/200m row

– 12 wallballs (20/14)

– 12 SA DB hang power clean + push press (6/side @ 50/35)

Tuesday 5/6

Fitness & Performance

A) E3M x 5 sets

– 5 strict press

– 5 DB batwing rows w/ 5 count pause

– 5/side banded half twists to pallof press (small band)

Fitness

B) EMOM x 10-20 sets:

– 2 up/down DB devil press

– 4 pull-ups

– 6 reverse lunges

Performance

B) EMOM x 10-20 sets:

– 2 DB devil press (35/20s)

– 4 pull-ups

– 6 reverse lunges

RX+ perform with 3-5-6 rep scheme

Wednesday 5/7

Fitness & Performance

Aerobic tester…

30 min AMRAP

– 500/400m row

– 16 RKB swings

– 14 air squats

– 12 dips

– 400m run

– 12 toes to bar (sub hanging knee raises)

– 14 box step-ups (20/16”)

– 16 mountain climbers

– 40 double unders (sub single unders)

Thursday 5/8

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB split squats

Even sets:

– 10 DB incline press

– 10 DB incline rows

B) 5 rounds for time:

– 200m run or 500/400m bike

– 6 DB hang squat clean thrusters 

– 7 burpees 

– 8 lemon squeezes

R60S

Performance

A) E2M x 8 sets:

Sets 1-4: 1 clean pull + 1 hang clean + 1 clean

Sets 5-8: 1 hang clean + 1 clean

*Receive in full squat if able

B) 5 rounds for time:

– 200m run or 500/400m bike

– 6 squat clean thrusters (115/75, 95/65, 75/55)

– 8 burpees over the bar

– 10 lemon squeezes

R60S

Friday 5/9

Fitness

A) E3M x 6 sets:

– 3 deadlifts (building) 

After odd sets…

– 10-15 DB floor press

After even sets…

– 10/side half kneeling single arm banded lat pull-down 

*Deadlifts should be a little heavier than last week.

Performance

A) E3M x 6 sets:

– 3 deadlifts @ 2 RIR

*Heavier than last week (4/30)

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10-20 banded tricep push-downs

– 10/side suitcase high steps

– 20 alternating DB curls

OR

(Conditioning Option)

Murph Prep

3 rounds for time

– 600-400-200m run

– 4-3-2 rounds

• 5 pull-ups
• 10 push-ups
• 15 air squats

Saturday 5/10

Fitness

TBA

Performance

TBA

Sunday 5/11

10-12 pm Open Gym

Monday 4/28

Fitness & Performance

A) E3M x 5 sets

– 5 strict press

– 5 DB batwing rows w/ 5 count pause

– 5/side banded half twists to pallof press (small band)

Fitness

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 10 DB hang power cleans

– 10 DB push press

Performance

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 10 hang power cleans (115/75)

– 10 shoulder to overhead

*Break into heats of 4-5 people with 10 sec delays.

Tuesday 4/29

Fitness

A) E2M x 8 sets

Odd sets:

– 10/side half kneeling DB press

– 10 heel elevated KB goblet squats

Even sets:

– 10/ BB bent over rows w/ pause

– 20 sec/side side plank

B) E2M x 8-12 sets

Odd: 12/9 cal row + 8-12 alternating DB hang power snatches

Even: 12/9 cal row + 8-12 wallballs 

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang snatch + 1 snatch

Sets 3-4: 1 snatch

*Can be power or full squat snatch.

B) E2M x 8-12 sets

Odd: 15/12 cal row + 12 alternating DB hang power snatches (50/35)

Even: 15/12 cal row + 12 wallballs (20/14)

Wednesday 4/30

Fitness

A) E3M x 6 sets:

– 3 deadlifts (building) 

After odd sets…

– 10-15 DB floor press

After even sets…

– 10/side half kneeling single arm banded lat pull-down 

*Deadlifts should be a little heavier than last week.

B) EMOM x 10-20 sets:

– 7 RKB swings

– 5 air squats

– 3 hanging knee raise

– 1 up/down

Performance

A) E3M x 6 sets:

– 3 deadlifts @ 2 RIR

*Heavier than last week (4/22)

B) EMOM x 10-20 sets:

– 7 RKB swings (53/35)

– 5 air squats

– 3 toes to bar

– 1 burpee to target

RX+ use 70/44

Thursday 5/1

Fitness & Performance

Aerobic tester…

30 min AMRAP

– 500/400m row

– 12 plate ground to overhead (45/35)

– 16 walking lunges

– 12 push-ups

– 400m run

– 12 pull-ups

– 16 box step-ups (20/16”)

– 12 abmat sit-ups

– 40 double unders

Friday 5/2

Fitness & Performance

A) E3M x 5 sets:

– 5 bench press @ 31X1 tempo

– 10 tall kneeling banded lat pull-downs

– 10 bent over (w/ with 5 or 10lb plates)

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 20 KB gorilla rows

– 1 lap suitcase carry

– 10-20 narrow hand position push-up

OR

Conditioning Option

5-7 sets:

– 500m row, 1000m bike or 500m ski

R75S

*Shorter rest than last week, same paces

Saturday 5/3

Fitness

TBA

Performance

TBA

Sunday 5/4

10-12 pm Open Gym

Monday 4/21

Fitness

A) E2M x 8 sets

Odd sets:

– 10/side half kneeling DB press

– 10 heel elevated KB goblet squats

Even sets:

– 5 DB batwing rows w/ 5 sec holds

B) 5 round for time:

– 5 double DB hang power snatch

– 20 single unders

– 5 burpees

– 20 single unders

– 200m run

R60S

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang snatch + 1 low hang snatch

Sets 7&8: 1 low hang snatch

*Can be power or full squat snatch.

*Hang is above knee, low hang is 2” below knee

B) 5 round for time:

– 5 hang power snatch (95/65, 75/55)

– 20 double unders

– 5 burpees over the bar

– 20 double unders

– 200m run

R60S

Tuesday 4/22

Fitness

A) E3M x 6 sets:

– 4 deadlifts (building) 

After odd sets…

– 10-15 DB floor press

After even sets…

– 10/side half kneeling single arm banded lat pull-down 

*Deadlifts should be a little heavier than last week.

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 15 RKB swings

– 10-15 push-ups

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 2-3 RIR

*Heavier than last week (4/4)

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 20 RKB swings (53/35)

– 15-25 push-ups

RX+ use 70/44 KB

Wednesday 4/23

Fitness

E10M x 3-5 sets:

– 200m row

– 12 alt DB hang power snatch

– 200m run or 400m bike

– 12 strict pull-ups

– 200m row

– 12 DB box step-ups (sub no DB)

– 200m run or 400m bike

– 36 single unders

*Tip – break up pull-ups into multiple sets of 6 or 4

Performance

E10M x 3-5 sets:

– 250/200m row

– 16 alt DB hang power snatch (50/35)

– 200m run or 500/400m bike

– 14 pull-ups

– 250/200m row

– 12 DB box step-ups

– 200m run or 500/400m bike

– 48 double unders

Thursday 4/24

Fitness & Performance

A) E4M x 4 sets:

– 8-12/side SA DB bench press @ 3111 tempo

– 4-8 strict/weighted or 2-4 negative pull-ups

– 8-12 medball hamstring curls

*Negative pull-ups can be scaled to using a BB on rack with feet on floor.

Fitness

B) EMOM x 10-20 sets:

– 3 up/down DB devil cleans

– 3 dips

– 3-6 air squats

Performance

B) EMOM x 10-20 sets:

– 3 DB devil cleans (35/20s)

– 3 ring dips

– 6 air squats

Friday 4/25

Fitness

A) E3M x 6 sets:

– 4 BB front squats (sub 8 double KB front squats)

After odd sets…

– 20 alternating DB overhead presses

After even sets…

– 10/side bent over KB row

Performance

A) E3M x 6 sets:

– 4 front squats @ 2 RIR

*Heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 lap heavy sled push or drag

– 10-20 OH banded tricep extensions

– 10 ring rows w/ 10 sec hold on final rep

– 5/side split stance lateral medball throw (10lb or less against cement wall)

OR

Conditioning Option

5-7 sets:

– 500m row, 1000m bike or 500m ski

R90S

*Set intervals with rest up on machine and stick to a pace that’s +/- 5 sec for all sets.

Saturday 4/26

Fitness

TBA

Performance

TBA

Sunday 4/27

10-12 pm Open Gym

Monday 4/14

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.

B) E2M x 8-12 sets:

– 12 RKB swings 

– 4 box step-ups

– 8 wallballs 

– 4 hanging knee raises

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 2-3 RIR

*Heavier than last week (4/4)

B) E2M x 8-12 sets:

– 15 RKB swings (53/35)

– 5 box jump overs (24/20”)

– 10 wallballs (20/14)

– 5 toes to bar

Tuesday 4/15

Fitness

E10M x 3-5 sets:

– 200m row

– 4 up/down DB devil cleans 

– 200m run or 400m bike

– 8 DB push press

– 200m row

– 12 DB goblet or air squats (single DB)

– 200m run or 400m bike

– 24 single unders

Performance

E10M x 3-5 sets:

– 250/200m row

– 5 DB devil cleans (35/20s)

– 200m run or 500/400m bike

– 10 DB push press

– 250/200m row

– 15 DB goblet squats (single DB)

– 200m run or 500/400m bike

– 30 double unders

Wednesday 4/16

Fitness & Performance

A) E4M x 4 sets:

– 8-12/side SA DB bench press @ 3111 tempo

– 4-8 strict/weighted or 2-4 negative pull-ups

– 8-12 medball hamstring curls

*Negative pull-ups can be scaled to using a BB on rack with feet on floor.

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10-15push-ups + 5-10 lemon squeezes

Even 12/9 cal row + 5-10 pull-ups + 5 up/downs

*If doing strict pull-ups, complete 5-10 reps

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 15/10 push-ups + 5-10 lemon squeezes

Even 15/12 cal row + 10 pull-ups + 5 burpees

*If doing strict pull-ups, complete 5-10 reps

Thursday 4/17

Fitness

A) E3M x 5 sets:

– 5 BB front squats

– 10 tall kneeling DB overhead press

– 15/side single arm ring row w/ reach

B) EMOM x 10-20 sets:
– 3 DB hang squat cleans

– 4 dips

– 4-6 reverse lunges

Performance

A) E3M x 5 sets:

– 5 front squats @ 2 RIR

*Heavier than last week

B) EMOM x 10-20 sets:
– 2 touch and go squat cleans (135/95, 115/75, 95/65)

– 4 ring dips

– 6 reverse lunges

RX+ use 115/105

Friday 4/18

Fitness & Performance

A) E3M x 5 sets

– 5 strict press

– 5 DB batwing rows w/ 5 count pause

– 5/side banded half twists to pallof press (small band)

B) Strength Option

3-4 sets for quality:
– 10 BB hip thrusts w/ pause

– 10-20 band/cable tricep push-downs

– 10/side DB bent over row

– 1 lap suitcase chaos carry

OR 

Conditioning Option

4 rounds:

– 400m run / 1000/800m bike / 500/400m row

– 20-15-10-5 plate ground to overhead

– 20-15-10-5 abmat sit-ups

Saturday 4/19

Fitness

TBA

Performance

TBA

Sunday 4/20

10-12 pm Open Gym

Monday 4/7

Fitness & Performance

A) E4M x 4 sets:

– 8-12/side DB bench press @ 3111 tempo

– 4-8 strict/weighted or 2-4 negative pull-ups

– 8-12 medball hamstring curls

*Negative pull-ups can be scaled to using a BB on rack with feet on floor.

Fitness

B) 5 rounds for time:
– 12 alt DB hang power snatch (50/35)

– 8 hanging knee raises

– 24 single unders

– 200m run

R60S

Performance

B) 5 rounds for time:
– 12 alt DB hang power snatch

– 8 toes to bar

– 32 double unders

– 200m run

R60S

Tuesday 4/8

Fitness

A) E3M x 5 sets:

– 5 BB front squats

– 10 tall kneeling DB overhead press

– 15/side single arm ring row w/ reach

B) E3M x 4-8 sets:

– 12/9 cal row

– 6 DB thrusters

– 4 burpees

Performance

A) E3M x 5 sets:

– 5 front squats @ 2 RIR

*Heavier than last week

B) E3M x 4-8 sets:

– 15/12 cal row

– 7 thrusters (95/65)

– 5 burpees over the barbell

RX+ use 115/75

Wednesday 4/9

Fitness

E8M x 4-6 sets:

– 400m row 

– 10-15 wallballs 

– 10 dips

– 200m row

– 15 RKB swings

– 20 single unders

Performance

E8M x 4-6 sets:

– 500m row 

– 20 wallballs (20/14)

– 10 ring dips

– 250m row

– 20 RKB swings (53/35)

– 30 double unders

Thursday 4/10

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) EMOM x 10-20 sets

– 6 alternating SA DB hang power clean + push press

– 4 strict pull-ups

– 4 air squats

Performance

B) EMOM x 10-20 sets

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

– 4 pull-ups

– 5 air squats

RX+ use 135/95

Friday 4/11

Fitness

A) E2M x 8 sets

Odd sets:

– 10/side half kneeling DB press

– 10 heel elevated KB goblet squats

Even sets:

– 5 DB batwing rows w/ 5 sec holds

Performance

A) E2M x 8 sets

Sets 1-3: 1 high hang snatch + 1 hang snatch + 1 low hang snatch

Sets 4-6: 1 hang snatch + 1 low hang snatch

Sets 7&8: 1 low hang snatch

*Can be power or full squat snatch.

*Hang is above knee, low hang is 2” below knee

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 5/side TGUP sit-ups

– 10/side rear foot elevated or regular split squat

– 1 lap tough farmers carry

– 10 reverse snow angels

OR 

Conditioning Option

– 20 x 30/30s on bike/row/ski

Saturday 4/12

Fitness

TBA

Performance

TBA

Sunday 4/13

10-12 pm Open Gym

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

Monday 3/17

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) 15 min AMRAP:

– 2 SA DB power clean + push press (1/arm)

– 4 hanging knee raises

– 6 air squats

– 20 single unders

*Increase PC+PP by 2 reps each round

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

B) 15 min AMRAP:

– 1 power clean + push jerk (135/95)

– 5 toes to bar

– 7 air squats

– 21 double unders

*Increase PC+PJ by 1 rep each round

*RX+ use 155/105

Tuesday 3/18

Fitness

E6M x 5-8 sets

– 400m run or 1000/800m bike

– 5 DB up/down devil press 

– 10 prisoner everse lunges 

– 5-10 strict pull-ups

– 10 lemon squeezes

– 5 burpees

Performance

E6M x 5-8 sets

– 400m run or 1000/800m bike

– 5 DB devil press (35/20s)

– 10 DB reverse lunges 

– 5-10 strict or 10 kipping pull-ups

– 10 lemon squeezes

– 5 burpees to target

Wednesday 3/19

Fitness & Performance

A) E4M x 4 sets:

– 8/side front foot elevated split squats

– 8-12 seated DB press

– 8-12/side bent over KB/DB rows

*Tougher than 3/10

Fitness

B) E2M x 8-12 sets
Odd: 12/9 cal row + 8, 10 or 12 wallballs

Even: 12/9 cal row + 8, 10 or 12 SA DB hang power snatches

Performance

B) E2M x 8-12 sets
Odd: 15/12 cal row + 12 wallballs (20/14)

Even: 15/12 cal row + 12 alt. SA DB hang power snatches (50/35)

Thursday 3/20

Fitness

A) E3M x 6 sets:

– 4 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

B) 5 rounds for time:

– 15 RKB swings

– 10 push-ups

– 10 box step-ups

– 200m run

R60S

Performance

A) E3M x 6 sets:

– 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

B) 5 rounds for time:

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 box jump overs (24/20”)

– 200m run

R60S

Friday 3/21

Fitness

A) E2.5M x 8 sets:

– 3 back squats (sub box squat)

After odd sets…

– 10/side half kneeling banded lat pull-down + side bend

After even sets…

– 10-15 DB floor press w/ pause

Performance

A) E2.5M x 8 sets:

– 2-3 back squats @ 1-2 RIR

*Should be around 80-85+%. Heavier than last week.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap sled drag or push (forward facing both ways)

– 10-20 band/cable tricep push-downs

– 5/side red banded supine hip flexion w/ 5 sec pause

– 10+ BB drag curls (until failure)

OR

Conditioning Option

E5M x 3-5 sets:

– 500/400m row/ski or 1000/800m bike 

– 10 plate ground to overhead

– 10 box step-ups

– 10 plate Russian twists

Saturday 3/22

Fitness

TBA

Performance

TBA

Sunday 3/23

10-12pm Open Gym