Monday 5/22

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12/side half kneeling BB landmine press

Even:

– 8-12 KB Romanian deadlifts

– 12-16 KB gorilla rows

B) E3M x 4-8 sets:

– 12/9 cal row

– 5 DB push press

– 6-9 strict pull-ups

– 3 burpees over the barbell

Performance

A) E2M x 8 sets

Sets 1-4: 1 push press + 1 split jerk

Sets 5-8: 1 split jerk

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 shoulder to overhead

– 7 pull-ups

– 3 burpees over the barbell

*Pick the weight on the barbell that makes it tough but unbroken

*RX+ complete with 6 S2O + 3 bMUs or 15/12-6-9-3 rep scheme

Tuesday 5/23

Fitness

A) E3M x 6 sets:

– 5 deadlifts

After Odd sets: 12-16 DB floor press

After Even sets: 8-12 straight arm banded lat pull-downs

*DLs heavier than last week

B) 15 min AMRAP

– 9 RKB swings (53/35)

– 9/7 push-ups

– 9 air squats

– 27 double unders

Performance

A) E3M x 6 sets:

– 5 deadlifts @ 70-75%

B) 15 min AMRAP

– 9 RKB swings (53/35)

– 9/7 push-ups

– 9 air squats

– 27 double unders

Wednesday 5/24

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or dKB)

After Odd sets: 16 alt. tall kneeling DB piston presses

After Even sets: 8-12 tough ring rows

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 wallballs (in UB sets of 10)

– 15-10-5 up/downs

Performance

A) E3M x 6 sets:

– 5 front squats @ 75-80%

B) 3 rounds for time:

– 600-400-200m run

– 40-30-20 wallballs (20/14)

– 20-15-10 box jump overs (24/20”)

Thursday 5/25

Fitness

E8M x 4-6 sets:

– 400m row

– 12 hanging knee raises

– 10 DB devil cleans 

– 16 prisoner walking lunges

– 12DB push presses

– 20 single unders

*Switch the order every round.

Performance

E8M x 4-6 sets:

– 500/400m row

– 15 toes to bar

– 10 DB devil cleans (35/25)

– 20 prisoner walking lunges

– 15 DB push presses

– 25 double unders

*Switch the order every round.

Friday 5/26

Fitness

A) E4M x 4 sets:

– 6-10 bench press

– 4 supinated pull-up negatives (2-3 sec descent)

– 8-12 ring face pulls

*heavier on BP than last week

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75% 

– 4-8 strict ring or supinated pull-ups (weighted if able)

– 8-12 ring face pulls

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 length hand over hand sled pulls

– 12 alt cossack squats (goblet hold if able)

– 10-20 dips

– 20-30 sec/side side plank

OR

Conditioning Option

20-18-16-12-10-8-6-4-2 reps for time of:

– cal row

– RKB swings

– box step ups

Saturday 5/27

Fitness

TBA

Performance

TBA

Sunday 5/28

10-12pm Open Gym

Monday 5/15

Fitness

A) E3M x 6 sets:

– 5 deadlifts

After Odd sets: 12-16 DB floor press

After Even sets: 8-12 straight arm banded lat pull-downs

B) For time:

– 600-400-200m run

– 15-12-9 double KB deadlifts

– 15-12-9 hanging knee raise

Performance

A) E3M x 6 sets:

– 5 deadlifts @ 65-75%

B) For time:

– 600-400-200m run

– 21-15-9 double KB deadlifts (53/35)

– 15-12-9 toes to bar

Tuesday 5/16

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or dKB)

After Odd sets: 16 alt. tall kneeling DB piston presses

After Even sets: 8-12 tough ring rows

B) EMOM x 10-20 sets:

– 3 DB thrusters 

– 3 strict pull-ups

– 3 up/downs

*Beef it up with 5-4-3 rep scheme

Performance

A) E3M x 6 sets:

– 5 front squats @ 70-80%

B) EMOM x 10-20 sets:

– 3 thrusters (115/75, 95/65)

– 3 pull-ups

– 3 burpees over the barbell

RX+ perform 5-4(CTB)-3 rep scheme

Wednesday 5/17

Fitness

E6M x 5-8 sets:

– 250/200m row

– 8 up/down DB devil press

– 24 single unders 

– 8 box step-ups

– 12 wallballs 

Performance

E6M x 5-8 sets:

– 250/200m row

– 8 DB devil press (35/25s)

– 32 double unders 

– 8 box jump overs

– 16 wallballs (20/14)

*Change up the order every set.

Thursday 5/18

Fitness

A) E4M x 4 sets:

– 6-10 bench press w/ 32X1 tempo

– 4 supinated pull-up negatives (2-3 sec descent)

– 8-12 ring face pulls

*heavier on BP than last week

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 65% w/ 32X1 tempo

– 4-8 strict ring or supinated pull-ups (weighted if able)

– 8-12 ring face pulls

Fitness & Performance

B) Murph Prep

For time:

– 400m run

– 3 rounds…

• 12 RKB swings (53/35)
• 12 push-ups
• 12 air squats

– 400m run

– 3 rounds…

• 10 RKB swings
• 10 push-ups
• 10 air squats

-400m run

– 3 rounds…

• 8 RKB swings
• 8 push-ups
• 8 air squats

Friday 5/19

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side rear foot elevated split squats

*Scale with regular split squats

Even:

– 8-12 banded tricep push-downs

– 8-12 bent over BB rows

*heavier than last week

Performance

A) E2M x 8 sets

– 1 squat clean

*Build to a heavy single rep

*Last day for this build

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16-20 front rack (BB or KB) reverse lunges

– 12-16 DB incline presses

– 12-16 alt hanging crossbody leg/knee raises

– 8-12/side SA bent over DB/KB rows

OR

Conditioning Option

15-20 sets:

– 30 sec (row, bike, ski)

– 30 sec rest (easy spin on bike

*Goal is to keep same output throughout all work periods.

Saturday 5/20

Fitness

TBA

Performance

TBA

Sunday 5/21

10-12pm Open Gym

Monday 5/8

Fitness

A) E3.5M x 5 sets:

– 6 front squats (BB or dKB)

– 8-12 DB incline presses w/ pause

– 8-12 DB/KB chest supported incline row w/ pause

B) EMOM x 4-8 sets

1: 12/9 cal row

2: 9-12 wallballs (20/14)

3: 9 hanging knee raise

*The next progression after hanging knee raises is a kipping knee tuck then a knee to elbow.

Performance

A) E3.5M x 5 sets:

– 6 front squats @65-75%

*Heavier than 4/28

B) EMOM x 4-8 sets

1: 15/12 cal row

2: 12 wallballs (20/14)

3: 9 toes to bar

RX+ complete 6 toes to bar + 2-3 bMUs

Tuesday 5/9

Fitness

E6M x 5-8 sets:

– 200m run

– 16 SA DB hang power cleans (4/4/4/4)

– 12 push-ups

– 16 air squats

– 12 box step-ups

*Change up the order every set.

Performance

E6M x 5-8 sets:

– 200m run

– 20 SA DB hang power cleans (5/5/5/5 @ 50/35)

– 15 push-ups

– 20 air squats

– 10 box jump overs (24/20”)

*Change up the order every set.

Wednesday 5/10

Fitness

A) E4M x 4 sets:

– 6-10 bench press w/ 32X1 tempo

– 4 supinated pull-up negatives (2-3 sec descent)

– 8-12 banded face pulls

B) E90S x 10-15 sets

– 20 single unders

– 9 RKB swings

– 6 ring rows

– 3 burpees (sub up/downs)

*Scale to 7-5-3 if needed.

Performance

A) E4M x 4 sets:

– 1-2 RIR bench press @ 65% w/ 32X1 tempo

– 4-8 strict ring or supinated pull-ups (weighted if able)

– 8-12 banded face pulls

B) E90S x 10-15 sets

– 20 double unders

– 9 RKB swings (53/35)

– 6 pull-ups

– 3 burpees to target

Thursday 5/11

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side rear foot elevated split squats

*Scale with regular split squats

Even:

– 8-12 banded tricep push-downs

– 8-12 bent over BB rows

*heavier than last week

B) 3 rounds for time:

– 400m row

– 15-12-9

• DB hang squat cleans
• Dips

Performance

A) E2M x 8 sets

– 1 squat clean

*Build to a heavy single rep

B) 3 rounds for time:

– 500/400m row

– 15-12-9

• Squat cleans (115/95, 95/65)
• Ring dips

Friday 5/12

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12/side half kneeling BB landmine press

Even:

– 8-12 KB Romanian deadlifts

– 12-16 KB gorilla rows

Performance

A) E2M x 8 sets

Sets 1-2: 2 push press + 1 split jerk

Sets 3-4: 1 push press + 1 split jerk

Sets 5-8: 1 split jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10-20 alternating DB curls

– 10-20 seated leg lift-overs (from floor)

– 10-20/side single arm bent over banded tricep kick-backs

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 8 DB hang power snatches (50/35)

– 6 DB goblet squats

Saturday 5/13

Fitness

TBA

Performance

TBA

Sunday 5/14

10-12pm Open Gym

Monday 5/1

Fitness

A) E4M x 4 sets:

– 6-10 bench press w/ 32X1 tempo

– 4 supinated pull-up negatives (2-3 sec descent)

– 8/side SA trap 3 raise w/ pause (2.5-10 lb)

B) E3M x 4-8 sets:

– 12/9 cal row

– 10 RKB swings

– 8 push-ups or dips

– 6 box step-ups

Performance

A) E4M x 4 sets:

– 2 RIR bench press @ 60% w/ 32X1 tempo

– 4-8 strict ring or supinated pull-ups (weighted if able)

– 8/side SA trap 3 raise w/ pause (2.5-10 lb)

B) E3M x 4-8 sets:

– 15/12 cal row

– 12 RKB swings (53/35)

– 6-9 ring rips

– 6 box jump overs (24/20”)

RX+ use 70/44

Tuesday 5/2

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side rear foot elevated split squats

*Scale with regular split squats

Even:

– 8-12 banded tricep overhead extensions

– 8-12 alt. archer ring row hold switches

*heavier than last week

B) E5M x 3-5 sets:

– 400m run

– 10 DB thrusters

– 30 single unders

*Scale run back to 300m if needed. 

Performance

A) E2M x 8 sets

Sets 1-4: 2 squat cleans

Sets 5-8: 1 squat clean

*Build to a heavy single rep

B) E5M x 3-5 sets:

– 400m run

– 10 unbroken BB thrusters

– 30 double unders

*Pick a weight on thrusters that stays unbroken but will challenge you.

Wednesday 5/3

Fitness & Performance

40 min AMRAP @ 70-80%:

– 250/200m row

– 12 alt. DB hang power snatches (50/35)

– 200m run

– 12 lemon squeezes

– 250/200m row

– 12 DB goblet hold reverse lunges (sub prisoner lunges)

– 200m run

– 12 ring rows

Thursday 5/4

Fitness & Performance

A) E3.5M x 4 sets:
– 8-12 strict BB presses @ 1 RIR

– 8-12/side DB chainsaw row

– 8-12 medball hamstring curls

*Heavier than last week

Fitness

B) E90S x 10-15 sets:

– 4 DB push-press

– 5 strict pull-ups

– 6 air squats

– 20 single unders

Performance

B) E90S x 10-15 sets:

– 3 shoulder to overhead (135/95, 115/75, 95/65)

– 5 pull-ups

– 7 air squats

– 20 double unders

RX+ use 155/105 w/ 5 CTB pull-ups or 3 bMUs + 9 air squats

Friday 5/5

Fitness

A) E3.5M x 5 sets:

– 6 deadlifts

-12-16 alt. DB top down DB bench press

– 8-12 DB/KB lat pull-overs off bench

*Same or heavier than last week.

Performance

A) E3.5M x 5 sets:

– 6 deadlifts @ 55-65%

*Heavier than last week.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12 DB tricep rollback extensions

– 8-12/side banded or cable half kneeling chops

– 8-12 BB drag curls

OR

Conditioning Option

For time:

– 800m run

– 80 RKB swings

– 600m run

– 60 air squats

– 400m run

– 40 abmat sit-ups

– 200 m run

– 20 burpees

Saturday 5/6

Fitness

Performance

Sunday 5/7

Open Gym 10-12pm

Monday 4/24

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side rear foot elevated split squats

*Scale with regular split squats

Even:

– 8-12 banded tricep overhead extensions

– 8-12 alt. archer ring row hold switches

B) E3M x 4-8 sets:

– 15/12, 12/9 or 10/7 cal row

– 3-5 DB squat clean to thrusters 

– 5 up/downs

Performance

A) E2M x 8 sets

Sets 1-4: 2 squat cleans

Sets 5-8: 1 squat clean

*Build to a heavy single rep

B) E3M x 4-8 sets:

– 15/12 cal row

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

– 5 burpees over the barbell

RX+ use 135/95

Tuesday 4/25

Fitness & Performance

A) E3.5M x 4 sets:
– 8-12 strict BB presses @ 1-2 RIR

– 8-12/side DB chainsaw row

– 8-12 medball hamstring curls

*Heavier than last week

Fitness

B) 3 rounds for time:

– 400m run

– 10-8-6 DB up/down devil press

– 16-12-8 strict pull-ups

Performance

B) 3 rounds for time:

– 400m run

– 10-8-6 DB devil press (35/25s)

– 20-16-12 pull-ups

Wednesday 4/26

Fitness

A) E3.5M x 4 sets:

– 6 deadlifts

-12-16 alt. DB top down DB bench press

– 8-12 DB/KB lat pull-overs off bench

*Same or heavier than last week.

B) EMOM x 10-20 sets:

– 6 RKB swings (heavy)

– 5 dips or push-ups

– 4 box step-ups

Performance

A) E3.5M x 4 sets:

– 6 deadlifts @ 55-65%

*Heavier than last week.

B) EMOM x 10-20 sets:

– 7 RKB swings (heavy)

– 5 dips

– 3 box jump overs (24/20”)

Thursday 4/27

Fitness & Performance

40 min AMRAP @ 70-80%:

– 500m row

– 16 DB hang power cleans (4/4/4/4 @ 50/35)

– 16 push-ups

– 16 air squats

– 400m run

– 16 lemon squeezes

– 16 ring rows

– 48 double unders

*Goal is to stay at the same intensity the entire time.

Friday 4/28

Fitness

A) E3.5M x 4 sets:

– 6 front squats (BB or dKB)

– 8-12 DB incline presses w/ pause

– 8-12 DB/KB chest supported incline row w/ pause

Performance

A) E3.5M x 4 sets:

– 6 front squats @65-75%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated double KB front squats

– 8-12 BB bradford presses

– 8-12 heel slide hamstring curls

– 8-12/side bent over DB rows

OR

Conditioning Option

4-6 sets:

– 15/12 cal row

– 12 SA DB push press (6/6)

– 15 RKB swings

– 12 goblet squats

R2M

Saturday 4/29

Fitness

TBA

Performance

TBA

Sunday 4/30

Open Gym 10-12pm

Monday 4/17

Fitness & Performance

A) E3.5M x 4 sets:
– 8-12 strict BB presses @ 2 RIR

– 8-12/side DB chainsaw row

– 8-12 medball hamstring curls

Fitness

B) 5 rounds:

– 200m run

– 4 DB up/down devil presses 

– 4-8 strict pull-ups

– 12 lateral line hops

R60S

Performance

B) 5 rounds:

– 200m run

– 4 DB devil presses (35/25s)

– 8 pull-ups

– 12 lateral hops over DB

R60S

RX+ complete with CTB pull-ups

Tuesday 4/18

Fitness

A) E3.5M x 4 sets:

– 8 deadlifts

– 12-16 DB floor press

– 8-12 tall kneeling banded lat-pull-down

*Same or heavier than last week.

B) E5M x 3-5 sets:

– 400m row

– 1 double KB deadlifts 

– 5-10 dips or push-ups

*Keep same or increase pace on rowers every set.

Performance

A) E3.5M x 4 sets:

– 8 deadlifts @ 50-60%

*Same or heavier than last week.

B) E5M x 3-5 sets:

– 500/400m row

– 12 double KB deadlifts (53/35s)

– 6-12 ring dips

*Keep same or increase pace on rowers every set.

Wednesday 4/19

Fitness

2 sets total…

3 min clock

– 300 run, in remaining time…

• 6 alt. DB snatch
• 6 box step-ups 

R90S

3 min AMRAP

– 3 hanging knee raises

– 6 air squats

– 9 RKB swings 

R90S

3 min clock

– 300m row, in remaining time…

• 6 ring / inverted BB rows
• 6 push-ups

R90S

3 min AMRAP

– 3 toes to bar

– 6 air squats

– 9 RKB swings (53/35)

R90S

3 min clock

– 300 run, in remaining time…

• 6 DB goblet / prisoner reverse lunges
• 12 single unders

R90S

Performance

2 sets total…

3 min clock

– 300 run, in remaining time…

• 6 alt. DB snatch (50/35)
• 3 box jump overs (24/20”)

R90S

3 min AMRAP

– 3 toes to bar

– 6 air squats

– 9 RKB swings (53/35)

R90S

3 min clock

– 375/300m row, in remaining time…

• 6 ring / inverted BB rows
• 6 push-ups

R90S

3 min AMRAP

– 3 toes to bar

– 6 air squats

– 9 RKB swings (53/35)

R90S

3 min clock

– 300 run, in remaining time…

• 6 DB goblet reverse lunges
• 12 double unders

R90S

*Switch runs and rows the second time through

Thursday 4/20

Fitness

A) E4M x 4 sets:

– 8 front squats (BB or dKB)

– 8-12 DB incline presses w/ pause

– 8-12 DB/KB chest supported incline row w/ pause

B) EMOM x 10-20 sets:

– 3 double DB hang squat cleans

– 3 DB push press

– 3 burpees

Performance

A) E4M x 4 sets:

– 8 front squats @55-65%

B) EMOM x 10-20 sets:

– 3 tng squat cleans (115/75, 95/65, 75/55)

– 3 shoulder to overhead

– 3 burpees over the bar

RX+ sub HSPUs for S2O

Friday 4/21

Fitness & Performance

A) E4M x 5 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

B) Strength Option

3-4 sets for quality:

– 1 length hang over hand vertical sled pull (seated)

– 12-16 DB walking death march

– 12-16 banded or cable tricep push-down

– 12-16 alt. crossbody SL hanging knee raises

OR

Conditioning Option

E2M x 8-12 sets:

– 250/200m row

• After even sets: 4-8 DB thrusters (35/25s)
• After odd sets: 4-8 lemon squeezes

*Keep rows the same pace.

*RX+ 50/35s

Saturday 4/22

Fitness

TBA

Performance

TBA

Sunday 4/23

Open Gym 10-12pm

Monday 4/10

Fitness

A) E3.5M x 3 sets:

– 8 deadlifts

– 12-16 DB floor press

– 8-12 tall kneeling banded lat-pull-down

B) E5M x 3-5 sets:

– 400m row

– 12-16 SA DB hang power clean + push press (4/4/4/4)

– 8-12 alt. box step-ups

Performance

A) E3.5M x 3 sets:

– 8 deadlifts @ 50-60%

B) E5M x 3-5 sets:

– 500/400m row

– 16 SA DB hang power clean + push press (4/4/4/4 @ 50/35)

– 12 box jump overs (24/20”)

Tuesday 4/11

Fitness

2 sets total…

3 min clock

– 300 run, in remaining time…

• 6 RKB swings
• 6 reverse prisoner lunges

R90S

3 min AMRAP

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R90S

3 min clock

– 300m row, in remaining time…

• 6 wallballs 
• 3 up/downs

R90S

3 min AMRAP

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R90S

3 min clock

– 300 run, in remaining time…

• 3 lemon squeezes
• 12 single unders

R90S

*Switch runs and rows the second time through

Performance

2 sets total…

3 min clock

– 300 run, in remaining time…

• 6 RKB swings (53/35)
• 6 reverse prisoner lunges

R90S

3 min AMRAP

– 3 pull-ups

– 6 push-ups

– 9 air squats

R90S

3 min clock

– 375/300m row, in remaining time…

• 9 wallballs (20/14)
• 3 up/downs

R90S

3 min AMRAP

– 3 pull-ups

– 6 push-ups

– 9 air squats

R90S

3 min clock

– 300 run, in remaining time…

• 3 lemon squeezes
• 12 double unders

R90S

*Switch runs and rows the second time through

Wednesday 4/12

Fitness

A) E4M x 3 sets:

– 8 front squats (BB or dKB)

– 8-12 DB incline presses w/ pause

– 8-12 DB/KB chest supported incline row w/ pause

B) E90S x 10-15 sets:

– 6 goblet squats

– 6 hanging knee raise

– 3-dips

– 3 burpees

Performance

A) E4M x 3 sets:

– 8 front squats @55-65%

B) E90S x 10-15 sets:

– 3 front squats (from floor)

– 6 toes to bar

– 6 ring dips

– 3 burpees over the barbell

*Pick a weight on FS that is tough but fluid.

Thursday 4/13

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 4/4

Fitness

B) 3-4 rounds for time:

– 400m run

– 8 plate ground to overhead

– 8 plate/prisoner walking lunges

– 16 plate Russian twists

R60S

Performance

B) 3-4 rounds for time:

– 400m run

– 12 plate ground to overhead (45/35)

– 12 OH plate walking lunges

– 24 plate Russian twists

R60S

Friday 4/14

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

*Last day for these movements

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

Fitness & Performance

B) 3-4 sets for quality:

– 1 lap heavy forward sled drag or push

– 8-12 BB overhead tricep extensions

– 20-30 sec/side side plank

– 8-12 tough ring rows

Saturday 4/15

Fitness

TBA

Performance

TBA

Sunday 4/16

10-12pm Open Gym

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