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

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

Monday 3/20

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 heel elevated KB front (2) or goblet (1) squat

*Slow on way down, pause at bottom

Even:

– 8-12/side SA DB bench press

– 4-8 strict wide grip pull-ups (weighted, BW or scaled)

*Heavier than 3/10, last time through these movements

B) 5 rounds, 3 minute AMRAP:

– 6 SA DB hang power cleans (3/side)

– 6 push-ups (elevated if needed)

– 6 air squats

R60S between rounds. 

*Start each new AMRAP where you previously left off.

Performance

A) E2M x 8 sets

– 1 power clean

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

B) “The Chief”

5 rounds, 3 minute AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S between rounds. 

*Start each new AMRAP where you previously left off.

Tuesday 3/21

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 3/13

Fitness

B) E3MOM x 4-7 sets:

– 12/9 cal row (scale to 10/7)

– 9-12 wallballs

– 3 up/down DB devil presses

Performance

B) E3MOM x 4-7 sets:

– 12/9 cal row

– 12 wallballs

– 3 DB devil presses

RX+ complete with 15/12 cal row

Wednesday 3/22

Fitness

2 times through

1) 5 min

– 500/400m row, in remaining time:

• 6 SA DB push press (3/side)
• 4 box step-ups 

R2.5M

2) 5 min

– 400m run, in remaining time:

• 6 alt. DB goblet reverse lunges (sub prisoner style)
• 4 knee to elbow or hanging knee raise

R2.5M

3) 5 min

– 500/400m row, in remaining time:

• 6 alt. DB snatch (20/14)
• 12 DB lateral hops

R2.5M

*Switch runs and rows second time through.

Performance

2 times through

1) 5 min

– 500/400m row, in remaining time:

• 6 SA DB push press (3/side @ 50/35)
• 4 box jump overs (24/20”)

R2.5M

2) 5 min

– 400m run, in remaining time:

• 6 alt. DB goblet reverse lunges
• 4 toes to bar

R2.5M

3) 5 min

– 500/400m row, in remaining time:

• 6 alt. DB snatch (20/14)
• 12 DB lateral hops

R2.5M

*Switch runs and rows second time through.

Thursday 3/23

Fitness & Performance

A) E3.5M 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.

Fitness

B) For time:

– 600m run

– 30 RKB swings

– 60 single unders

– 30 RKB swings

– 600m run

*Scale runs to 400m

Performance

B) For time:

– 600m run

– 40 RKB swings (53/35)

– 80 double unders

– 40 RKB swings

– 600m run

Friday 3/24

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

Performance

A) E2M x 6 sets:

– 3-3-2-2-1-1 push jerks

*BB starts from the floor

*Build to a heavy single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings

– 16-20 banded tricep push-downs

– 16-20 DB walking lunges

– 16-20 double KB gorilla rows

OR

Conditioning Option

21-18-15-12-9 reps for time:

– cal row

– DB thrusters (35/25s)

– abmat sit-ups

Saturday 3/25

Fitness

TBA

Performance

TBA

Sunday 3/26

10-12pm Open Gym

Monday 3/6

Fitness & Performance

A) E3.5M x 4 sets:

– 8-12 DB incline bench press w/ pause

– 8-12 bent over BB rows

– 8/side half kneeling high to low banded wood chops

*Heavier than 2/24

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 6 strict pull-ups

– 6-9 push-ups 

– 12 RKB swings

Scale push-ups by elevating hands

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 6 pull-ups

– 9 push-ups

– 12 RKB swings (53/35)

RX+ complete with 30 DUs, 6 CTB pull-ups, 6 HSPUs, 12 RKB swings @ 70/44

Tuesday 3/7

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

B) E2M x 8-12 sets

– 12/9 cal row (scale w/ 10/7)

– 6 DB push press

– 9 air squats

Performance

A) E2M x 6 sets:

– 3 touch and go push jerks

*BB starts from the floor

*Build to a heavy triple

B) E2M x 8-12 sets

– 12/9 cal row

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

– 9 air squats

RX+: 15/12 cal row

Wednesday 3/8

Fitness

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 600m run then in remaining time…

• 3 hanging knee raise
• 6 DB hang power clean + push press (3/side)

R3M

2) 6 min AMRAP:

– 750/600m row then in remaining time…

• 6 box step-ups
• 6 box dips

R3M

3) 6 min AMRAP:

– 12 walking lunges

– 9 abmat sit-ups

– 6 up/downs

R3M

Performance

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 600m run then in remaining time…

• 3 toes to bar
• 6 DB hang power clean + push press (3/side @ 50/35)

R3M

2) 6 min AMRAP:

– 750/600m row then in remaining time…

• 3 box jump overs (24/20”) 
• 6 ring dips

R3M

3) 6 min AMRAP:

– 12 walking lunges

– 9 abmat sit-ups

– 6 up/downs

R3M

Thursday 3/9

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB Romanian deadlifts@ 3011 tempo

– 8-12/side half kneeling landmine presses

– 10-20 sec ring row hold

*Heavier than 2/28

Fitness

B) 5 rounds for time:

– 200m run

– 4 up/down DB devil cleans

– 6 DB thrusters

– 8 lemon squeezes

R60S

Performance

B) 5 rounds for time:

– 200m run

– 5 DB devil cleans (35/25s)

– 7 DB thrusters

– 9 lemon squeezes

R60S

Friday 3/10

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 heel elevated KB front (2) or goblet (1) squat

*Slow on way down, pause at bottom

Even:

– 8-12/side SA DB bench press

– 4-8 strict wide grip pull-ups (weighted, BW or scaled)

*Heavier than 3/1

Performance

A) E2M x 8 sets

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

Sets 5-8: 1 power clean

*Pause is at knee for 2 counts

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 lap lateral sled drags

– 8-12 DB skull crushers

– 8/side rear foot elevated split squats (weighted, BW or non elevated)

– max effort BB curls @ 1010 tempo (10-20 rep range)

OR 

Conditioning Option

Saturday 3/11

Fitness

TBA – Bring A Friend

Performance

TBA – Bring A Friend

Sunday 3/12

Open Gym 10-12pm

Monday 2/27

A) E3M x 6 sets

– 3-5 BB front squats

After odd sets:

– 8-12 floor lying plate pull-overs

After even sets:

– 12-16 banded tricep overhead extensions

*build heavier than last week

B) E3M x 4-7 sets:

– 12/9 cal row

– 4-8 dbl DB/KB hang squat cleans (35/25s)

– 4 burpees

Scale w/ 10/7 cal row

Performance

A) E3M x 6 sets:

– 3-3-2-2-1-1 front squats

*build heavier than last week

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 dbl DB/KB hang squat cleans (35/25s)

– 4 burpees w/ extra push-up over rower

RX+: 15/12 cal row

Tuesday 2/28

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB Romanian deadlifts@ 3011 tempo

– 8-12/side half kneeling landmine presses

– 10-20 sec ring row hold

Fitness

B) E5M x 3-5 rounds

– 400m run

– 15 RKB swings

– 10 box step-ups

Scale w/ 300m run

Performance

B) E5M x 3-5 rounds

– 400m run

– 20 RKB swings (53/35)

– 10 box jump overs (24/20”)

RX+: 70/44 KB

Wednesday 3/1

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 heel elevated KB front (2) or goblet (1) squat

*Slow on way down, pause at bottom

Even:

– 8-12/side SA DB bench press

– 4-8 wide grip pull-ups (weighted, BW or scaled)

B) EMOM x 10-20 sets:

– 3 dbl DB power cleans

– 5 push-ups

– 7 air squats

Scale w/ hand elevated push-ups

Performance

A) E2M x 8 sets

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

Sets 5-8: 1 power clean

*Goal is to keep footwork in check.

B) EMOM x 10-20 sets:

– 3 touch and go power cleans (135/95, 115/75, 95/65)

– 5 push-ups

– 7 air squats

RX+: 5 HSPUs

Thursday 3/2

Fitness

Conditioning

Performance

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 400m run then in remaining time…

• 3 DB devil press (35/25s)
• 6 pull-ups

R3M

2) 6 min AMRAP:

– 500/400m row then in remaining time…

• 6 KB walking/reverse lunges (35/26s)
• 6 ring rows

R3M

3) 6 min AMRAP:

– 24 double unders

– 12 wallballs (20/14)

– 6 lemon squeezes

R3M

Friday 3/3

Fitness & Performance

A) E4M x 4 sets:

– 8 BB box squats

– 8-12/side SA straight arm banded lat pull-downs

– 8-12 dips (weighted, BW, scaled)

B) Strength Option

3-4 sets for quality:

– 8-12 KB/DB goblet banded Spanish squat (black)

– 8-12 DB Zottman curls

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

– 8-12/side banded tricep kick backs (red, low on post)

*Scale Spanish squats w/ no weight

OR

Conditioning Option 

For time:

– 1000m row

– 50 abmat sit-ups

– 750m row

– 40 walking lunges

– 500m row

– 30 plate ground to overhead (45/35, 35/25, 25/15)

– 250m row

– 20 burpees

Sub 2000-1500-1000-500m bike or 800-600-400-200m run

Saturday 3/4

Fitness & Performance

CrossFit Open Workout 23.3

Sunday 3/5

Open Gym 10-12pm