Monday 5/30

Murph

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition bodyweight movements as needed. 

*Wear a 20/14 weight vest if you have one. 

½ Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition bodyweight movements as needed. 

¼ Murph

– 400m run

– 25 pull-ups

– 50 push-ups

– 750 air squats

– 400m run

*Partition bodyweight movements as needed. 

Tuesday 5/31

Fitness

A) E2MOM x 8 sets (4 each, alternating)

Even:

– 8 double KB heel elevated front squats w/ pause

– 8-12/side half kneeling DB press

Odd:

– 8-12 tough ring rows

– 8-12 supine medball hamstring curls

B) E90S  x 10-15 sets

– 20 single unders / lateral hops

– 4 double DB hang power cleans

– 4 wallballs

– 4 box step ups 

Performance

A) E2MOM x 8 sets:

– 1 power clean + 1 front squat + 1 hang (squat) clean

B) E90S  x 10-15 sets

– 20 double unders

– 3 TnG power cleans @ 65-75% of A

– 6 wallballs (20/14)

– 3 box jump overs (24/20”)

Wednesday 6/1

Fitness

E8M x 4-5 sets:

– 200m row

– 6 alt DB power snatch 

– 8 hanging knee raise

– 200m run

– 10 goblet hold/prisoner reverse lunges

– 12 push-ups

Performance

E8M x 4-5 sets:

– 250/200m row

– 6 power snatch (95/65, 75/55)

– 9 toes to bar

– 200m run

– 12 front rack reverse lunges

– 15/12 push-ups

Thursday 6/2

Fitness

A) E4M x 4 sets:

– 6-10 BB box squats

– 16 L-seated DB overhead piston press

– 16-20 alt. KB gorilla rows

*Same or heavier than last week.

B) E3M x 4-7:

– 12/9 cal row (scale to 10/7)

– 4-6 DB up/down devil press

– 6-9 lemon squeezes

Performance

A) E4M x 4 sets – back squats

Set 1: 10 @ 50%

Set 2: 8 @ 60%

Set 3&4: 8 @ 65%

B) E3M x 4-7:

– 15/12 cal row

– 6 DB devil press (35/25s)

– 9 lemon squeezes

Friday 6/3

Fitness

A) E2M x 6 sets:

– 5-3-2-1-1-1 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

Performance

A) E2M x 6 sets:

– 5-3-2-1-1-1 push jerks

*Heavier than 5/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 DB incline press

– 12-16 DB/KB death march

– 4-8 strict pull-ups (weighted, bodyweight, banded)

– 1 lap suitcase carry

OR

Conditioning Option

8 rounds for time:

– 200m run

– 12 RKB swings 

– 8 KB box step overs

Saturday 6/4

Fitness

TBA – Bring A Friend 

Performance

TBA – Bring A Friend

Sunday 6/5

Open Gym 10-12pm

Monday 5/23

Fitness

A) E4M x 3 sets:

– 6-10 BB box squats

– 16 L-seated DB overhead piston press

– 16-20 alt. KB gorilla rows

B) 3 rounds for time

– 400m run

– 15-12-9 BB or DB thrusters 

– 15-12-9 pull-ups

Performance

A) E4M x 3 sets – back squats

Set 1: 10 @ 50%

Set 2: 8 @ 60%

Set 3: 8 @ 65%

B) “Fran”

21-15-9 reps for time:

– thrusters (95/65)

– pull-ups

Tuesday 5/24

Fitness

E6M x 5-7 sets:

– 400m row

– 8 DB hang power cleans

– 10 hanging knee raises

– 8 box step ups

– 8-12 push-ups

Performance

E6M x 5-7 sets:

– 500/400m row

– 9 power cleans (115/75, 95/65)

– 12 toes to bar

– 9 box jump overs

– 15/12 push-ups

Wednesday 5/25

Fitness

A) E2M x 6 sets:

– 5-4-3-2-1-1 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

B) E90S x 10-15 sets:

– 4 DB push press

– 4 horizontal ring rows

– 4 KB goblet squats

– 4 lemon squeezes

Performance

A) E2M x 6 sets:

– 5-4-3-2-1-1 push jerks

*Heavier than 5/16

B) E90S x 10-15 sets:

– 3 push jerk @ 65-75% of A

– 4 horizontal ring rows

– 5 KB goblet squats (53/35)

– 6 lemon squeezes

RX+ perform 2 bMUs ring MUs for RRs.

Thursday 5/26

Fitness

A) E3M x 6 sets

– 10-8-6-4-2-1 deadlifts

After even sets:

– 8-12 DB floor press

After odd sets:

– 8-12 tall kneeling banded lat pull-downs

*Heavier than 5/17

B) 5 rounds for time:

– 200m run

– 8 double KB/DB deadlifts

– 20 single unders

– 4-8 strict pull-ups

R60S

Performance

A) E3M x 6 sets

Deadlift

Set 1: 5 @ 70%

Set 2: 3 @ 80%
Sets 3-6: 1-3 @ 80-92.5%

*Heavier than 5/17

B) 5 rounds for time:

– 200m run

– 10 double KB/DB deadlifts (53/35s)

– 20 double unders

– 5-10 strict pull-ups

R60S

Friday 5/27

Fitness & Performance

A) E4M x 4 sets:

– 8-16 DB bench press w/ pause

– 8-12/side SA half kneeling banded lat pull/downs

– 8/side DB external rotations

B) Strength Option

3-4 sets for quality:

– 8-12/side rear foot elevated split squats

– 8-12 bent over BB rows w/ pause

– 8-12 dips (banded/bodyweight/weighted)

– 8-12/side SA DB preacher curls (bench at hip crease)

OR

Conditioning Option

For time:

– 50 cal row

– 35 RKB swings

– 35 cal row

– 20 RKB swings 

– 20 cal row

Saturday 5/28

Fitness

TBA

Performance

TBA

Sunday 5/29

Open Gym 10-12pm

Monday 5/16

Fitness

A) E2M x 6 sets:

– 5-5-4-2-2-2 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

B) E90S x 10-15 sets

– 5 DB push press

– 3 DB box step overs

– 4 hanging knee raise

– 2 up/downs

Performance

A) E2M x 6 sets:

– 5-4-3-2-2-2 push jerks

*Heavier than 5/6

B) E90S x 10-15 sets

– 5 push jerks (115/75, 95/65, 75/55)

– 3 box jump overs (24/20”)

– 4 toes to bar

– 2 burpees to target

RX+ perform reps of 6-4-5-3

Tuesday 5/17

Fitness

A) E3M x 6 sets

– 10-8-6-4-4-2 deadlifts

After even sets:

– 8-12 DB floor press

After odd sets:

– 8-12 tall kneeling banded lat pull-downs

*Heavier than 5/9

B) 5 rounds for time

– 200m row

– 12 SA DB hang power cleans 

– 12 push-ups (elevate if needed)

– 24 single unders

R60S

Performance

A) E3M x 6 sets

Deadlift

Set 1: 7 @ 65%

Set 2: 5 @ 75%
Sets 3-6: 1-3 @ 80-90%

*Heavier than 5/9

B) 5 rounds for time

– 250/200m row

– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)

– 15/12 push-ups

– 30 double unders

R60S

Wednesday 5/18

Fitness

E6M x 5-7 sets:

– 400m run

– 10 RKB swings

– 8 goblet hold KB walking lunges

– 10 strict pull-ups

– 8 lemon squeezes

Performance

E6M x 5-7 sets:

– 400m run

– 12 RKB swings (53/35)

– 10 (5/side) SA OH KB walking lunges

– 12 pull-ups

– 10 lemon squeezes

RX+ sub 6 bMUs for pull-ups

Thursday 5/19

Fitness

A) E4M x 4 sets:

– 6-8 bench press 

– 8-12/side SA half kneeling banded lat pull/downs

– 8-12 bent over reverse flys

B) 15 min AMRAP:

– 12/9 cal row

– 10 RKB swings

– 8 dips

– 6 burpees over the rower

RX+ use 70/44

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 80% 

– 8-12/side SA half kneeling banded lat pull/downs

– 8-12 bent over reverse flys

B) 15 min AMRAP:

– 15/12 cal row

– 12 RKB swings (53/35)

– 9 ring dips

– 6 burpees over the rower

RX+ use 70/44

Friday 5/20

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling landmine press 

– 4-8 strict hanging leg or knee raise

Even sets:

– 12-16 alt. landmine lateral squats

– 12-16 L-seated banded row

Performance

A) E2M x 8 sets

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

Sets 5-8: 1 power snatch

*PS reps are not touch and go

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side tall box step ups (weight if able – limit push-off)

– 12-16 DB rollback tricep extensions

– 8-12 slide hamstring curls

– 12-16 standing BB/EZBB/DB curls

OR 

Conditioning Option

For time:

– 800-600-400-200m run

– 24-16-12-6 

• OH/hug plate lunges (45/35, 35/25, 25/15)
• Ring rows

Saturday 5/21

Fitness

TBA

Performance

TBA

Sunday 5/22

Open Gym 10-12pm

Monday 5/10

Fitness

A) E3M x 6 sets

– 10-8-6-4-4-2 deadlifts

After even sets:

– 8-12 DB floor press

After odd sets:

– 8-12 tall kneeling banded lat pull-downs

*Heavier than 4/29

B) For time:

– 32 cal row

– 20 DB/prisoner reverse lunges

– 15 hanging knee raises

– 24 cal row

– 16 DB/prisoner reverse lunges

– 12 toes to bar

– 16 cal row

– 12 DB/prisoner reverse lunges

– 9 toes to bar

Performance

A) EM x 6 sets

Deadlift

Set 1: 8 @ 60%

Set 2: 6 @ 70%
Sets 3-6: 2-4 @ 80-85%

*Heavier than 4/29

B) For time:

– 40/32 cal row

– 30 DB reverse lunges (35/25)

– 20 toes to bar

– 30/24 cal row

– 20 DB reverse lunges

– 15 toes to bar

– 20/16 cal row

– 10 DB reverse lunges

– 10 toes to bar

Tuesday 5/11

Fitness

A) E4M x 4 sets:

– 8-12 bench press 

– 8-12/side SA half kneeling banded lat pull/downs

– 8-12 bent over reverse flys

B) Mini Murph Prep

E5M x 3-4 sets

– 400m run (scale to 300m)

– 10 strict pull-ups

– 15 push-ups

– 20 air squats

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75-80% 

– 8-12/side SA half kneeling banded lat pull/downs

– 8-12 bent over reverse flys

B) Murph Prep

E5M x 3-4 sets

– 400m run

– 10 strict pull-ups

– 20/15 push-ups

– 30 air squats

Wednesday 5/12

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling landmine press 

– 4-8 strict hanging leg or knee raise

Even sets:

– 12-16 alt. landmine lateral squats

– 12-16 L-seated banded row

B) E90S x 10-15 sets:

– 6 alt DB snatches

– 4 DB box jump overs

– 4-6 dips

– 4 up/downs

Performance

A) E2M x 8 sets

Sets 1-4: 2 power snatch

Sets 5-8: 1 power snatch

*PS reps are not touch and go

B) E90S x 10-15 sets:

– 6 alt DB snatches (50/35)

– 4 box jump overs (24/20”)

– 4-6 ring dips

– 4 burpees

*RX+ perform 6-6-6-6 reps 

Thursday 5/13

Fitness

E5M x 5-8 sets:

– 400m row

– 6 up down DB devil press

– 6-10 lemon squeezes

– 24 single unders

Performance

E5M x 5-8 sets:

– 500/400m row

– 6 DB devil presses (35/25s)

– 6-10 lemon squeezes

– 30 double unders

Friday 5/14

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 12-16 alternating front foot elevated reverse lunge

*Knees over toes focus

Even sets:

– 8-12 DB floor press

– 8-12 bent over BB rows

Performance

A) E2M x 8 sets

Sets 1-3: 2-3 front squats @ 75-85%

Sets 4-6: 1-2 @ 85-90%

Sets 7-8: 1 @ 92.5+%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side B-stance single leg BB/DB Romanian deadlifts

– 8-12 DB lat pull-overs

– 1 lap reverse heavy sled drag

– 10-20 banded tricep push-downs

OR 

Conditioning Option

6 rounds for time:

– 250m row/200m run/500m AB/200m ski

– 8 double DB hang power clean + push press

– 8 DB front squats

– 16 mountain climbers

Saturday 5/15

Fitness

TBA

Performance

TBA

Sunday 5/16

Open Gym 10-12pm

Monday 5/2

Fitness

A) E4M x 3 sets:

– 8-12 bench press 

– 8-12/side SA half kneeling banded lat pull/downs

– 6-8/side banded twist @ 3010 tempo

B) “Mini-er Murph”

For time:

– 600m run

+ 

6 rounds:

– 5 pull-ups

– 10 push-ups

– 15 air squats

+ 

600m run

Join us for Memorial Day Murph on Monday, May 30th!

Performance

A) E4M x 3 sets:

– 1 RIR bench press @ 75-80% 

– 8-12/side SA half kneeling banded lat pull/downs

– 6-8/side banded twist @ 3010 tempo

B) “Mini Murph”

For time:

– 800m run

+ 

8 rounds:

– 5 pull-ups

– 10 push-ups

– 15 air squats

+ 

800m run

Tuesday 5/3

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling landmine press 

– 4-8 strict hanging leg or knee raise

Even sets:

– 12-16 alt. landmine lateral squats

– 12-16 L-seated banded row

B) 15 min AMRAP:

– 12 cal row

– 10 alt. DB snatch

– 8 DB box step overs

Performance

A) E2M x 8 sets

Sets 1-2: 3 hang power snatch

Sets 3-4: 2 hang power snatch

Sets 5-8: 1 hang power snatch

B) 15 min AMRAP:

– 15 cal row

– 12 alt. DB snatch (50/35)

– 9 box jump overs (24/20”)

Wednesday 5/4

Fitness

E5M x 5-8 sets:

– 400m run

– 8 double KB deadlifts

– 6-10 dips

– 6-10 lemon squeezes or sit-ups

Performance

E5M x 5-8 sets:

– 400m run

– 8 deadlifts 

– 6-10 ring dips

– 6-10 lemon squeezes

*DL: 225/155, 185/125, 155/105, 135/95, 115/75

Thursday 5/5

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 12-16 alternating front foot elevated reverse lunge

*Knees over toes focus

Even sets:

– 8-12 DB floor press

– 8-12 bent over BB rows

B) EMOM x 10-15 sets

– 20 single unders or lateral hops

– 3 DB front squats

– 3-5 hanging knee raise

– 3 DB up/down devil press

Performance

A) E2M x 8 sets

Sets 1-3: 2-3 front squats @ 75-85%

Sets 4-6: 1-2 @ 85-90%

Sets 7-8: 1 @ 92.5+%

B) EMOM x 10-15 sets

– 20 double unders

– 3 front squats @ 55-65% of A

– 3-5 toes to bar

– 3 DB devil press (35/25s)

*FS taken from floor

Friday 5/6

Fitness

A) E2M x 6 sets:

– 5-5-4-4-3-3 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

Performance

A) E2M x 6 sets:

– 3 push jerks

*Heavier than 4/28

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap farmers carry

– max effort tough push-ups (10-20 reps)

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

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

OR 

Conditioning option

10 rounds for time:

– 10 cal row

– 10 wallballs

– 10 RKB swings

Saturday 5/7

Fitness

TBA

Performance

TBA

Sunday 5/9

Open Gym 10-12pm

Monday 4/25

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8/side dDB/KB b-stance Romanian deadlifts

– 8-12 ring rows

Even sets:

– 8-12/side DB/KB half kneeling overhead press

– 8-12 alt. contralateral V-ups

B) E90S x 10-15 sets:

– 3 dDB power clean + push press

– 3-6 strict pull-ups

– 3 up/downs

– 3-6 wallballs

Performance

A) E2M x 8 sets:

– 1 clean + 1 split jerk

B) E90S x 10-15 sets:

– 3 TnG power clean + push jerk (115/75, 95/65)

– 6 pull-ups

– 3 burpees over the bar

– 6 wallballs

*RX+ 135/95.

Tuesday 4/26

Fitness & Performance

E3M x 2 sets total

Station 1: AMRAP in 2 minutes

– 3 DB/KB thrusters (35/25s)

– 3 box jump overs (Fitness: step-ups)

Station 2: 

– 500m row (Fitness: 400m row)

Station 3: AMRAP in 2 minutes

– 3 dual DB/KB snatch

– 6 prisoner reverse lunges

Station 4: 

– 400m run

Station 5: AMRAP in 2 minutes

– 6 push-ups

– 9 air squats

Station 6:

– 500m row or 400m run 

(pick one the first time through then switch for the second)

*Can also sub in 1000m AB or 400m ski

Wednesday 4/27

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side DB/BB split squats

Even sets:

– 12-16 alternating KB gorilla rows

– 12-16 double banded OH tricep extensions

*Split squats can be from floor or rear foot elevated.

B) E3M x 4-7 sets:

– 12/9 or 10/8 cal row

– 10 RKB swings 

– 20 single unders

Performance

A) E2M x 8 sets

Sets 1-4: 2-3 front squats @ 80-85%

Sets 5-8: 1-2 @ 90+%

B) E3M x 4-7 sets:

– 12/9 cal row

– 12 RKB swings (53/35)

– 24 double unders

*RX+ perform reps of 15/12-15-30

Thursday 4/28

Fitness

A) E2M x 6 sets:

– 5 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

*Heavier than 4/19

B) For time:
– 600m run

– 20 DB push press

– 15 hanging knee raise

– 400m run 

– 15 DB push press

– 10 hanging knee raise

– 200m run

– 10 DB push press

– 5 hanging knee raise

*Scale runs to 400-300-200 if needed.

Performance

A) E2M x 6 sets:

– 4 push jerks

*Heavier than 4/19

For time:
– 600m run

– 20 shoulder to overhead (95/65)

– 20 toes to bar

– 400m run 

– 15 shoulder to overhead

– 15 toes to bar

– 200m run

– 10 shoulder to overhead

– 10 toes to bar

*RX+ use 115/75.

Friday 4/29

Fitness

A) E3M x 6 sets

– 10-8-6-4-4-4 deadlifts

After even sets:

– 8-12 DB floor press

After odd sets:

– 8-12 tall kneeling banded lat pull-downs

*Heavier than 4/21

Performance

A) EM x 6 sets

Deadlift

Set 1: 8 @ 60%

Set 2: 6 @ 70%%
Sets 3-6: 3-4 @ 80%

*Heavier than 4/21

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12/side DB/KB bent over row

– 8-12 medball hamstring curls

– 12-16 DB skullcrushers

OR

Conditioning Option

For time:

– 1000/800m row

+ 

4x:

– 5 DB devil press (35/25s)

– 10 DB reverse lunges

– 15 abmat sit-ups

+ 

1000/800m row

Saturday 4/30

Fitness

TBA

Performance

TBA

Sunday 5/1

10-12pm Open Gym

Monday 4/18

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side DB/BB split squats

Even sets:

– 12-16 alternating KB gorilla rows

– 12-16 double banded OH tricep extensions

*Split squats can be from floor or rear foot elevated.

B) For time:

– 400m run

+

– 9-7-5

• DB thrusters
• strict pull-ups

+

400m run

+

– 5-7-9

• DB thrusters
• strict pull-ups

+

400m run

*scale with 300m runs if needed

Performance

A) E2M x 8 sets:

– 2-3 front squats @ 80+%

B) For time:

– 400m run

+

– 12-8-4

• thrusters (95/65)
• pull-ups

+

400m run

+

– 4-8-12

• thrusters (95/65)
• pull-ups

+

400m run

Tuesday 4/19

Fitness

A) E2M x 6 sets:

– 5 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

B) E90S x 10-15 reps

– 6 DB hang power cleans

– 4 hanging knee raises

– 6-10 wallballs

Performance

A) E2M x 6 sets:

– 5 push jerks

B) E90S x 10-15 reps

– 5 TnG power cleans

– 5 toes to bar

– 10 wallballs (20/14)

Wednesday 4/20

Fitness

E3M x 2 sets total

Station 1: AMRAP in 2 minutes

– 3 DB up/down devil press

– 3 box step overs

Station 2: 

– 400m row

Station 3: AMRAP in 2 minutes

– 6 KB swings

– 6 dips

Station 4: 

– 400m run

Station 5: AMRAP in 2 minutes

– 3 burpees

– 9 air squats

Station 6:

– 400m row or 400m run 

(pick one the first time through then switch for the second)

*Can also sub in 800m AB or 300m ski

Performance

E3M x 2 sets total

Station 1: AMRAP in 2 minutes

– 3 DB devil press (35/25s)

– 3 box jump overs

Station 2: 

– 500m row

Station 3: AMRAP in 2 minutes

– 6 KB swings (53/35)

– 6 ring dips

Station 4: 

– 400m run

Station 5: AMRAP in 2 minutes

– 3 burpees

– 9 air squats

Station 6:

– 500m row or 400m run 

(pick one the first time through then switch for the second)

*Can also sub in 1000m AB or 400m ski

Thursday 4/21

Fitness

A) E3M x 5 sets

– 10-8-6-6-6 deadlifts

– 8-12 bench dips

– 8-12 DB lat pull-overs

*Heavier than 4/12

B) 5 rounds for time:
– 200m run

– 8 push-ups (elevate if needed)

– 8 dKB deadlifts

– 16 single unders or lateral hops

R60S

Performance

A) E3M x 5 sets

Deadlift

Set 1: 8 @ 60%

Set 2: 6 @ 60-65%
Sets 3-5: 4-6 @ 75%

*Heavier than 4/12

B) 5 rounds for time:
– 200m run

– 10-15 push-ups

– 10 dKB deadlifts (53/35s)

– 20 double unders

R60S

*RX+ perform 5-10 HSPUs

Friday 4/22

Fitness

A) E4M x 4 sets:

– 6-10 bench press

– 4-6 eccentric pull-ups

– 6-8/side banded twist @ 3010 tempo

*If you’re able to complete any strict pull-ups on your own, start off with those and finish with the eccentric reps.

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 65-70% 

– 6-12 strict ring/bar pull-ups (weighted if able)

– 6-8/side banded twist @ 3010 tempo

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 8-12 bent over BB rows

– 16-24 banded tricep push-down

– 20-30 sec/side side plank

OR

Conditioning Option

For time:

– 800m run (sub row/bike)

+

4 sets:

– 10 plate ground to overhead

– 10 OH plate lunges

– 10 straight leg sit-ups

+

– 800m run

Saturday 4/23

Fitness

TBA

Performance

TBA

Sunday 4/24

10-12pm Open Gym

Monday 4/11

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating DB incline presses

– 8-12 banded Spanish squats

Even sets:

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

– 8-12 medball hamstring curls

B) E90S x 10-15 sets:

– 16 single unders / lateral hops

– 4 alt. DB snatch

– 6 lemon squeezes

– 8 push-ups

Performance

A) E2M x 8 sets…

– 1 snatch

*Receive in squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 TnG power snatch

– 6 lemon squeezes

– 9/7 push-ups 

RX+ perform 3-6 HPSUs

Tuesday 4/12

Fitness

A) E3M x 5 sets

– 10-8-6-6-6 deadlifts

– 8-12 bench dips

– 8-12 DB lat pull-overs

*Heavier than 4/4

B) 3 rounds for time:

– 600-400-200m row

– 24-16-8 RKB swings 

– 8 KB box step-overs (20/16”)

Performance

A) E3M x 5 sets

Deadlift

Set 1: 10 @ 55%

Set 2: 8 @ 60-65%
Sets 3-5: 6 @ 70+%

*Heavier than 4/4

B) 3 rounds for time:

– 750/600-500/400-250/200m row

– 30-20-10 RKB swings (53/35)

– 10 KB box step-overs (20/16”)

Wednesday 4/13

Fitness

A) E4M x 4 sets:

– 8-12 bench press

– 4-6 eccentric pull-ups

– 6-8/side banded twist @ 3010 tempo

*If you’re able to complete any strict pull-ups on your own, start off with those and finish with the eccentric reps.

B) 5 rounds for time:

– 200m run

– 12 wallballs

– 6 hanging knee raise

R60S

Performance

A) E4M x 4 sets:

– 2 RIR bench press @ 60-65% 

– 6-12 strict ring/bar pull-ups (weighted if able)

– 6-8/side banded twist @ 3010 tempo

*You should fall somewhere between 10-15 reps on your first set of bench press

B) 5 rounds for time:

– 200m run

– 16 wallballs (20/14)

– 8 toes to bar

R60S

RX+ perform 20 wallballs and 10 T2B.

Thursday 4/14

Fitness

E3M x 10 sets (5 each, alternating)

Station 1:

– 200m run

– 5 up/down DB devil press 

– 10 DB/prisoner reverse lunges

Station 2:

– 200m row

– 10 DB push press

– 5 up/down + box step-overs

Performance

E3M x 10 sets (5 each, alternating)

Station 1:

– 200m run

– 5 DB devil press (35/25s)

– 10 DB reverse lunges

Station 2:

– 250/200m row

– 10 DB push press

– 5 burpee + box jump overs (24/20”)

Friday 4/15

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8/side dDB/KB b-stance Romanian deadlifts

– 8-12 ring rows

Even sets:

– 8-12/side DB/KB half kneeling overhead press

– 8-12 alt. contralateral V-ups

Performance

A) E2M x 8 sets:

– 1 pause clean + 1 clean + 1 split jerk

*Pause for 1-2 counts at the knee on first rep.

Fitness & Performance

B) Strength Option

3-4 sets for quality of:

– 8/side high box step-up (weight if able)

– 12-16 seated overhead BB/DB tricep extension

– 12-16 seated banded hamstring curls w/ pause

– 8-12 tall kneeling banded lat pull-downs

OR

Conditioning Option

10 rounds for time:

– 12/9 cal row

– 6 DB thrusters

Saturday 4/16

Fitness

TBA

Performance

TBA

Sunday 4/17

10-12pm Open Gym