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

Monday 4/4

Fitness

A) E3M x 5 sets

– 8 deadlifts

– 8-12 seated DB presses

– 8-12 DB lat pull-overs

*Heavier than 3/25

B) 5 rounds for time:

– 200m row

– 12 RKB swings

– 10 DB push press

– 8 DB reverse lunges

R60S 

Performance

A) E3M x 5 sets

Deadlift

Set 1: 8 @ 50%

Set 2: 8 @ 55-60%
Sets 3-5: 8 @ 65%

*These are not TnG. Lower and reset every rep.

*Heavier than 3/25

B) 5 rounds for time:

– 250/200m row

– 12 RKB swings (53/35)

– 12 DB push press (35/25s)

– 12 DB reverse lunges

R60S 

Tuesday 4/5

Fitness 

A) E4M x 3 sets:

– 8-12 bench press

– 4-6 eccentric pull-ups

– 6-8/side banded twist @ 3010 tempo

B) 3 rounds for time:

– 400m run

– 3-2-1 sets of…

• 5 hanging knee raise
• 10/8 push-ups
• 15 air squats

*Scale run to 300m if needed.

Performance

A) E4M x 3 sets:

– 2 RIR bench press @ 60-65% 

– 6-12 strict 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) 3 rounds for time:

– 400m run

– 3-2-1 sets of…

• 8 toes to bar
• 12/9 push-ups
• 16 air squats

Wednesday 4/6

Fitness

E3M x 10 sets (5 each, alternating)

Station 1:

– 200m run (scale to top of hill)

– 10 wallballs (20/14)

– 20 single unders

Station 2:

– 250/200m row

– 8 dDB/KB hang power snatch 

– 4-6 up/down + box step up 

Performance

E3M x 10 sets (5 each, alternating)

Station 1:

– 200m run

– 12 wallballs (20/14)

– 30 double unders

Station 2:

– 250/200m row

– 8 dDB/KB hang power snatch (35/25s)

– 4-6 burpee + box jumps (20/16”)

Thursday 4/7

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) E3MOM x 4-7 sets:

– 12/9 cal row

– 6 dDB hang clean + push press

– 4 burpees

Performance

A) E2M x 8 sets:

– 1 hang clean + 1 clean + 1 split jerk

*Start lighter and build to a heavy but sharp set.

B) E3MOM x 4-7 sets:

– 15/12 cal row

– 5 TnG power clean + jerk

– 5 burpees over the bar

Friday 4/8

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.

Performance

A) E2M x 8 sets:

– 1 front squats w/ 32X1 tempo @ 70-80% + 1 regular front squat

*Heavier than 3/31

B) Strength Option

3-4 sets for quality of:

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

– 8-16 dips

– 8-12 medball hamstring curls

– 8-16 L-seated band rows

OR

Conditioning Option

5 rounds for time:

– 20/15 cal row

– 10-8-6-4-2 DB devil presses (35/25s)

Saturday 4/9

Fitness

E12M x 3-4 sets:

– 600m run

– 20 DB/KB reverse lunges

– 15 strict pull-ups in UB sets of 5

– 10 burpees

– 20/16 cal row 

*Scale with 400m run, prisoner lunges, up/downs, and 16/12 cal row.

Performance

E12M x 3-4 sets:

– 600m run

– 30 DB/KB reverse lunges (35/25s)

– 15 burpee pull-ups

– 30/24 cal row

RX+ performs 15 burpee CTB pull-ups or 10/8 burpee muscle ups.

Sunday 4/10

10-12pm Open Gym

Monday 3/28

Fitness

A) E3M x 6 sets:

– 6-4-2-6-4-2 box squats

After even: 12-16/side alternating DB bench press

After odd: 8-12 tall kneeling banded lat pull-downs

*heavier than 3/10

B) E90S x 10-15 sets:

– 20 double unders

– 5 DB thrusters (95/65)

– 4 hanging knee raises

– 3 up/downs

Performance

A) E3M x 6 sets:

– 6-4-2-5-3-1 back squats

*heavier than 3/18

B) E90S x 10-15 sets:

– 20 double unders

– 5 thrusters (95/65)

– 4 toes to bar

– 3 burpees over the barbell

RX+ use 115/75 and/or 5-5-5 rep scheme.

Tuesday 3/29

Fitness

E4M x 8 sets (4 each, alternating)

Station 1:

– 300m run

– 12 SA DD hang power cleans (4/4/4/4)

– 4-8 box step overs

Station 2:

– 300m row

– 12 goblet hold or bodyweight reverse lunges 

– 8-12 dips

*Scale with 200m rows or runs if needed.

Performance

E4M x 8 sets (4 each, alternating)

Station 1:

– 300m run

– 12 SA DD hang power cleans (4/4/4/4 @ 50/35)

– 4-8 box jump overs (24/20”)

Station 2:

– 375/300m row

– 12 goblet hold reverse lunges 

– 8-12 ring dips

Wednesday 3/30

Fitness

A) E2M x 8 sets

Even sets:

– 8-12 strict BB press

– 8-12 single leg DB hip thrusts R

Odd sets:

– 8-12 bent over double KB/DB row

– 8-12 single leg DB hip thrusts L

B) EMOM x 4-7 sets:

– 12/9 cal row (scale to 10/7)

– 9 DB push-press

– 6 strict pull-ups

*Scale to 10/7-8-6 if needed

Performance

A) E2M x 8 sets

Sets 1-4: 2 split jerks

Sets 5-8: 1 split jerk

*Heavier than 3/21

B) EMOM x 4-7 sets:

– 15/12 cal row

– 9 shoulder to overhead (95/65, 75/55)

– 6 pull-ups

RX+: 115/75 and/or CTB pull-ups

Thursday 3/31

Fitness

A) E2.5M x 6 sets:

– 5 dKB or BB front squats @ 32X1 tempo

After odd sets:

– 12-16 alternating KB gorilla rows

After even sets:

– 12-16 double banded OH tricep extensions

*Heavier than 3/22

B) 5 rounds for time:

– 200m run

– 15-12-9-6-3 double KB front squats

– 30 single unders

Performance

A) E2.5M x 6 sets:

– 1 front squats w/ 32X1 tempo @ 65-75% + 2 regular front squats

*Heavier than 3/22

B) 5 rounds for time:

– 200m run

– 15-12-9-6-3 front squats (115/75, 96/65)

– 30 double unders

*BB starts from the floor

*RX+ use 135/95

Friday 4/1

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

Performance

A) E2M x 8 sets…

Sets 1-4: 2 snatches

Sets 5-8: 1 snatch

*Receive in squat if able

B) Strength Option

3-4 sets for quality:

– 12-16 DB bench press w/ pause

– 8-12 standing straight arm banded lat pull-down

– 8-12 BB good mornings

– 12-16 iso hold top down seated DB lateral delt flys

OR 

Conditioning Option

10 minute capacity test:

– accumulate as many meters as possible on rower, bike or ski erg

Saturday 4/2

Fitness

TBA

Performance

TBA

Sunday 4/3

10-12pm Open Gym

Monday 3/21

Fitness 

A) E2M x 8 sets

Even sets:

– 8-12 strict BB press

– 8-12 single leg DB hip thrusts R

Odd sets:

– 8-12 bent over double KB/DB row

– 8-12 single leg DB hip thrusts L

B) 3 rounds for time:

– 400m row

– 10 DB hang power clean + push press

– 50 single unders

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause split jerk + 1 split jerk

Sets 5-8: 1 split jerk

*Pause only in receiving position

*Heavier than 3/11

B) 3 rounds for time:

– 500/400m row

– 12-9-6 power clean + push jerk (135/95, 115/75, 95/65)

– 50-40-30 double unders

Tuesday 3/22

Fitness

A) E2.5M x 6 sets:

– 5 dKB or BB front squats @ 32X1 tempo

– 10 alt. DB renegade rows

– 10 half kneeling banded low to high chops (R or L)

*Alternate arms each set on chops

*Heavier than 3/14

B) E90S x 10-15 rounds:
– 6 wallballs

– 5 dips

– 4 strict pull-ups or ring rows

Performance

A) E2.5M x 6 sets:

– 3 front squats w/ 32X1 tempo @ 60-70%

*Heavier than 3/4

B) E90S x 10-15 rounds:
– 8 wallballs (20/14)

– 6 dips

– 4 pull-ups

RX+ complete w/ 4 CTB pull-ups or 2 bMUs 

Wednesday 3/23

Fitness

E4M x 8 sets

Station 1:

– 300m run (scale w/ 200)

– 8 double KB deadlifts

– 4-8 toes to bar

Station 2:

– 300m row (scale w/ 200)

– 8 box step-overs

– 8 push-ups

Performance

E4M x 8 sets (4 each, alternating)

Station 1:

– 300m run

– 8 double KB deadlifts (53/35s)

– 4-8 toes to bar

Station 2:

– 375/300m row

– 8 box jump overs (24/20”)

– 8-12 push-ups

RX+ use 70/44s

Thursday 3/24

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) 4 rounds for time:

– 400m run

– 10 alternating DB snatches

Performance

A) E2M x 8 sets…

Sets 1-4: 1 snatch w/ 3 count 1st pull

Sets 5-8: 1 snatch

*1st pull is from floor to hang position.

B) 4 rounds for time:

– 400m run

– 24-18-12-6 alternating DB snatches (50/35)

Friday 3/25

Fitness

A) E3M x 5 sets

– 8 deadlifts

– 8-16 DB floor press w/ pause

– 8-12 straight arm banded lat pull-down

Performance

A) E3M x 5 sets

Deadlift

Set 1: 8 @ 45%

Set 2: 8 @ 55%
Sets 3-5: 8 @ 60-65%

*These are not TnG. Lower and reset every rep.

B) Strength Option

3-4 sets for quality:

– 8-12 close grip bench press @ 55-65+%*

– 8/side DB RFE or regular split squats*

– 8-12 DB lat pull-overs

– 8-12 bent over reverse flys w/ pause

*CGBP & SS heavier than 3/11.

OR

Conditioning Option

7 sets:

– 30/30s row/bike/ski

5 sets

– 60/60s

3 sets:

– 90/90s

Saturday 3/26

Fitness

TBA

Performance

TBA

Sunday 3/27

10-12 pm Open Gym