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Monday 5/11

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 16 KB/DB reverse lunges

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

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 5 RKB swings

– 5 push-ups

– 5 air squats

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 7 RKB swings (53/35)

– 7/5 push-ups

– 7 air squats

RX+ complete with 70/44 KB

Tuesday 5/12

Fitness

A) E2MOM x 8 sets

Odd:

– 8 heel elevated double KB front squats

– 10 bent over BB rows

Even:

– 10/s half kneeling DB press

– 20 sec side plank / side

B) E3M x 5-8 sets:

– 12/9 or 10/7 cal row

– 5 DB hang power clean + push press

– 4 hanging knee raises

– 3 burpees

– 2 hanging knee raises

Performance

A) E2MOM x 8 sets:

– 1 clean + 1 split jerk

B) E3M x 5-8 sets:

– 15/12 cal row

– 5 touch and go power clean + push jerk (tough)

– 4 toes to bar
– 3 burpees to target

– 2 toes to bar

Wednesday 5/13

Fitness

E6M x 6-8 sets

Station 1:

– 200m run or 400m bike

– 12 DB/KB thrusters (35/20s)

– 200m row

– 8-12 dips

– 30 single unders

Station 2:

– 250/200m row

– 8 DB up/down devil cleans

– 200m run or 400m bike

– 12 box step-ups

– 30 single unders

Performance

E6M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 12 DB/KB thrusters (35/20s)

– 250/200m row

– 8-12 ring dips

– 30 double unders

Station 2:

– 250/200m row

– 8 DB devil cleans

– 200m run or 500m bike

– 12 box step-ups (20/16”)

– 30 double unders

Thursday 5/14

Fitness

A) E3M x 8 sets:

– 3 front squats @ 3111 tempo

After odd sets – 8-12 DB bench press

After even sets – 10 tall kneeling banded lat pull-down

*Can sub double KB front squats if needed

B) 3 rounds for time:

– 400m run or 1000/800m bike

– 20-15-10 wallballs

– 20-15-10 cal row

Performance

A) E3M x 8 sets:

– 3 front squats @ 3111 tempo

B) 3 rounds for time:

– 400m run or 1000/800m bike

– 30-20-10 wallballs (20/14)

– 30-20-10 cal row

Friday 5/15

Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets – 10/s half kneeling banded high row

After even sets – 10 supine medball hamstring curls

*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15/s SA banded tricep push-downs (red)

– 10 DB RDLs

– 10 tough ring rows

– 1 lap reverse sled drag (heavy)

OR 

Conditioning Option

“Murph Prep”

3 rounds for time:

– 800m run, 1000m row or 2000m bike

– 3-2-1 rounds of…

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

*Scale to 600m run, 750m row, or 1500m bike if needed

Saturday 5/16

Fitness & Performance

TBA

Sunday 5/17

10-12pm Open Gym

Monday 5/4

Fitness

A) E2MOM x 8 sets

Odd:

– 8 heel elevated double KB front squats

– 10 bent over BB rows

Even:

– 10/s half kneeling DB press

– 20 sec side plank / side

B)  “Little Chief”

5 rounds as many reps as possible…

3 minute AMRAP:

– 4 push-ups

– 6 RKB swings

– 8 air squats

R60S between rounds

Performance

A) E2MOM x 8 sets

Sets 1-4: 2 clean + 1 jerk

Sets 5-8: 1 clean + 1 jerk

B) “The Chief”

5 rounds as many reps as possible…

3 min AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S between rounds

*Pick up where you left off each set.

Tuesday 5/5

Fitness

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 plate ground to overhead 

– 200m row

– 30 single unders

Station 2:

– 200m row

– 10 plate or prisoner weighted lunges

– 200m run or 500m bike

– 10 hanging knee raise

Performance

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 plate ground to overhead (45/35)

– 250/200m row

– 30 double unders

Station 2:

– 250/200m row

– 10 OH plate weighted lunges

– 200m run or 500m bike

– 10 toes to bar

Wednesday 5/6

Fitness

A) E3M x 6 sets:

– 4 front squats @ 3111 tempo

After odd sets – 8-12 DB bench press

After even sets – 10 tall kneeling banded lat pull-down

*Can sub double KB front squats if needed

B) E60S x 10-20 sets:

– 6 wallballs (20/14)

– 4 box step-ups

– 3 ring or inverted BB rows

– 2 burpees

Performance

A) E3M x 6 sets:

– 4 front squats @ 3111 tempo

B) E60S x 10-20 sets:

– 7 wallballs (20/14)

– 5 box jump overs (24/20”)

– 3 burpee pull-ups

RX+ complete with 9-6-3 rep scheme and/or CTB pull-ups.

Thursday 5/7

Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets – 10/s half kneeling banded high row

After even sets – 10 supine medball hamstring curls

*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.

B) E5M x 3-5 sets:

– 400m run or 800m bike

– 10 DB push press

– 15 RKB swings 

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

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

– 20 RKB swings (70/44, 53/35, 44/26)

Friday 5/8

Fitness & Performance

A) E4M x 4 sets:

– 8 Romanian deadlifts @ 2011 tempo

– 16-20 top down DB incline press

– 10 chest supported double KB row w/ pause

B) Strength Option

3-4 sets for quality:

– 8 BB Zercher squats (tough)

– 10-15 OH banded tricep extensions

– 16 alt. dead bugs

– 10 ring race curls

OR

Conditioning Option

20 min AMRAP:
– 250/200m row or ski, 500/400m bike or 200m run

– 10 goblet squats (50/35)

– 10 dips

– 10 ring or inverted BB rows

Monday 4/27

Fitness

A) E3M x 5 sets:

– 5 front squats @ 3111 tempo

– 8-12 DB bench press

– 10 tall kneeling banded lat pull-down

*Can sub double KB front squats if needed

B) E5M x 3-5 sets:

– 400m row or 800m bike

– 15 unbroken wallballs 

– 10 strict pull-ups

Performance

A) E3M x 5 sets:

– 5 front squats @ 3111 tempo

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 20 unbroken wallballs (20/14)

– 10 strict or 10-15 kipping pull-ups

RX+ complete 25 wallballs

Tuesday 4/28

Fitness

A) E2.5M x 6 sets:

– 5 push press

After odd sets – 10/s half kneeling banded high row

After even sets –

*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.

B) E60S x 120 sets:

– 5 DB push press

– 4 hanging knee raise

– 3 burpees

Performance

A) E2.5M x 6 sets:

– 5 push press

B) E60S x 120 sets:

– 3 shoulder to overhead (155/105, 135/95, 115/75, 95/65)

– 4 toes to bar

– 3 burpees over the barbell

*BB comes from floor, should be tough but UB weight

*RX+ complete 1-3 bMUs in place of T2B

Wednesday 4/29

Fitness

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 DB hang squat clean 

– 250/200m row

– 30 single unders

Station 2:

– 250/200m row

– 10 medball box step over (sub no weight)

– 200m run or 500m bike

– 10 dips

Performance

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 DB hang squat clean (35/20s)

– 250/200m row

– 30 double unders

Station 2:

– 250/200m row

– 10 sandbag box step over (20” w/ large/small)

– 200m run or 500m bike

– 10 ring dips

Thursday 4/30

Fitness & Performance

A) E4M x 4 sets:

– 8 Romanian deadlifts @ 2011 tempo

– 16-20 top down DB incline press

– 10 chest supported double KB row w/ pause

Fitness

B) 3 rounds for time:

– 400m run

– 3-2-1 rounds of:

• 12 RKB swings
• 10 push-ups
• 8 box step-ups

Performance

B) 3 rounds for time:

– 400m run

– 3-2-1 rounds of:

• 15 RKB swings (53/35)
• 12/9 push-ups
• 9 box jump overs (24/20”)

Friday 5/1

Fitness & Performance

A) E3M x 6 sets:

– 4 bench press @ 2 RIR

After odd:

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

After even:

– 8/s shoulder external rotations 

*Heavier than 4/23

B) Strength Option

3-4 sets for quality:

– 10-15 banded tricep push-down

– 1 length seated hand over hand vertical sled pull

– 20 DB/KB walking lunges

– 10-15 wall supported DB curls

OR

Conditioning Option

4 rounds for time:

– 500/400m row/ski, 400m run, or 1000/800m bike

– 20 DB hang power snatch (10/s @ 50/35)

– 15 DB goblet squats

– 10 lemon squeezes

*Scale to 16-12-8 if needed

Saturday 5/2

Fitness & Performance

TBA

Sunday 5/3

10-12pm Open Gym

Monday 4/20

Fitness & Performance

A) E4M x 4 sets

– 16-20 seated alternating DB strict press

– 8/s KB front knee banded split squat (green)

– 10 tough ring rows

Fitness

B) 15 min AMRAP:
– 6 alternating DB snatch

– 4 hanging knee raise

– 2 burpees (sub up/downs)

– 24 single unders

Performance

B) 15 min AMRAP:
– 6 alternating DB snatch (53/35)

– 4 toes to bar

– 2 burpees to target

– 24 double unders

Fitness & Performance

C) 3 sets:

– 5/s TGUP sit-ups (tough)

Tuesday 4/21

Fitness

A) E3M x 8 sets:

– 3 deadlifts 

After even sets – 10-15 DB floor press

After odd sets – 10 banded straight arm lat pull-down

B) E3M x 5-8 sets:

– 12/9 cal row

– 4 DB up/down 

– 8 DB or prisoner reverse lunges

Performance

A) E3M x 8 sets:

– 2-3 deadlifts @ 80-85+% or 1-2 RIR

*Heavier than 4/13

B) E3M x 5-8 sets:

– 15/12 cal row

– 4 DB devil cleans (35/20s)

– 8 DB reverse lunges

R60S

RX+ complete with 20/15 cal row

Wednesday 4/22

Fitness

E4M x 2-3 times through…

Station 1:

– 200m row

– 16 RKB swings 

– 12 KBor DB goblet squats

Station 2:

– 200m run

– 12, 16, or 20 push-ups (elevated if needed)

– 8-12 pull-ups

RX+ perform CTB pull=ups

Station 3:

– 200m row

– 24 single unders

– 16 medball reverse lunges

Station 4:

– 200m run

– 12 DB push press 

– 16 medball Russian twists

Performance

E4M x 2-3 times through…

Station 1:

– 250/200m row

– 20 RKB swings (53/35)

– 12 KB goblet squats

Station 2:

– 200m run

– 12, 16, or 20 push-ups

– 12 pull-ups (strict or kipping)

RX+ perform CTB pull=ups

Station 3:

– 250/200m row

– 24 double unders (or single unders)

– 20 medball reverse lunges (20/14)

Station 4:

– 200m run

– 12 DB push press (35/20s)

– 24 medball Russian twists

Thursday 4/23

Fitness & Performance

A) E3M x 6 sets:

– 4 bench press @ 2 RIR

After odd:

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

After even:

– 8/s shoulder external rotations 

*Heavier than 4/14

Fitness

B) EMOM x 10-20 sets:

– 5-7 wallballs

– 5 dips

– 3 lemon squeezes 

Performance

B) EMOM x 10-20 sets:

– 7 wallballs (20/14) 

– 5 ring dips

– 3 lemon squeezes

Friday 4/24

Fitness

A) E2MOM x 8 sets

Odd:

– 8 heel elevated double KB front squats

– 10 bent over BB rows

Even:

– 10/s half kneeling DB press

– 20 sec side plank / side

Performance

A) E2MOM x 8 sets

Sets 1-4: 2 clean + 1 pause jerk + 1 jerk

Sets 5-8: 2 clean + 1 jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 10 ring bicep curls

– 10 DB, BB or EZ bar skull crushers

– 10 slide hamstring curls

OR

Conditioning

2,000m row tester

Saturday 4/25

Fitness & Performance

TBA

Sunday 4/26

10-12pm Open Gym

Monday 4/13

Fitness

A) E3M x 8 sets:

– 3 deadlifts 

After even sets – 10-15 DB floor press

After odd sets – 10 banded straight arm lat pull-down

B) E5M x 3-5 sets:

– 400m row

– 15 RKB swings

– 10 box step-overs (w/ or w/o medball)

Performance

A) E3M x 8 sets:

– 3 deadlifts @ 75-80% or 2+ RIR

*Heavier than 4/3

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 10 KB box step-overs (20/16”)

Tuesday 4/14

Fitness & Performance

A) E4M x 4 sets:

– 6 bench press @ 2-3 RIR

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

– 8/s shoulder external rotations 

*Heavier than 4/6

Fitness

B) 4 rounds for time:

– 400m run or 800m bike

– 9 dips

– 12 hanging knee raises

– 36 single unders

Performance

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 9 ring dips

– 12 toes to bar

– 36 double unders

Wednesday 4/15

Fitness

E4M x 2-3 times through…

Station 1:

– 200m row

– 12 SA DB hang power clean (6/6)

– 12 DB goblet squats

Station 2:

– 200m run

– 12 box step-overs

– 9 strict pull-ups

RX+ perform kipping CTB pull-ups

Station 3:

– 200m row

– 12 SA DB push press (6/6)

– 16 prisoner reverse lunges 

Station 4:

– 200m run

– 24 single unders

– 12 abmat sit-ups 

Performance

E4M x 2-3 times through…

Station 1:

– 250/200m row

– 16 SA DB hang power clean (8/8 @ 50/35)

– 12 DB goblet squats

Station 2:

– 200m run

– 12 box jump overs (24/20”)

– 9 strict or 12 kipping pull-ups

RX+ perform kipping CTB pull-ups

Station 3:

– 250/200m row

– 16 SA DB push press (8/8)

– 16 medball reverse lunges (20/14)

Station 4:

– 200m run

– 24 double unders (or single unders)

– 12 medball sit-ups 

Thursday 4/16

Fitness

A) E2M x 8 sets

Odd sets: 

– 8/s front foot elevated split squats

Even sets:

– 10/s SA DB bench press

– 10/s half kneeling banded row+reach (green)

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 6 DB hang squat clean thrusters

Even sets: 12/9 cal row + 3-6 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 2 hang squat cleans

Sets 5-8: 1 hang squat clean

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 6 hang squat clean thrusters (95/65, 75/55)

Even sets: 15/12 cal row + 6 burpees over the barbell

RX+ use 115/75

Friday 4/17

Fitness

A) E3MOM x 8 sets:

– 3 back squats (sub 8 double KB front squat w/ pause)

After Odd – 8-12/s SA DB incline press

After Even – 20 alt KB gorilla row

Performance

A) E3MOM x 8 sets:

– 2-3 back squats @ 1-2+ RIR or 85+%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 10/s SA banded tricep push down (small band)

– 5-10 strict hanging leg raises (bent or straight knee)

– 20 alternating DB curls

OR

Conditioning Option

E5M x 3-5 sets:

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

– 15 or 20 unbroken wallballs

– 10 tough ring rows

– 10 lemon squeezes

Saturday 4/18

Fitness & Performance

TBA

Sunday 4/19

10-12pm Open Gym

Monday 4/6

Fitness & Performance

A) E4M x 4 sets:

– 6 bench press @ 2-3 RIR

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

– 8/s shoulder external rotations 

*Heavier than 3/27

Fitness

B) E5M x 3-5 sets:

– 500/400m row or 1000/800m bike

– 2 rounds of:

• 4 strict pull-ups
• 8 push-ups
• 12 air squats

*scale reps to 3-6-9 if needed

Performance

B) E5M x 3-5 sets:

– 500/400m row or 1000/800m bike

– 2 rounds of:

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

*scale reps to 4-8-12 if needed

Tuesday 4/7

Fitness & Performance

E3M x 3-4 times through…

Station 1:

– 250/200m row

– 6 DB hang squat clean to thruster (35/20s)

– 9 toes to bar or hanging knee raises

RX+ perform CTB if kipping

Station 2:

– 200m run

– 6 burpee + box jump overs (or box burpee step-ups)

– 12 ring rows

Station 3:

– 250/200m row

– 3 DB devil presses (or up/down DB devil presses)

– 9 medball sit-ups (20/14)

Station 4:

– 200m run

– 24 double (or single unders)

– 12 prisoner reverse lunges

Wednesday 4/8

Fitness

A) E2M x 8 sets

Odd sets: 

– 8/s front foot elevated split squats

Even sets:

– 10/s SA DB bench press

– 10/s half kneeling banded row+reach (green)

B) EMOM x 10-20 sets:

– 4 alt. SA DB power cleans (2/s)

– 4 dips

– 4 lemon squeezes

Performance

A) E2M x 8 sets

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

B) EMOM x 10-20 sets:

– 3 power cleans

– 4 ring dips

– 5 lemon squeezes

Thursday 4/9

Fitness

A) E3MOM x 6 sets:

– 4 back squats (sub 8 double KB front squat w/ pause)

After Odd – 8-12/s SA DB incline press

After Even – 20 alt KB gorilla row

B) 3 rounds for time:

– 400m run

– 24-16-8

• RKB swings
• Wallballs

Performance

A) E3MOM x 6 sets:

– 4 back squats @ 2+ RIR or 80+%

B) 3 rounds for time:

– 400m run

– 30-20-10

• RKB swings (53/35)
• Wallballs (20/14)

Friday 4/10

Fitness & Performance

A) E4M x 4 sets

– 16-20 seated alternating DB strict press

– 8/s KB front knee banded split squat (green)

– 10 tough ring rows

B) Strength Option

3-4 sets for quality:

– 10 BB good mornings

– 10 lean back wall assisted DB curls

– 10-15 OH banded tricep push-down (green or red)

– 1 lap KB suitcase carry (tough but rigid)

OR

Conditioning Option

20 min AMRAP:

– 250/200m row or ski or 500/400m bike

– 12 plate ground to overhead (45/35)

– 12 box step-ups (20/16”)

– 6 burpee pull-ups (sub 3 burpees + 6 ring rows)

Saturday 4/11

Fitness & Performance

TBA

Sunday 4/12

10-12pm Open Gym

Monday 3/30

Fitness

A) E2M x 8 sets

Odd sets: 

– 8/s front foot elevated split squats

Even sets:

– 10/s SA DB bench press

– 10/s half kneeling banded row+reach (green)

B) E3M x 5-8 sets:

– 200m row

– 5 DB hang squat cleans

– 9-12 dips

Performance

A) E2M x 8 sets

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

B) E3M x 5-8 sets:

– 250/200m row

– 5 hang squat cleans (115/75, 95/65, 75/55)

– 9-12 ring dips

RX+ use 135/95

Tuesday 3/31

Fitness

A) E3MOM x 6 sets:

– 6 back squats (sub 8 double KB front squat w/ pause)

After Odd – 8-12/s SA DB incline press

After Even – 20 alt KB gorilla row

B) 5 rounds for time: 

– 200m run

– 12 wallballs

– 8 hanging knee raises

– 4 burpees

R60S

Performance

A) E3MOM x 6 sets:

– 4 back squats @ 2+ RIR or 80+%

B) 5 rounds for time: 

– 200m run

– 16 wallballs (20/14)

– 8 toes to bar

– 8 burpees to target

R60S

Wednesday 4/1

Fitness & Performance

E3M x 3-4 times through…

Station 1:

– 250/200m row

– 8 DB thrusters (35/20s)

– 8 kipping or 6-8strict pull-ups

RX+ perform CTB if kipping

Station 2:

– 200m run

– 8 box jump overs (24/20”) or step-ups

– 8 lemon squeezes

Station 3:

– 250/200m row

– 4 DB devil cleans

– 8 DB reverse lunges

Station 4:

– 200m run

– 24 double or single unders

– 12 ring rows

RX+ perform reps of 10 instead of 8s and 5 for the set of 4.

Thursday 4/2

Fitness & Performance

A) E4M x 4 sets

– 16-20 seated alternating DB strict press

– 8/s KB front knee banded split squat (green)

– 10 tough ring rows

B) E60S x 10-20 sets:

– 6 DB hang power snatches (3/3 @ 50/35)

– 6/4 push-ups

– 6 air squats

RX+ perform with reps of 8

Friday 4/3

Fitness

A) E3M x 6 sets:

– 4 deadlifts 

After even sets – 10-15 DB floor press

After odd sets – 10 banded straight arm lat pull-down

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 75-80% or 2+ RIR

*Heavier than 3/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled pull

– 8/s box step ups w/ no push off

– 10/s SA banded tricep push-down

– 8/s banded pallof press

OR

Conditioning Option 

20 min AMRAP:

– 250/200m row or ski or 500/400m bike

– 12 RKB swings (53/35)

– 12 prisoner reverse lunges

– 6 up/downs

Saturday 4/4

Fitness & Performance

TBA

Sunday 4/5

10-12pm Open Gym

Monday  3/23

Fitness

A) E3MOM x 5 sets:

– 6 back squats (sub 8 double KB front squat w/ pause)

– 8-12/s SA DB bench press

– 10 tall kneeling banded lat pull-downs

B) E2M x 8-12 sets

Odd: 12/9 cal row + 12 wallballs

Even: 12/9 cal row + 6-9 strict pull-ups

Performance

A) E3MOM x 5 sets:

– 6 back squats @ 3 RIR or 75%

B) E2M x 8-12 sets

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

Even: 15/12 cal row + 6-9 strict or 9 kipping pull-ups

Tuesday 3/24

Fitness

A) E2M x 8 sets

Odd sets:

– 8 BB strict press

– 10/s bent over DB row

Even sets:

– 16 KB walking lunges

B) E90S x 10-15 sets:

– 20 single unders

– 4 DB push press

– 4 hanging knee raises

– 2 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 2 split jerks

Sets 5-8: 1 split jerk

*Jerks can come off rack or ground

B) E90S x 10-15 sets:

– 20 double unders

– 3 shoulder to overhead (from floor)

– 4 toes to bar

– 3 burpees over the barbell

*BB weight: 155/105, 135/95, 115/75, 95/65

Wednesday 3/25

Fitness

A) E3M x 5 sets:

– 5 deadlifts 

– 10 tough dips

– 5/s SA ring row + reach

B) 5 rounds for time:

– 200m run or 500/400m bike

– 12 RKB swings (tough)

– 8-12 push-ups

– 12 prisoner reverse lunges

R60S

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 70-75% or 2-3 RIR

*Heavier than 3/17

B) 5 rounds for time:

– 200m run or 500/400m bike

– 16 RKB swings (tough)

– 12/8 push-ups

– 16 prisoner reverse lunges

R60S

Thursday 3/26

Fitness & Performance

40 min AMRAP:

– 500/400m row

– 16 SA DB hang power snatch (50/35)

– 12 air squats

– 8-12 ring dips

– 400m run

– 16 box step ups

– 12 ring or inverted BB rows

– 40 double or single unders

*Pick a pace that you can move steadily at for 40 minutes

Friday 3/27

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press @ 3 RIR

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

– 8/s shoulder external rotations 

*Heavier than 3/20

B) Strength Option

3-4 sets for quality:

– 10-15 BB or DB skull crushers

– 10/s SA half kneeling banded lat pull-down

– 1 lap reverse sled drag

– 10 supine slide or medball hamstring curls

OR

Conditioning Option

10 rounds:

– 10 cal row

– 3 DB devil press (35/20s)

– 6 alternating DB or prisoner reverse lunges

Saturday 3/28

Fitness & Performance

TBA

Sunday 3/29

Open Gym 10-12pm