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

Monday 3/7

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating top-down DB incline presses

– 8-12 banded Spanish squats

Even sets:

– 16 alternating dKB gorilla rows

– 8-12 medball hamstring curls

B) EMOM x 10-20 sets:

– 3 double DB hang power snatch

– 4 toes to bar 

– 5 push-ups (elevate if needed)

Performance

A) E2M x 8 sets…

Sets 1-2: 3 position snatch (high, hang, floor)

Sets 3-4: 2 position snath (hang, floor)

Sets 5-8: 1 snatch (floor)

B) EMOM x 10-20 sets:

– 1 snatch @ 60-70% of A set 8

– 3 toes to bar 

– 5 push-ups

Tuesday 3/8

Fitness & Performance

A) E4M x 4 sets:

– 8-12 Romanian deadlifts @ 65+%

– 8-16 dips (weighted, BW, or scaled)

– 8-12/side bent over KB/DB rows

*heavier than 2/28

Fitness 

B) 3 rounds for time:

– 800-600-400m row

– 32-24-16 KB/DB SA hang power clean

– 60-40-20 single unders

Performance

B) 3 rounds for time:

– 1000/800-750/600-500/400m row

– 32-24-16 KB/DB SA hang power clean

– 60-40-20 double unders

*HPC should be 8/8/8/8-6/6/6/6-4/4/4/4

Wednesday 3/9

Fitness 

E5M x 6-8 sets (3-4 each, alternating)…

Station 1

– 400m row

– 8 DB hang squat cleans

– 6-10 push press

Station 2

– 400m run

– 6-10 strict pull-ups

– 8 up/downs 

Performance

E5M x 6-8 sets (3-4 each, alternating)…

Station 1

– 500/400m row

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

– 8-12 shoulder to overhead

Station 2

– 400m run

– 8-12 pull-ups

– 8 burpees over rower

RX+ complete 4-8 HSPUs in station 1 and 4 bMUs in station 2

Thursday 3/10

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 3/2

B) 5 rounds for time:

– 200m run

– 12 wallballs

– 9 heavy RKB swings

– 6 lemon squeezes

R60S

Performance

A) E3M x 6 sets:

– 6-4-2-6-4-2 back squats

*heavier than 3/2

B) 5 rounds for time:

– 200m run

– 15 wallballs (20/14)

– 12 heavy RKB swings

– 9 lemon squeezes

R60S

RX+ complete with 20-15-10 rep scheme.

Friday 3/11

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

Performance

A) E2M x 8 sets

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

Sets 5-8: 1 split jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

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

– 8/side DB RFE or regular split squats*

– 6-10 strict ring or supinated pull-ups (weighted / strict / banded)

– 6/side half kneeling banded pallof press w/ 3 sec hold

*CGBP & SS heavier than last week

OR

Conditioning 

5 rounds for time:

– 200m run (sub row/bike/ski)

– 1 rounds of “Cindy”

*Increase rounds of Cindy by 1 each round.

Saturday 3/12

CF Open Workout 22.3

Sunday 3/13

Open Gym 10-12pm

Monday 2/28

Fitness & Performance

A) E4M x 4 sets:

– 8-12 Romanian deadlifts @ 65%

– 12-16 DB incline press w/ pause

– 8-12/side bent over KB/DB rows

Fitness

B) 3 rounds for time:

– 600-400-200m run 

– 30-20-10

• RKB swings
• single unders

*Scale run to 400-300-200 if needed

Performance

B) 3 rounds for time:

– 600-400-200m run

– 40-30-20 

• RKB swings (53/35)
• Double unders

Tuesday 3/1

Fitness

E6M x 6 sets (3 each, alternating)…

Station 1

– 400m row

– 8 dDB hang power cleans

– 10 goblet hold reverse lunges

– 12 push-ups (elevated if needed)

Station 2

– 400m run

– 8 shoulder to overhead

– 8 hanging knee raise / kip to knee tuck

– 8 up/downs

Performance

E6M x 6 sets (3 each, alternating)…

Station 1

– 500/400m row

– 8 power cleans (115/75, 95/65, 75/55)

– 12 goblet hold reverse lunges (53/35)

– 16/12 push-ups

Station 2

– 400m run

– 8 power cleans

– 8 toes to bar

– 8 burpees over the barbell

Wednesday 3/2

Fitness

A) E3M x 6 sets:

– 7-5-3-7-5-3 box squats

After even: 8-12/side DB overhead press

After odd: 8-12 L-seated band rows

*heavier than 2/21

B) EMOM x 10-20 sets:

– 4-6 alt DB snatch

– 3 strict pull-ups

– 4-6 wallballs

Performance

A) E3M x 6 sets:

– 7-5-3-7-5-3 back squats

*heavier than 2/21

B) EMOM x 10-20 sets:

– 4-6 alt DB snatch (50/35)

– 4 pull-ups

– 4-6 wallballs (20/14)

RX+ complete with CTB pull-ups.

Thursday 3/3

Fitness

A) E2M x 8 sets:

– 5-4-3-2-1-1-1-1 push press

After odd sets: 12-16 DB walking lunges

After even sets: 8-12 /side plank powell raise

B) E3M x 4-7 sets:

E3M x 4-7 sets:

– 12/9 cal row

– 6 box step overs (weighted if able)

– 9 DB push press

Performance

A) E2M x 8 sets:

– 5-4-3-2-1-1-1-1 push press

B) E3M x 4-7 sets:

– 15/12 cal row

– 6 box jump overs (24/20”)

– 9 DB push press (35/25s)

RX+ use 50/35s.

Friday 3/4

Fitness

A) E3M x 5 sets:

– 5 dKB front squats@ 32X1 tempo

– 10 alt. DB renegade rows

– 5/side banded split stance pallof presses w/ 5 sec pause

Performance

A) E3M x 5 sets:

– 5 front squats w/ 32X1 tempo @ 50-60%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 close grip bench press @ 50-60%

– 8/side DB RFE or regular split squats*

– 6-10 strict pull-ups (weighted / strict / banded)

– 8-12 hollow hold medball twists

OR 

Conditioning Option

10 rounds for time:

– 12/9 cal row

– 8 push-ups

– 4 dDB hang squat cleans 

Saturday 3/5

Fitness

Open Workout 22.2

Performance

Open Workout 22.2

Sunday 3/6

Open Gym Canceled

Monday 1/24

Fitness

A) E2M x 10 sets (5 each, alternating)

Station 1:

– 6/side front foot elevated split squats

– 8/side side plank band rows R

Station 2:

– 6-10 L-seated DB press

– 8/side side plank band rows L

B) E4M x 4-6 sets:

– 400m run 

– 9 goblet squats

– 6 hanging knee raises

*Scale w/ 300m run

Performance

A) E2M x 10 sets – front squat

Set 1-4: 2-3 @ 75-85%

Sets 5-10: 1 @ @ 90-95%

B) E4M x 4-6 sets:

– 400m run

– 3 front squats

– 6 toes to bar

*Score is amount of weight x reps x sets

*BB comes from floor

*RX+ sub 3 bMUs

Tuesday 1/25

Fitness & Performance

A) E2M x 10 sets:

– 1-3 bench press @ 80-90%

After odd sets:

– 6-10 tall kneeling banded lat pull-downs (black/green)

After even sets:

– 6-10 band pull aparts (red/orange)

Fitness

B) For time:

18-12-6-12-18 reps for time:

– cal row

– alternating DB snatch (50/35)

– push-ups 

Performance

B) For time:

20-16-8-16-20 reps for time:

– cal row

– alternating DB snatch (50/35)

– push-ups

Wednesday 1/26

Fitness

30 min AMRAP

– 400m run

– 7 DB thrusters

– 5 strict pull-ups

– 3 up/down to box step-ups

– 400m row

– 14 single unders

– 10 RKB swings

– 6 lemon squeezes

Performance

30 min AMRAP

– 400m run

– 9 DB thrusters (35/25s)

– 6 pull-ups

– 3 up/down to box jumps (20/16”)

– 500/400m row

– 18 double unders

– 12 RKB swings (53/35)

– 6 lemon squeezes

Thursday 1/27

Fitness

A) E2M x 8 sets

Odd:

– 6-8/side SL dKB b-stance Romanian deadlifts 

– 8-12/side half kneeling banded lat rows

Even:

– 12-16 DB floor press w/ pause

– 16-20 seated up and overs

B) EMOM x 10-20 sets
– 4 SA alt. DB power cleans

– 4 dips

– 4 wallballs 

Performance

A) E2M x 8 sets:

– 1 power clean + 1 hang clean 

*Receive hang clean in a squat if able. 

B) EMOM x 10-20 sets
– 3 TnG power cleans (155/105, 135/95, 115/75, 95/65, 75/55)

– 3-4 ring dips

– 5 wallballs (20/14)

Friday 1/28

Fitness

A) E2M x 6 sets:

– 4 push press

After odd sets: 12-16 DB walking lunges

After even sets: 8-12 bent over reverse flys

Performance

A) E2M x 6 sets:

– 4 push press

*Heavier than last week.

Fitness & Performance

B)  Strength Option

3-4 sets for quality:

– 8-12 BB Romanian deadlifts

– 8-16 tough push-ups (elevated, weighted, ring, etc…)

– 8-12 banded Spanish squats

– 6-12 supinated pull-ups (weighted if able)

OR

Conditioning Option

5 rounds for time:

– 200m run / 250m row / 175m ski / 500m AB

– 5 pull-ups

– 10 push-ups

– 15 air squats

Saturday 1/29

Fitness

TBA

Performance

TBA

Sunday 1/30

10-12pm Open Gym