Monday 5/3

Fitness

A) E2.5M x 6 sets:

– 5 BB deadlifts

After odd sets:

– 8/side single arm incline bench press

After even sets:

– 8/side single arm ring row

*Add weight to DLs over 6 sets.

B) E3M x 4-6 sets:

– 10/8 cal row

– 9 double KB deadlifts

– 8 up/downs

Performance

A) E2.5M x 6 sets:

– 6-4-2-5-3-1 deadlift wave

*Build to a heavy and technically sound single.

B) E3M x 4-6 sets:

– 12/9 cal row

– 10 double KB deadlifts (53/35)

– 8 burpees to target

RX+: 15/12 cal row, 12 double KB deadlifts, 9 burpees to target

Tuesday 5/4

Fitness

A) E2M x 8 sets (4 each)

Station 1: 8-12 BB weighted hip extensions + 8/side bent over rows

Station 2: 8-12 alternating goblet hold lateral lunges + 8 double band conralateral pull-aparts

B) 5 rounds, 3 minute AMRAP:

– 6 RKB swings

– 6 push-ups (elevated if needed)

– 6 air squats

R60S between rounds. 

Performance

A) E2M x 8 sets

– 1 power clean + 1 (squat) clean

*Build heavier than 4/26.

B) “The Chief”

5 rounds, 3 minute AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S between rounds. 

Wednesday 5/5

Fitness

A) E2M x 5 sets:

– 5 push press

– 10 double KB gorilla rows

– 20 sec/side side plank hold

*Heavier than 4/27

B) For time:
– 600m run

– 15 DB push press

– 15 strict pull-ups in 5-5-5

– 400m run

– 12 shoulder to overhead

– 12 strict pull-ups in 4-4-4

– 200m run

– 9 shoulder to overhead

– 9 strict pull-ups in 3-3-3

*Scale run to 400-300-200 if needed

Performance

A) E2M x 5 sets:

– 5 push press

*Heavier than 4/27

B) For time:
– 600m run

– 21 shoulder to overhead (95/65)

– 15 pull-ups

– 400m run

– 15 shoulder to overhead

– 12 pull-ups

– 200m run

– 9 shoulder to overhead

– 9 pull-ups

Thursday 5/6

Fitness

E4M x 8 sets:

– 200m row

– 8 DB weighted box step-ups

– 200m run

– 6 double DB hang power snatch

Performance

E4M x 8 sets:

– 250/200m row

– 8 box jump overs (24/20”)

– 200m run

– 4 hang power snatch

Friday 5/7

Fitness & Performance 

A) E4M x 4 sets:

– 1 RIR close grip bench press @ 65-70%

– 6-12 ring pull-ups or ring rows

– 8-10 banded “no moneys”

*CGBP should be between 6-10 reps on first set

B) Strength Option

3-4 sets for quality:

– 20 DB weighted lunge

– 1 lap heavy reverse sled drag

– 10-15 banded overhead tricep extension

– 10-15 BB/DB curls

C) Conditioning Option

For time:
– 250m row

– R1M

– 500m row

– R2M

– 750m row

– R3M

– 1000m row

Saturday 5/8

Fitness

TBA

Performance

TBA

Sunday 5/9

10-12pm Open Gym

pic

Monday 4/26

Fitness

A) E2M x 8 sets (4 each)

Station 1: 8-12 BB weighted hip extensions + 8-12 ring rows

Station 2: 8-12 alternating goblet hold lateral lunges + banded pull-aparts

B) 12 min AMRAP:

– 30 single unders

– 6 DB hang power cleans

– 8 reverse lunges (weighted if able)

– 10/8 push-ups (elevated if needed)

Performance

A) E2M x 8 sets

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

*Build to a heavy but crisp single. 

B) 12 min AMRAP:

– 30 double unders

– 6 hang power cleans (95/65)

– 8 front rack reverse lunges

– 10/8 push-ups

RX+ use 115/75 w/ 6 HSPU.

Tuesday 4/27

Fitness

A) E2M x 5 sets:

– 5 push press

– 8 double bent over KB/DB row

– 30 sec plank hold

*Reset every rep on push press, not TnG.

B) 5 rounds for time:

– 200m run

– 12 alternating DB snatch

– 8 hanging knee raise

– 4 burpees

R60S

Performance

A) E2M x 5 sets:

– 5 push press

*Reset every rep, not TnG.

B) 5 rounds for time:

– 200m run

– 12 alternating DB snatch (53/35)

– 8 toes to bar

– 6 burpees

R60S

Wednesday 4/28

Fitness

E4M x 8 sets:

– 400m row

– 6-8 strict pull-ups

– 6 DB thrusters

Performance 

E4M x 8 sets:

– 500/400m row

– 8 pull-ups

– 4 thrusters

*Pick your weight on thrusters. Score is total weight lifted. 

*RX+ perform CTB pull-ups.

Thursday 4/29

Fitness & Performance 

A) E4M x 4 sets:

– 2 RIR close grip bench press @ 60-65%

– 8-10/side bent over row

– 8-10 banded “no moneys”

*CGBP should be between 8-12 reps on first set

Fitness

B) For time:

– 400m run

– 32 RKB swings (53/35)

– 10 up/down to box step up

– 400m run

– 24 RKB swings

– 10 up/down to box step up

– 400m run

– 16 RKB swings

– 10 up/down to box step up

– 400m run

– 8 RKB swings

– 10 up/down to box step up

Performance

B) For time:

– 400m run

– 40 RKB swings (53/35)

– 20 burpee +box jump overs (24/20”)

– 400m run

– 30 RKB swings

– 15 burpee +box jump overs

– 400m run

– 20 RKB swings

– 10 burpee +box jump overs

– 400m run

– 10 RKB swings

– 5 burpee +box jump overs

Friday 4/30

Fitness & Performance

A) E4M x 4 sets:

– 8/side DB front foot elevated reverse lunge

– 8-12 seated BB overhead press

– 8-12 seated DB lateral raises

B) Strength Option

3-4 sets for quality:

– 8-12 BB or sandbag good mornings

– 1 lap heavy reverse sled drag

– 16-24 banded tricep push-downs

– 16-24 alternating DB curls

C) Conditioning Option

– 100 cal for time (AB or rower)

*Starting at minute 2, complete 3 burpees every minute. 

Saturday 5/1

Fitness

In teams of two, complete the following for time:

– 1600m relay row (400m splits)

– 1200m relay run (300m splits)

– 100 single arm DB thrusters

– 80 abmat sit-ups

– 40 strict pull-ups

– 20 burpees

Performance 

In teams of two, complete the following for time:

– 2000m relay row (500m splits)

– 1600m relay run (400m splits)

– 120 single arm DB thrusters (50/35)

– 80 toes to bar

– 40 strict pull-ups

– 20 DB facing burpees

Sunday 5/2

10-12pm Open Gym

pic

Monday 4/19

Fitness

A) E2M x 6 sets:

– 8-10 DB Romanian deadlifts

After odd sets…

– 8 half kneeling landmine press R

After even sets…

– 8 half kneeling landmine press L 

*Set up landmine press with a sandbag and a barbell. 

B) E6M x 3-4 sets:

– 24/18 cal row

– 12 push press (95/65, 75/45)

– 36 single unders

– 8 strict pull-ups

Performance

A) E60S x 12 sets:

– 1 power clean + push jerk

*Build to a heavy but crisp single.

B) E6M x 3-4 sets:

– 30/24 cal row

– 15 push press (95/65, 75/45)

– 30 double unders

– 10 strict pull-ups

Tuesday 4/20

Fitness

A) E4M x 8 sets:
– 400m run

– 8 hanging knee raises

– 8 double KB front squats

Performance

A) E4M x 8 sets:
– 400m run

– 8 toes to bar

– 4 front squats

*Front squats are from the floor. You pick the weight. Score is weight x reps. Goal is highest total possible.

Fitness & Performance

B) 3 sets for quality:

– 20 sec/side copenhagen plank

– 20 sec/side single leg wall sit

– 10 alternating deadbugs 

Wednesday 4/21

Fitness & Performance

A) E4M x 3 sets:

– 2 RIR close grip bench press @ 55-60%

– 8-12/side bent over row

– 8-12 banded no moneys

*CGBP should be between 10-15 reps on first set

B) EMOM x 10-20 sets

– 6 alternating DB snatch (50/35)

– 5 goblet squats

– 4 dips or push-ups

RX+ perform 6-6-6 with deficit push-ups

Thursday 4/22

Fitness & Performance

A) E3M x 3sets:

– 8/side front foot elevated split squats

– 8 reps delt triad (front raise, lateral raise, overhead press)

Fitness

B) 3-4 rounds for time:

– 400m row

– 16 box step ups

– 12 wallballs

– 10 burpees

R2M

Performance

B) 3-4 rounds for time:

– 500/400m row

– 10 box jump overs

– 15 wallballs

– 10 burpees

R2M

Friday 4/23

Fitness

A) E2.5M x 6 sets:

– 5 BB or double KB deadlifts

After odd sets:

– 8/side single arm 

After even sets:

– 8/side half kneeling single arm banded lat pull-down

Performance

A) E2.5M x 6 sets:

– 6-4-2-6-4-2 deadlift wave

Fitness & Performance

B) Strength Option

3 sets for quality:

– 16 alternating DB death march

– 8 BB Bradford presses

+

3 sets for quality

– 8-16 ring bicep curls + 8-16 ring rows

– 8-16 DB tricep rollback extension + 8-16 bench press

OR

C) Conditioning Option

6-10 sets:

– 60 sec work at 80-90% row, bike, ski

– 60 sec rest

*Perform more sets or stick to a faster pace than last week.

Saturday 4/24

Fitness

TBA

Performance

TBA

Sunday 4/25

10-12pm Open Gym

Monday 4/12

Fitness

A) E2.5M x 6 sets:

– 5 BB box squats w/ pause (BB or 2KB)

After odd sets:

– 8/side standing calf raises w/ pause off plate

After even sets:

– 8 seated Cuban press

B) 3-4 rounds for time:

– 400m run (scale to 300m)

– 20 alternating walking lunges (weight if able)

– 40 single unders

– 10 strict pull-ups

R2M 

Performance

A) E2.5M x 6 sets

– 6-4-2-5-3-1 back squats

*The second time through should be heavier than the first.

B) 3-4 rounds for time:

– 400m run

– 20 alternating DB/KB walking lunges

– 40 double unders

– 10 pull-ups

R2M 

Tuesday 4/13

Fitness

A) E2.5M x 6 sets (3 each)

Station 1 (odd):

– 8-12 DB bench press

– 8-12 L seated band row 

After even sets:

– 8-12 push-ups (elevate if needed)

– 8-12 supine band pull-aparts

B) EMOM x 10-20 sets

– 4 double DB hang power cleans

– 4 box step-ups (weighted if able)

– 4 push-ups (elevate if needed)

*Scale to 3-4-3 if needed.

Performance

A) E2.5M x 6 sets

– 6-4-2-5-3-1 bench press wave

*The second time through should be heavier than the first.

After odd sets:

– 8-12 L seated band row 

After even sets:

– 8-12 supine band pull-aparts

B) EMOM x 10-20 sets

– 3 hang power cleans (135/95, 115/75, 95/65)

– 4 box jump overs (24/20”)

– 5 push-ups

*Scale to 3-3-3 if needed.

*RX+ use 155/105, and deficit push-ups.

Wednesday 4/14

Fitness

E5M x 5-8 sets:

– 200m row

– 10-15 wallballs

– 200m run

– 8-12 alternating DB snatch

Performance

E5M x 5-8 sets:

– 250/200m row

– 15 wallballs (20/14)

– 200m run

– 12 alternating DB snatch (50/35)

Thursday 4/15

Fitness

A) E2.5M x 6 sets:

– 5 BB or double KB deadlifts

After odd sets:

– 8-10 seated DB press

After even sets:

– 8/side half kneeling single arm banded lat pull-down

B) E3M x 4-7 sets:

– 12/9 cal row (scale to 10/8)

– 9 RKB swings 

– 6 hanging knee raises or lemon squeezes

Performance

A) E2.5M x 6 sets:

– 7-5-3-7-5-3 deadlift wave

B) E3M x 4-7 sets:

– 15/12 cal row

– 10 RKB swings (70/44)

– 5 toes to bar

Friday 4/16

Fitness

A) E2M x 6 sets (3 each)

Station 1: 16 alternating DB box step ups (farmers hold)

Station 2: 16 alternating KB gorilla row w/ pause

Performance

A) E2M x 6 sets:

– 1 front squat @ 85-90%

*Heavier than 4/7

B) Strength Option

3 sets for quality:

– 16 alternating DB death march

– 8 BB Bradford presses

+

3 sets for quality

– 8-16 ring bicep curls + 8-16 ring rows

– 8-16 DB tricep rollback extension + 8-16 bench press

OR

C) Conditioning Option

6-8 sets:

– 60 sec work at 80-90% row, bike, ski

– 60 sec rest

Saturday 4/17

Fitness

TBA

Performance

TBA

Sunday 4/18

10-12pm Open Gym

Monday 3/29

Fitness

A) E3M x 5 sets:

– 3-5 strict press

– 8/side bent over DB/KB row

– 12 banded good mornings

B) EMOM x10-20 sets:

– 3 DB push press

– 4 box step ups

– 5 hanging knee raises

Performance

A) E3M x 5 sets:

– 3-5 strict press

– 8/side bent over DB/KB row

*Press should be heavier than 3/19. 

B) EMOM x10-20 sets:

– 3 shoulder to overhead

– 3 box jump overs (24/20”)

– 3 toes to bar

*Pick a weight that is challenging for S2O

*RX+ perform 3-4-5 reps

Tuesday 3/30

Fitness

A) E2M x 6 sets (3 each)

Station 1:

– 8/side front foot elevated split squats

*Heavier than last week.

Station 2:

– 8-12 DB bench press

– 12 Russian medball twists

B) E2M x 6-10 sets:

– 12/9 cal row

– 6 DB hang squat cleans

Performance

A) E2M x 6 sets

– 1 1&¼ front squat + 1 front squats @ 75-80%

*Tempo on first squat is 3 sec down with 1 sec pause at ¼.

*Heavier than 3/19.

B) E2M x 6-10 sets:

– 15/12 cal row

– 5 TnG squat cleans

*Pick weight to keep challenging but UB.

*RX+ perform 20/15 cal row. 

Wednesday 3/31

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 4/1

Fitness

A) E2M x 6 sets

– 8 double KB front squats (tough)

After odd sets:

– 8 BB or DB seated press

After even sets:

– 8 DB lat pull-over

B) 5 rounds for time:

– 200m row

– 4-4-4-4 DB hang power cleans

– 12 DB goblet hold reverse lunges

– 24 single unders

R60S between rounds

Performance

A) E2M x 6 sets:

– 3 TnG power clean + push jerk

*build to a heavy but fluid set

B) 5 rounds for time:

– 250/200m row

– 4-4-4-4 DB hang power cleans

– 12 DB goblet hold reverse lunges

– 24 double unders

R60S between rounds

Friday 4/2

Fitness & Performance

A) E2.5M x 6 sets

– 6-4-2-6-4-2 back squats

*The second time through should be heavier than the first.

*Fitness can sub box squats if needed.

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag with front loaded sandbag carry

– 8-12 bench press w/ internal rotation

– 8-12 slide hamstring curls

– 8-12 strict ring or supinated pull-ups

OR

C) Conditioning Option

8-16 sets:

– 30 sec work at 80-90% row, bike, ski

– 30 sec rest

*Different modality or more sets than last week. 

Saturday 4/3

Fitness

TBA

Performance

TBA

Sunday 4/4

Gym Closed – Happy Easter!