Check your email for more details!

Monday 6/7

Fitness

A) E3M x 5 sets:
– 5 box squats w/ 32X1 tempo

– 6-8 DB seated Arnold press

– 8-10 banded straight arm lat pull-down

B) E6M x 3-4 sets:

– 400m run

– 10 hanging knee raises / weighted sit-up

– 12 DB/KB reverse  lunges

Performance

A) E3M x 5 sets:
– 1 back squat w/ tempo 32X1 + 2-3 back squats @ 70-75%

*heavier than 5/27

B) E6M x 3-4 sets:

– 400m run

– 12 toes to bar

– 16 DB/KB reverse lunges (35/25s)

Tuesday 6/8

Fitness

A) E2M x 8 sets:

– 3 push press (3 count eccentric)

After odd sets…

– 8/side standing band row w/ contralateral reach

After even sets…

– 8/side DB/KB Romanian deadlifts

B) 3 sets: 

4 min AMRAP

– 5 shoulder to overhead (95/65)

– 5 pull-ups

– 5 burpees over the barbell

R60S 

*The second set perform reps of 4.

*The third set perform reps of 3.

Performance

A) E2M x 8 sets:

Sets 1-2: 3 push press

Sets 3-5: 2 push press

Sets 6-8: 1 push press

*heavier than 6/2

B) 3 sets: 

4 min AMRAP

– 5 shoulder to overhead (95/65)

– 5 pull-ups

– 5 burpees over the barbell

R60S 

*The second set perform reps of 4.

*The third set perform reps of 3.

*RX+ use 115/75.

Wednesday 6/9

E5M x 6 sets:

– 400m run or 400m row (alternating each set)

– 8 DB hang power cleans

– 12/9 push-ups

– 16 air squats

Performance

E5M x 6 sets:

– 400m run or 500/400m row (alternating each set)

– 8 hang power cleans (115/75, 95/65)

– 16/12 push-ups

– 24 air squats

Thursday 6/10

Fitness

A) E3M x 5 sets:

– 5 deadlifts w/ 32X1 tempo

– 5-10 chaos push-ups

– 8/side split stance band row

B) 4 rounds for time:

– 40 single unders (sub lateral hops)

– 30/24 cal row

– 20 RKB swings

R2M

Performance

A) E3M x 5 sets:

– 5 deadlifts w/ 32X1 tempo @ 60-65%

B) 4 rounds for time:

– 50 double unders

– 35/28 cal row

– 20 RKB swings (53/35)

R2M

Friday 6/11

Fitness

A) E3M x 5 sets:
– 4 bench press w/ 32X1 tempo

– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)

– 18-24 foot elevated medball Russian twists

*Heavier than 6/4

Performance

A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo +2-4 bench press @ 70-75%

– 6-10 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/4

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side rear foot elevated split squat

– 8-12 seated overhead tricep extension (BB or DB)

– 8-12/side bent over rows

– 8-12 banded face curls

C) Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R2M

Saturday 6/12

Fitness

TBA

Performance

TBA

Sunday 6/13

10-12pm Open Gym

Monday 5/31 – Memorial Day (8 & 9:30am only)

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. 

Half Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition bodyweight movements as needed. 

Tuesday 6/1

Fitness

A) E2M x 8 sets (5 each)

Station 1: 8-12 BB weighted hip thrusts + 8-12 supinated chest to bar banded strict pull-ups

Station 2: 8-12 heel elevated goblet squats w/ pause + 8 double band 90/90s

B) 40-32-24-16-8 reps for time:

– cal row

– RKB swings

– single unders

Performance

A) E2M x 8 sets

– 1 clean

*Heavier than 5/21

*Receive in a squat if able.

B) 50-40-30-20-10 reps for time:

– cal row

– RKB swings (53/35)

– double unders

Wednesday 6/2

Fitness

A) E2M x 8 sets:

– 3 BB push press

After odd sets…

– 8/side half kneeling band lat pull-down

After even sets…

– 16 alt. DB weighted step-ups

*Heavier than 5/24.

B) AMRAP in 10 min:

– 1 DB push press

– 1 hanging knee raise / lemon squeeze

– 1 burpee

*Increase by 1 rep each round.

Performance

A) E2M x 8 sets:

Sets 1-4: 3 push press

Sets 5-8: 2 push press

*Heavier than 5/24

B) AMRAP in 10 min:

– 1 shoulder to overhead (95/65)

– 1 toes to bar

– 1 burpee over barbell

*Increase by 1 rep each round.

*RX+ use 115/75.

Thursday 6/3

Fitness

E5M x 6 sets:

– 400m run or 400m row (alternating each set)

– 8 box step overs

– 10 alternating DB snatch 

– 12 alternating DB goblet hold reverse lunge (sub BW lunge)

Performance

E5M x 6 sets:

– 400m run or 500/400m row (alternating each set)

– 8 box jump overs (24/20”)

– 10 alternating DB snatch (50/35)

– 12 alternating DB goblet hold reverse lunge 

*RX+ perform 8-12-16 reps each set

Friday 6/4

Fitness

A) E3M x 5 sets:
– 5 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

*Heavier than 5/25

Performance

A) E3M x 5 sets:
– 3-5 bench press w/ 32X1 tempo @ 65-70%

– 12 alt. KB gorilla row

*Heavier than 5/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side front foot elevated split squats (BB or DBs)

– 8-12 dips (weighted, body weight, banded or box)

– 8-12 ring rows (as horizontal as possible)

– 8-12 banded “no moneys”

C) Conditioning Option

8-12 sets:

– 60 sec row/bike

– 60 sec rest/easy spin

Saturday 6/5

Fitness

TBA

Performance

TBA

Sunday 6/6

10-12pm Open Gym

Monday 5/24

Fitness

A) E2M x 8 sets:

– 3 BB push press

After odd sets…

– 8/side half kneeling band lat pull-down

After even sets…

– 16 alt. DB weighted step-ups

*Heavier than 5/14

B) For time:

– 600m run

+

6 rounds of:

– 6 double DB hang power cleans 

– 6 lunges (weighted or not)

– 6 push press

+

600m run

*Run 800m if able

Performance

A) E2M x 8 sets:

– 3 push press

*Heavier than 5/14

B) For time:

– 600m run

+

6 rounds of:

– 4 power cleans (96/65)

– 6 front rack reverse lunges

– 8 shoulder to overhead

+

600m run

*RX+ use 115/75

Tuesday 5/25

Fitness

A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

*Heavier than 5/17

B) E6M x 3 sets:

– 400m row

– 3x:

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

*Scale row to 350 or 300m if needed.

*Scale reps to 3-6-9 if needed

Performance

A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 62.5-67.5%

– 12 alt. KB gorilla row

*Heavier than 5/17

B) E6M x 3 sets:

– 500/400m row

– 3x:

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

*Scale reps to 4-8-12 if needed.

Wednesday 5/26

Fitness

E5M x 6 sets:

– 400m run

– 10 double KB deadlifts

– 10 hanging knee raise 

– 40 single unders

*Scale run to 300m if needed.

Performance

E5M x 6 sets:

– 400m run

– 8 deadlifts

– 10 toes to bar 

– 40 double unders

*Goal is to get a touch faster each set

*Pick a weight on deadlifts that is challenging but UB with perfect form.

*RX+ sub in 4 bar MUs for T2B

Thursday 5/27

Fitness

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo

– 10 top down alternating DB overhead press

– 5-10 leg assisted strict pull-ups on BB

*Squats heavier than 5/19.

B) E2M x 8-12 sets:
– 10/8 cal row

– 5 DB thrusters

Performance

E3M x 5 sets:
– 3-5 back squats w/ 32X1 tempo @ 65-70%

*Heavier than last week 5/19

B) E2M x 8-12 sets:
– 12/9 cal row

– 3 thrusters

*Pick a weight on thrusters that is challenging.

Friday 5/28

Fitness

A) E3M x 5 sets:

– 6-8/side posted single leg KB Romanian deadlifts

– 6-8/side half kneeling DB press

*Heavier than 5/20

Performance

A) E3M x 6 sets:

– 5 BB Romanian deadlifts w/ 3011 tempo @ 65-70%

– 5-7side half kneeling DB press

*Heavier than 5/20

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated goblet squats @ 3111 tempo

– 8-12 DB low incline bench press w/ pause

– 8-12 bent over BB rows

– 8-12 SA bent over band reverse fly

C) Conditioning Option

For distance:
– 1 min row/bike

– R1M

– 2 min row/bike 

– R1M

– 3 min row/bike

– R1M

– 4 min row/bike

– R1M

– 3 min row/bike

– R1M

– 2 min row/bike

– R1M

– 1 min row/bike

Saturday 5/29

Fitness

TBA

Performance

TBA

Sunday 5/30

10-12pm

pic

Monday 5/17

Fitness

A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

B) AMRAP in 5 minutes:

– 20 single unders or lateral line hops

– 10 air squats

R60S, and then…

AMRAP in 5 minutes:

– 5 DB NPU devil press

– 10 box step-ups

R60Ss, and then…

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 DB push presses

Performance

A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 60-65%

– 12 alt. KB gorilla row

B) AMRAP in 5 minutes:

– 20 double unders

– 10 air squats

R60S, and then…

AMRAP in 5 minutes:

– 5 DB devil press (50/35, 35/25 lbs)

– 10 box jumps w/ step down (24″/20″)

R60Ss, and then…

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 DB push presses

Tuesday 5/18

Fitness

E5M x 6 sets:

– 20/15 cal row

– 10 RKB swings

– 10 hanging knee raises 

– 5 burpees

*Scale row back to 15/12 if needed.

Performance

E5M x 6 sets:

– 20/15 cal row

– 15 RKB swings (53/35)

– 10 toes bar

– 5 burpees over the rower

Wednesday 5/19

Fitness

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo

– 10 top down alternating DB overhead press

– 5-10 leg assisted strict pull-ups on BB

*Squats heavier than 5/10.

B) 4 rounds for time:
– 400m run (scale with 300m)

– 10 DB thrusters

– 10 abmat sit-ups

R60S

Performance

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo @ 62.5-67.5%

*Heavier than last week

B) 4 rounds for time:
– 400m run 80-90%

– 15-12-9-6 UB thrusters (96/65)

R60S

*RX+: Thrusters start at 95/65 and add 10/5lbs each set.

Thursday 5/20

Fitness

A) E3M x 5 sets:

– 6-8/side posted single leg KB Romanian deadlifts

– 6-8/side half kneeling DB press

*Heavier than 5/11

B) E3M x 4-6 sets:

– 200m row (scale to 150m)

– 10 alt. DB snatch

– 10 push-ups (elevated if needed)

Performance

A) E3M x 4 sets:

– 6 BB Romanian deadlifts w/ 3011 tempo @ 62.5-67.5%

– 6/side half kneeling DB press

*Heavier than 5/11

B) E3M x 4-6 sets:

– 250/200m row

– 10 alt. DB snatch (50/35)

– 10-15 push-ups

RX+ sub 10-15 deficit push-ups or 5-10 HSPUs.

Friday 5/21

Fitness

A) E2M x 8 sets (4 each)

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

Station 2: 8-12 heel elevated goblet squats w/ pause + 8 double band 90/90s

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause clean + 1 clean

Sets 5-8: 1 clean

*Pause is 1-2 counts at knee.

*Receive in a squat if able.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alt. BB reverse lunges (off rack)

– 8-16 dips

– 8-16 supine medball hamstring curls

– 8-16 supinated ring rows

C) Conditioning Option

For distance:
– 4 min row/bike

– R3M

– 3 min row/bike 

– R2M

– 2 min row/bike

– R1M

– 1 min row/bike

– R30S

– 1 min row/bike

– R1M

– 2 min row/bike

– R2M

– 3 min row/bike

– R3M

– 4 min row/bike

*If you have it in you descend back to 20/16 cals

Saturday 5/22

Fitness

TBA

Performance

TBA

Sunday 5/23

10-12pm

Vote us the Best Place To Workout in East Dallas!

Monday 5/10

Fitness

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo

– 10 top down alternating DB bench press

– 5-10 leg assisted strict pull-ups on BB

B) 3 rounds for time:
– 400m run

– 21-15-9 DB thrusters

– 15-12-9 up/downs

R60S

Performance

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo @ 60-65%

B) 3 rounds for time:
– 400m run

– 21-15-9 DB thrusters (35/20s)

– 15-12-9 burpees

R60S

Tuesday 5/11

Fitness

A) E3M x 4 sets:

– 8/side posted single leg KB Romanian deadlifts

– 8/side half kneeling DB press

B) E90S x 10-15 sets:

– 15 single

– 12 RKB swings (53/35)

– 9/7 push-ups

– 6 strict pull-ups

Performance

A) E3M x 4 sets:

– 8 BB Romanian deadlifts w/ 3011 tempo @ 60-65%

– 8/side half kneeling DB press

B) E90S x 10-15 sets:

– 15 double unders

– 12 RKB swings (53/35)

– 9 push-ups

– 6 pull-ups

RX+ perform 24 double unders and use 70/44#

Wednesday 5/12

Fitness

E4M x 8 sets:

– 200m run

– 8 DB push press

– 200/150m row

– 8 hanging knee raises

Performance

E4M x 8 sets:

– 200m run

– 8 push jerks

– 200/150m row

– 8 toes to bar

*Pick a challenging weight on the bar you can keep UB and crisp.

Thursday 5/13

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 contralateral pull-aparts

B) For time:

– 750/600m row

– 15 squat cleans (135/95, 115/75, 95/65)

– 15 ring dips

– 500/250m row

– 12 squat cleans

– 12 ring dips

– 250/200m row

– 9 squat cleans

– 9 ring dips

Performance

A) E2M x 8 sets

– 1 pause clean + 1 clean

*Pause is 1-2 counts at knee.

*Receive both in a squat if able.

B) For time:

– 750/600m row

– 15 squat cleans (135/95, 115/75, 95/65)

– 15 ring dips

– 500/250m row

– 12 squat cleans

– 12 ring dips

– 250/200m row

– 9 squat cleans

– 9 ring dips

Friday 5/14

Fitness

A) E2M x 5 sets:

– 4 push press

– 8 ring rows

– 16 mountain climbers

*Heavier than 5/5

Performance

A) E2M x 6 sets:

– 4 push press

*Heavier than 5/5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 DB hex press w/ pause 

– 8-16 BB bent over rows

– 8/side rear foot elevated split squats 

– 8/side lean away banded delt raise w/ pause

C) Conditioning Option

For time:
– 20/16 cal row

– R1M

– 30/24 cal row

– R2M

– 40/32 cal row

– R3M

– 50/40 cal row

*If you have it in you descend back to 20/16 cals

Saturday 5/15

Fitness

TBA

Performance

TBA

Sunday 5/16

10-12pm Open Gym

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