Monday 6/3

Fitness & Performance

A) E4M x 4 sets:

– 6/side BB/DB step back reverse lunges

– 8-12 ring dips (add weight if able)

– 6 DB batwing rows w/ 4 sec pause

Fitness

B) 12 min AMRAP:

– 1 DB thruster

– 3 strict pull-ups

– 20 single unders

*Add one thruster each round

*Complete 3 burpees every 2 minutes

Performance

B) 12 min AMRAP:

– 1 thruster (95/65)

– 3 CTB pull-ups

– 20 double unders

*Add one thruster each round

*Complete 3 burpees to target every 2 minutes

Fitness & Performance

C) 3 sets:

– 10-15 Otis-ups

– 20 sec/side side plank

Tuesday 6/4

Fitness

E4M x 8-12 sets (4-6 each)

Station 1

– 300m row

– 12/9 push-ups

– 9 DB goblet squats

– 6-9 hanging knee raises

Station 2

– 300m run

– 12 SA DB hang power clean (6/6)

– 12 ring rows

– 6 box step-overs

Performance

E4M x 8-12 sets (4-6 each)

Station 1

– 375/300m row

– 15 push-ups

– 12 DB goblet squats

– 9 toes to bar

Station 2

– 300m run

– 12 SA DB hang power clean (6/6 @ 50/35)

– 12 ring rows

– 9 box jump overs (24/20”)

Wednesday 6/5

Fitness

A) E2M x 8 sets

Odd

– 8-12/side SA DB incline press

Even

– 16-20 alternating KB gorilla rows

– 16 alternating DB/KB goblet hold box step-up

B) E3M x 4-8 sets

– 12/9 cal row

– 6 double DB hang power snatch

– 6 up/downs

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang power snatch + 1 overhead squat + 1 hang (squat) snatch

Sets 5-8: 1 hang squat snatch

*Receive as low as possible

B) E3M x 4-8 sets

– 15/12 cal row

– 6 hang power snatch (95/65)

– 6 burpees over the barbell

RX+ perform hang squat snatches

Thursday 6/6

Fitness

A) E2M x 8 sets

Odd

– 8-12/side half kneeling BB landmine press

Even

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

– 8-12 heel elevated goblet squats (heavy)

B) EMOM x 10-20 sets:

– 3 DB devil cleans

– 3 DB front squats

– 3 DB push presses

Performance

A) E2M x 8 sets

Sets 1-4: 2 cleans + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk

*Build to a heavy single

B) EMOM x 10-20 sets:

– 3 DB devil cleans (35/20s)

– 3 DB front squats

– 3 DB push presses

Friday 6/7

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/side SA DB bench press w/ pause

– 8-12 tall kneeling banded lat pull-down 

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 10-20 overhead banded tricep extensions

– 5/side wide stance banded twists w/ 5 sec return

– 10+ BB drag curls

OR

Conditioning Option

18 min AMRAP

– 200m run/ski, 250/200m row, 500/400m bike

– 12 RKB swings (53/35)

– 9 wallballs (20/14)

– 6 V-ups or lemon squeezes

Saturday 6/8

Fitness

TBA

Performance

TBA

Sunday 6/9

Open Gym 10-12pm

Monday 5/27

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. 

½ Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition bodyweight movements as needed. 

¼ Murph

– 400m run

– 25 pull-ups

– 50 push-ups

– 75 air squats

– 400m run

*Partition bodyweight movements as needed. 

Tuesday 5/28

Fitness

A) E2M x 8 sets

Odd

– 8-12/side half kneeling BB landmine press

Even

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

– 8-12 heel elevated goblet squats (heavy)

B) E2MOM x 8-12 sets

Odd sets: 12/9 cal row + 6 DB hang power clean & push press

Even sets: 12/9 cal row + 36 single unders 

Performance

A) E2M x 8 sets

Sets 1-4: 2 cleans + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk

*Build to a heavy single

B) E2MOM x 8-12 sets

Odd sets: 15/12 cal row + 5 TNG power clean & push jerks

Even sets: 15/12 cal row + 45 double unders (scale to 30 if needed)

*Pick the weight on PCPJ

Wednesday 5/29

Fitness

E4M x 8-12 sets (4-6 each)

Station 1

– 300m row

– 12 plate ground to overhead

– 10 plate hold reverse lunges

– 8 lemon squeezes

Station 2

– 300m run

– 12 ring rows

– 10 box step-ups (knee height)

– 4 up/downs

Performance

E4M x 8-12 sets (4-6 each)

Station 1

– 375/300m row

– 12 plate ground to overhead (45/35)

– 12 plate hold reverse lunges

– 12 lemon squeezes

Station 2

– 300m run

– 12 ring rows

– 12 box step-ups (knee height)

– 6 up/downs

Thursday 5/30

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/side SA DB bench press w/ pause

– 8-12 tall kneeling banded lat pull-down 

Fitness

B) EMOM x 10-20 sets:

– 6 RKB swings (heavy)

– 4-6 dips

– 4 box step-ups

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings (heavy)

– 3-5 ring dips

– 3 box jump overs (24/20”)

Friday 5/31

Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

Performance

A) Front squat wave

– 8-6-4-6-4-2

*Build to a heavy double

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled forward pull or push

– 8-12/side seated SA DB press

– 16-24 KB alternating gorilla rows

– 8 ab wheel roll-outs or 30-60 sec plank

OR 

Conditioning Option

18 min AMRAP

– 200m run/ski, 250/200m row, 500/400m bike

– 12 DB hang power snatch (6/6 @ 50/35)

– 9 DB goblet squats

– 6 toes to bar or hanging knee raises

Saturday 6/1

Fitness

TBA

Performance

TBA

Sunday 6/2

Open Gym 10-12pm

Monday 5/20

Fitness & Performance

A) E4M x 4 sets:

– 10 DB Romanian deadlifts @ 3011 tempo

– 10-15 DB floor press w/ pause

– 10/side SA bent over KB rows

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

C) 3 rounds for quality:

– 5/side TGUP sit-ups (AHAP)

– 20 sec/side side plank

Tuesday 5/21

Fitness & Performance

A) E3M x 6 sets:

Bench press wave

– 8-6-4-6-4-2 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

OR 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

Fitness

B) E2M x 8-12 sets total (4-6 sets each)

Odd: 12/9 cal row + 9-12 push-ups

Even: 12/9 cal row + 10 alternating DB hang power snatch

Performance

B) E2M x 8-12 sets total (4-6 sets each)

Odd: 15/12 cal row + 10-15 push-ups

Even: 15/12 cal row + 10 alternating DB hang power snatch (50/35)

Wednesday 5/22

Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

B) EMOM x 10-20 sets:
– 3 DB hang squat clean to thruster

– 3 hanging knee raises

– 1, 2, or 3 burpees

Performance

A) Front squat wave

– 8-6-4-6-4-2

*Build to a heavy double

B) EMOM x 10-20 sets:
– 3 hang squat clean to thruster (115/75, 95/65, 75/55)

– 3 toes to bar

– 3 burpees over the barbell

*RX+ sub 1 MU for T2B

Thursday 5/23

Fitness

E3M x 10-16 sets total (5-8 each)

Odd

– 200m row

– 8-12 wallballs 

– 24 single unders

Even

– 200m run or 400m bike

– 4 up/down DB devil press

– 8 box step-ups (w/ or w/o DBs)

Performance

E3M x 10-16 sets total (5-8 each)

Odd

– 250/200m row

– 16 wallballs (20/14)

– 32 double unders

Even

– 200m run or 500/400m bike

– 4 DB devil press (35/20s)

– 8 box jump overs (24/20”)

Friday 5/24

Fitness & Performance

A) E4M x 4 sets:

– 6/side BB/DB step back reverse lunges

– 8-12 ring dips (add weight if able)

– 6 DB batwing rows w/ 4 sec pause

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled vertical pull

– 5.5.5 DB strict press clusters (R10S between, add weight if able)

– 20 hollow rocks

– 10 heel elevated goblet squats w/ pause (AHAP)

OR

Conditioning Option

E5M x 3-5 sets:

– 400m run

– 10 DB push press

– 10 tough ring rows

– 10 lemon squeezes 

*RX+ sub 5-10 HSPUs for PP

Saturday 5/25

Fitness

TBA

Performance

TBA

Sunday 5/26

Open Gym 10-12pm

Monday 5/27

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. 

½ Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition bodyweight movements as needed. 

¼ Murph

– 400m run

– 25 pull-ups

– 50 push-ups

– 75 air squats

– 400m run

*Partition bodyweight movements as needed. 

Monday 5/13

Fitness & Performance

A) E3M x 6 sets:

Bench press wave

– 8-6-4-8-6-4 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

OR 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

Fitness

E3M x 4-8 sets:
– 12/9 cal row

– 9 double KB deadlifts

– 9 push-ups

– 18 single unders

Performance

B) E3M x 4-8 sets:
– 15/12 cal row

– 9 double KB deadlifts (53/35s)

– 12/9 push-ups

– 18 double unders

Tuesday 5/14

Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

B) E5M x 3-5 sets:

– 400m run

– 12-16 wallballs

– 12 DB SA hang power cleans

Performance

A) Front squat wave

– 8-6-4-8-6-4

*Second wave heavier than first

B) E5M x 3-5 sets:

– 400m run

– 20 wallballs (20/14)

– 16 DB SA hang power cleans (50/35)

Wednesday 5/15

Fitness

E3M x 6-8 sets total (3-4 each)

Odd

– 200m row

– 8 double DB hang clean + push press

– 8 box step-ups

Even

– 200m run or 400m bike

– 8 hanging knee raises

– 12 air squats

Performance

E3M x 6-8 sets total (3-4 each)

Odd

– 250/200m row

– 8 double KB hang clean + push press (35/25s)

– 8 box jump overs (24/20”)

Even

– 200m run or 500/400m bike

– 12 toes to bar

– 16 air squats

Thursday 5/16

Fitness & Performance

A) E4M x 4 sets:

– 6/side BB/DB step back reverse lunges

– 8-12 ring dips (add weight if able)

– 6 DB batwing rows w/ 4 sec pause

Fitness

B) EMOM x 

– 6 RKB swings (53/35)

– 4 strict pull-ups

– 2 burpees

Performance

B) EMOM x 

– 7 RKB swings (53/35)

– 5 pull-ups

– 3 burpees to target

Friday 5/17

Fitness

A) E2M x 8 sets

Odd

– 8-12/side half kneeling BB landmine press

Even

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

– 8-12 heel elevated goblet squats (heavy)

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alternating DB death march

– 12-16/side SA banded tricep push-down

– 8 ab wheel roll-outs

– 20-30 sec top of ring row hold

OR

Conditioning Option

E5M x 3-5 sets:

– 500/400m row

– 10-15 push-ups

– 10 box step-ups

Saturday 5/18

Fitness

TBA

Performance

TBA

Sunday 5/19

10-12pm Open Gym

Monday 5/6

Fitness

A) E3M x 6 sets: 

– 8-6-4-6-4-2 Back squat or box squat wave

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

B) E3M x 4-8 sets:

– 12/9 cal row

– 9 wallballs

– 6-9 strict pull-ups

– 3-6 up/downs

Performance

A) Back squat wave

– 8-6-4-6-4-2

*Second wave heavier than first

B) E3M x 4-8 sets:

– 15/12 cal row

– 12 wallballs (20/14)

– 9 pull-ups

– 6 burpees over the rower

Tuesday 5/7

Fitness

E2M x 3-4 total sets

1: 400m row

2: 10 DB SA hang power clean & push press  + 10 prisoner reverse lunges + 10 hanging knee raises

3: 30 single unders + 12 push-ups + 12 air squats

4: 10 box step-ups + 12 RKB swings

5: 400m run

6: rest

Performance

E2M x 3-4 total sets

1: 500/400m row

2: 10 DB SA hang power clean & push press (50/35) + 10 DB reverse lunges + 10 toes to bar

3: 30 double unders + 15/12 push-ups + 15 air squats

4: 10 box jump overs + 15 RKB swings (53/35)

5: 400m run

6: rest

Wednesday 5/8

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 KB Romanian deadlifts

– 8-12 SA DB incline presses (R)

Even sets:

– 8-12 tall kneeling banded lat pull-down

– 8-12 SA DB incline presses (L)

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans 

– 4 dips

– 5 lateral hops over DB or line

Performance

A) E2M x 8 sets

– 1 clean

*receive in full squat if able

B) EMOM x 10-20 sets:

– 3 touch and go squat cleans @ 65% of A

– 4 ring dips

– 5 lateral hops over the barbell

Thursday 5/9

Fitness

A) E2M x 8 sets

Odd: 

– 8-12/side single arm DB strict press R

– 8-12 bent over BB rows w/ pause

Even:

– 8-12/side single arm DB strict press R

– 12-16 alternating KB lateral lunges

B) 5 rounds for time:
– 200m run

– 8 DB push press

– 24 single unders

– 4 up/downs

R60S

Performance

A) E2M x 8 sets

– 1 split jerk

B) 5 rounds for time:
– 200m run

– 5 shoulder to overhead (heavy but unbroken)

– 25 double unders

– 5 burpees to target

R60S

Friday 5/10

Fitness & Performance

A) E4M x 4 sets:

– 10 DB Romanian deadlifts @ 3011 tempo

– 10-15 DB floor press w/ pause

– 10/side SA bent over KB rows

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 10-20 banded tricep push-downs

– 10-20 sec high knee hold hang

– 10+ BB drag curls

OR 

Conditioning Option

For time:

– 50/40 cal row

– 50 RKB swings (53/35)

– 50 abmat sit-ups

– 35/28 cal row

– 35 RKB swings

– 35 abmat sit-ups

– 20/16 cal row

– 20 RKB swings

– 20 abmat sit-ups

Saturday 5/11

Fitness

TBA

Performance

TBA

Sunday 5/12

10-12pm Open Gym

Monday 4/29

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 KB Romanian deadlifts

– 8-12 SA DB incline presses (R)

Even sets:

– 8-12 tall kneeling banded lat pull-down

– 8-12 SA DB incline presses (L)

B) 15 min AMRAP:

– 1 DB hang squat clean

– 3 strict pull-ups

– 5 push-ups

– 20 single unders

*Add one squat clean every round.

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*receive in full squat if able

B) 15 min AMRAP:

– 1 squat clean (135/95, 115/75, 95/65)

– 3 pull-ups

– 5 push-ups

– 20 double unders

*Add one squat clean every round.

RX+ use 155/105 w/ 3 CTB pull-ups & 3 HSPUs

Tuesday 4/30

Fitness

A) E2M x 8 sets

Odd: 

– 8-12/side single arm DB strict press R

– 8-12 bent over BB rows w/ pause

Even:

– 8-12/side single arm DB strict press R

– 12-16 alternating KB lateral lunges

B) E3MOM x 4-8 sets:

– 12/9 cal row

– 9 DB push press

– 6 box step-ups

Performance

A) E2M x 8 sets

Sets 1-4: 2 pause split jerk

Sets 5-8: 1 split jerk

B) E3MOM x 4-8 sets:

– 15/12 cal row

– 5 shoulder to overhead

– 5 box jump overs (24/20”)

*Choose a weight on shoulder to overhead that is challenging but you can keep unbroken.

Wednesday 5/1

Fitness

E2M x 3-4 total sets

1: 400m row

2: 5 up/down DB devil presses + 10 DB reverse lunges + 10 abmat sit-ups

3: 30 single unders + 10 dips + 10 RKB swings 

4: 15 wallballs + 15 hanging knee raises

5: 400m run (scale with 300m)

6: rest

Performance

E2M x 3-4 total sets

1: 500/400m row

2: 5 DB devil presses (35/20s) + 10 DB reverse lunges + 15 abmat sit-ups

3: 30 double unders + 10 ring dips + 15 RKB swings (53/35)

4: 20 wallballs (20/14) + 15 toes to bar

5: 400m run

6: rest

Thursday 5/2

Fitness & Performance

A) E4M x 4 sets:

– 10 DB Romanian deadlifts @ 3011 tempo

– 10-15 DB floor press w/ pause

– 10/side SA bent over KB rows

Fitness

B) E5M x 3-5 sets:

– 400m row

– 10 box step-overs (2, 1 or no DBs)

– 10 lemon squeezes

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 10 DB box step-overs (35/20s to 20/16”)

– 10 lemon squeezes

*Keep rounds the same pace start to finish

Friday 5/3

Fitness & Performance

A) E3M x 6 sets:

Bench press wave

– 9-7-5-9-7-5 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

OR 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated double KB front squats @ 3111 tempo

– 12-16 DB/EZ bar skull crushers

– 8-12 BB good mornings

– 16-24 alternating seated DB curls

OR

Conditioning Option

8 rounds for time:

– 200m run

– 12 alt. SA DB hang power snatches (50/35)

– 8 goblet squats

– 4 burpees over the DB

Saturday 5/4

Fitness

TBA

Performance

TBA

Sunday 5/5

10-12pm Open Gym

Monday 4/22

Fitness

A) E2.5M x 6 sets

– 8-6-4-6-4-2 deadlift wave

After odd sets – 6/side DB curl to press

After even sets – 12-18 L-seated leg lift-overs

*Second wave should be heavier than first

B) 3 rounds for time:

– 400m run

– 15-12-9 reps of…

• double KB/DB deadlifts
• hanging knee raises

Performance

A) E2.5M x 6 sets:

– 8-6-4-6-4-2 deadlift wave

*Second wave should be heavier than first

B) 3 rounds for time:

– 400m run

– 21-15-9 reps of…

• double KB/DB deadlifts (53/35)
• toes to bar

*RX+ complete with 70/44s

Tuesday 4/23

Fitness

A) E2M x 8 sets

Odd: 

– 8-12/side single arm DB strict press R

– 8-12 bent over BB rows w/ pause

Even:

– 8-12/side single arm DB strict press R

– 12-16 alternating KB lateral lunges

B) EMOM x 10-20 sets:

– 3-5 DB push press

– 4 box step-ups

– 5 air squats

Performance

A) E2M x 8 sets

Sets 1-4: 2 pause split jerk

Sets 5-8: 1 split jerk

B) EMOM x 10-20 sets:

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

– 4 box jump overs (24/20”)

– 5 air squats

Rx+ use 155/105

Wednesday 2/24

Fitness

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

B) 20 min AMRAP:

– 12 RKB swings 

– 10 push-ups

– 8 lemon squeezes

– 200m run

Performance

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

After even – 10-20 banded face pulls

B) 20 min AMRAP:

– 15 RKB swings (53/35)

– 12/9 push-ups

– 9 lemon squeezes

– 200m run

Thursday 4/25

Fitness

E90S x 4-6 sets:

1: 15/12 cal row

2: 12 alt. DB hang snatches + 8 goblet hold/prisoner reverse lunges

3: 200m run 

4: 12 ring rows +6-9 up/downs

5: rest

Performance

E90S x 4-6 sets:

1: 20/15 cal row

2: 12 alt. DB hang snatches + 12 goblet hold reverse lunges

3: 200m run 

4: 12 ring rows + 9 burpees to target 

5: rest

Friday 4/26

Fitness

A) E3M x 6 sets: 

– 7-5-3-7-5-3 Back squat or box squat wave

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

Performance

A) Back squat wave

– 7-5-3-7-5-3

*Second wave heavier than first

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12 DB bench press w/ pause

– 8-12/side half kneeling banded/cable lat pull-down

– 12-16 alternating L-seated up and overs

OR 

Conditioning Option

10 rounds for time:

– 10 cal row

– 5 dips

– 10 walking lunges

– 5 toes to bar or hanging knee raises

Saturday 4/27

Fitness

TBA

Performance

TBA

Sunday 4/28

10-12pm Open Gym

Monday 4/15

Fitness

A) E2M x 6 sets:

– 5-5-4-4-3-3 BB push press (building)

After odd – 8-12/side half kneeling band row + reach

After even – 8-12 tough goblet squats

B) 15 min AMRAP:

– 1 DB hang power clean + push jerk

– 3 hanging knee raises

– 5 air squats

– 20 single unders

*Add one power clean + push jerk each round

Performance

A) E2M x 6 sets:

– 3-3-2-2-1-1 push jerk

*Barbell starts from the floor.

*Build to a heavy single.

B) 15 min AMRAP:

– 1 power clean + push jerk (135/95, 115/75, 95/65)

– 3 toes to bar

– 5 air squats

– 20 double unders

*Add one power clean + push jerk each round

Fitness & Performance

C) 3 rounds for time:

– 6/side TGUP sit-ups (heavy)

– 20-30 sec side plank/side

Tuesday 4/16

Fitness

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

B) E5M x 3-5 sets:

– 400m row

– 15 push-ups

– 12 double KB deadlifts

– 9 ring rows

Performance

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

After even – 10-20 banded face pulls

B) E5M x 3-5 sets:

– 500/400m row

– 20/15 push-ups

– 15 double KB deadlifts (53/35s)

– 10 pull-ups

Wednesday 4/17

Fitness

E90S x 4-6 sets:

1: 15/12 cal row

2: 12 DB thrusters + 6-9 up/downs

3: 200m run 

4: 12 box step-ups +6-9 lemon squeezes

5: rest

Performance

E90S x 4-6 sets:

1: 20/15 cal row

2: 12 thrusters (95/65) + 9 burpees over the barbell

3: 200m run 

4: 9 box jump overs (24/20”) + 12 lemon squeezes

5: rest

Thursday 4/18

Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 Back squat or box squat wave

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

B) E60S x 10-20 sets:

– 7 RKB swings

– 5 wallballs

– 3 dips

Performance

A) Back squat wave

– 8-6-4-8-6-4

*Second wave heavier than first

B) E60S x 10-20 sets:

– 7 RKB swings

– 5 wallballs (20/14)

– 3 ring dips

Friday 4/19

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 KB Romanian deadlifts

– 8-12 SA DB incline presses (R)

Even sets:

– 8-12 tall kneeling banded lat pull-down

– 8-12 SA DB incline presses (L)

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause clean + 1 clean

Sets 5-8: 1 clean

*receive in full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length seated vertical hand over hand sled pull

– 12-16 overhead banded tricep extensions

– 16-24 alternating DB hammer curls

– 16-24 alternating slide mountain climbers (butt down)

OR

Conditioning Option

3 rounds for time…

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

– 3 rounds of:

• 10 RKB swings (53/35)
• 10 prisoner reverse lunges
• 10 abmat sit-ups

*90 total reps on KBS, lunge, sit-ups 

Saturday 4/20

Fitness

TBA

Performance

TBA

Sunday 4/21

10-12pm Open Gym