Fitness & Performance
A) E4M x 4 sets:
– 10-15/side SA DB incline press
– 10-20 alternating KB gorilla rows
– 10 supine medball hamstring curls (slow out/fast in)
Fitness
B) EMOM x 10-20 sets:
– 6 RKB swings
– 5 strict pull-ups
– 4 box step-ups
Performance
B) EMOM x 10-20 sets:
– 6 RKB swings (53/35)
– 5 pull-ups
– 4 box jump overs (24/20”)
RX+ complete with 8-6-4 rep scheme
Fitness
E8M x 4-6 sets:
– 400m run (sub 300m)
– 10 DB push press
– 10 reverse lunges (2, 1 or no DBs)
– 10 hanging knee raise
– 10 ring rows
– 30 single unders
*Switch up the order every set
Performance
E8M x 4-6 sets:
– 400m run
– 12 shoulder to overhead (115/75)
– 12 BB reverse lunges
– 12 toes to bar
– 12 ring rows
– 36 double unders
*Switch up the order every set
Monday 3/11
Fitness
A) E2M x 8 sets
Even:
– 12-16 alternating Landmine cossack squats
Odd:
– 8-12/side SA standing DB presses
– 10-20 sec top of ring row hold
B) E5M x 3-5 sets:
– 16/12 cal row
– 6 DB hang squat cleans
– 12/9 cal row
– 5-10 dips
– 5 burpees (sub up/downs)
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) E5M x 3-5 sets:
– 20/16 cal row
– 5 touch and go squat cleans (115/75)
– 15/12 cal row
– 5-10 ring dips
– 5 burpees over the barbell
RX+ use 135/95
Fitness & Performance
A) CrossFit Open Workout 24.2
AMRAP in 20 min:
– 300m row
– 10 deadlifts
– 50 double unders
RX – 185/135, Scaled – 135/95
B) 3 sets:
– 5/side TGUP sit-ups
– 10-20/side SA banded tricep push-downs
– 10-20 alt. DB bicep curls
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 2011 tempo
– 8-12 dips
– 8-12/side DB bent over row
*start RDLs at 50-60% or 1RM deadlift
B) 20 min AMRAP
– 20/16 cal row
– 15 RKB swings (53/35)
– 10 up/downs
Fitness
E8M x 4-6 sets:
– 400m row
– 10 SA DB hang power clean + push press (5/side)
– 10 box step-ups
– 10 strict pull-ups
– 10 lemon squeezes
– 30 single unders
*Switch up the order every set
Performance
E8M x 4-6 sets:
– 500/400m row
– 12 SA DB hang power clean + push press (6/side @ 50/35)
– 12 box jump overs (24/20”)
– 12 pull-ups
– 12 lemon squeezes
– 36 double unders
*Switch up the order every set
Fitness
A) E3M x 5 sets:
– 5 BB or double KB front squats
– 16-24 alternating tall kneeling DB press
– 8-12 ring rows w/ pause
*KB front squats should use 32X1 tempo
B) EMOM x 10-20 sets:
– 6 wallballs (20/14)
– 3-5 push-ups
– 3 hanging knee raises
Performance
A) E3M x 5 sets:
– 5-5-3-3-3 front squats
*heavier than the paused sets
B) EMOM x 10-20 sets:
– 7 wallballs (20/14)
– 5 push-ups
– 3 toes to bar
Fitness & Performance
A) E4M x 4 sets:
– 10-15/side SA DB incline press
– 10-20 alternating KB gorilla rows
– 10 supine medball hamstring curls (slow out/fast in)
Fitness
B) E5M x 4-5 sets:
– 400m run
– 4 up/down DB devil presses
– 8 DB box step-up (knee height)
Performance
B) E5M x 4-5 sets:
– 400m run
– 5 DB devil presses (35/20s)
– 10 DB box step-up (knee height)