Monday 6/8

Fitness & Performance

A) E3M x 5 sets:

– 5 bench press @ 21X1 tempo

– 8-10/s half kneeling SA banded lat-pull-down

Fitness

B) E90S x 10-15 sets:

– 20 single unders or lateral hops

– 5 dips

– 6 plate ground to overhead

– 7 air squats

*sub 7 ski erg pulls or 15 sec bike for jump rope

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 5 ring dips

– 7 plate ground to overhead (45/35)

– 9 air squats

Tuesday 6/9

Fitness

A) E2MOM x 8 sets

Odd sets:

– 10/s half kneeling BB landmine presses

Even sets:

– 20 alt KB gorilla rows

– 10 banded Spanish squats

B) E3M x 5-8 sets:

– 12/9 cal row

– 12 SA DB hang power snatches (6/s)

– 9 tough ring or inverted BB row

– 3 burpees or up/downs

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

B) E3M x 5-8 sets:

– 15/12 cal row

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

– 9 tough ring or inverted BB row

– 6 burpees over rower

RX+ try 18/14 cal-12-12-8

Wednesday 6/10

Fitness

E10M x 3-5 sets:

– 400m row

– 12 DB thrusters (35/20s)

– 9-12 strict pull-ups

– 400m run

– 15 RKB swings (53/35)

– 9 medball OH press-out sit-ups

Performance

E10M x 3-5 sets:

– 500/400m row

– 15 DB thrusters (35/20s)

– 15 kipping or 10 strict pull-ups

– 400m run

– 20 RKB swings (53/35)

– 10 medball OH press-out sit-ups

*Can use DBs to weight feet for sit-ups

Thursday 6/11

Fitness

A) E3M x 6 sets:

– 3 front squats*

After odd sets…

– 10 seated DB press

After even sets…

– 10 tough ring rows

*Sub 8 double KB pause front squats

B) 5 rounds for time:

– 200m run or 400m bike

– 12 wallballs 

– 8 hanging knee raise or kipping knee to chest

– 8 box step-ups

R60S

Performance

A) E3M x 8 sets:

– 3 front squats @ 1-2 RIR or 80-85+%

B) 5 rounds for time:

– 200m run or 500m bike

– 15 wallballs (20/14)

– 9 toes to bar

– 6 box jump overs (24/20”)

R60S

Friday 6/12

Fitness & Performance

A) E4M x 4 sets:

– 6-8 strict overhead BB press

– 8/s band pallof twist to press (red or green)

– 8/s front foot elevated split squat

B) Strength Option:

3-4 sets for quality:

– 10 DB Romanian deadlifts @ 3011 tempo

– 10-20 bodyweight barbell bicep extensions

– 10/s SA bent over KB rows

– 10/s SA lean away DB delt raises

OR 

Conditioning Option

20 sets:

– 30 sec row, bike, ski (or mix or two)

– 30 sec rest

Saturday 6/13

Fitness & Performance

TBA

Sunday 6/14

10-12pm Open Gym

Monday 6/1

Fitness

A) E2MOM x 8 sets

Odd sets:

– 10/s half kneeling BB landmine presses

Even sets:

– 20 alt KB gorilla rows

– 10 banded Spanish squats

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6 double DB hang power snatch + 9-12 push-ups

Even: 12/9 cal row + 12-15 air squats

Performance

A) E2MOM x 8 sets

Sets 1-2: 1 high hang snatch + 1 hang snatch + 1 snatch

Sets 3-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

B) E2M x 8-12 sets

Odd: 15/12 cal row + 6 touch and go power snatches (95/65, 75/55) + 12/9 push-ups

Even: 15/12 cal row + 15 air squats

RX+ use 115/75 w/ 18 air squats

Please do not drop plates lighter than 25s.

Tuesday 6/2

Fitness

E8M x 4-6 sets (2-3 each)

Station 1:

– 400m run or 800m bike

– 16 SA DB hang power cleans (8/s)

– 12 SA DB push press (6/s)

– 12 DB or prisoner reverse lunges

– 12 ring or inverted BB rows

– 32 single unders

Station 2: 

– 400m row

– 16 wallballs

– 12 strict pull-ups

– 12-16 dips

– 8 burpees or up/downs

– 32 single unders

Performance

E8M x 4-6 sets (2-3 each)

Station 1:

– 400m run or 1000m bike

– 20 SA DB hang power cleans (10/s @ 50/35)

– 16 SA DB push press (8/s)

– 16 DB reverse lunges

– 12 ring or inverted BB rows

– 32 double unders

Station 2: 

– 500m row

– 20 wallballs (20/14)

– 16 kipping or 12 strict pull-ups

– 12-16 ring dips

– 8 burpees

– 32 double unders

Wednesday 6/3

Fitness

A) E3M x 6 sets:

– 4 front squats*

After odd sets…

– 10 seated DB press

After even sets…

– 10 tough ring rows

*Sub 8 double KB pause front squats

B) 3 rounds for time:

– 600-400-200m run

– 20-15-10 reps of…

• RKB swings 
• Box step-ups 

Performance

A) E3M x 6 sets:

– 4 front squats @ 2-3 RIR or 75+%

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 reps of…

• RKB swings (53/35)
• Box step-ups (20”)

RX+ use 70/44

Thursday 6/4

Fitness & Performance

A) E4M x 4 sets:

– 6-8 strict overhead BB press

– 8/s band pallof twist to press (red or green)

– 8/s front foot elevated split squat

Fitness

B) E3M x 5-8 sets:

– 200m row

– 8 DB push press

– 6 burpees or up/downs

– 4 lemon squeezes

Performance

B) E3M x 5-8 sets:

– 250/200m row

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

– 8 burpees over the bar

– 8 lemon squeezes

Friday 6/5

Fitness

A) E3M x 5 sets:

–  5 deadlifts

– 10 DB floor press w/ pause

– 10 tall kneeling banded face pulls

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 3 RIR or 70+%

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 1 lap lateral sled drag

– 10-15 DB tricep rollback extensions

– 20-30sec/side side plank

– 10/s bent over DB row

OR

Conditioning Option

18 min AMRAP:

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

– 10 DB thrusters (35/20s)

– 10 ring rows

– 10 ambat sit-ups

Saturday 6/6

Fitness & Performance

TBA

Sunday 6/7

10-12pm Open Gym

---

Monday 5/25 – 7:30 & 9am 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. 

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 5/26

Fitness & Performance

A) E4M x 4 sets:

– 6-8 strict overhead BB press

– 8/s band pallof twist to press (red or green)

– 8/s front foot elevated split squat

Fitness

B) 5 rounds for time:
– 200m run or 400m bike

– 12 RKB swings

– 10 box step ups

– 8 lemon squeezes

R60S

Performance

B) 5 rounds for time:
– 200m run or 500/400m bike

– 15 RKB swings (53/35)

– 12 box jump overs (24/20”)

– 9 lemon squeezes

R60S

Wednesday 5/27

Fitness

E8M x 4-6 sets (2-3 each)

Station 1:

– 400m run or 800m bike

– 5 up/down DB devil cleans

– 10 DB push press

– 10 DB or prisoner reverse lunges

– 10 ring or inverted BB rows

– 30 single unders

Station 2: 

– 400m row

– 15 wallballss 

– 10 dips

– 10 hanging knee raises

– 5 up/downs

– 30 single unders

Performance

E8M x 4-6 sets (2-3 each)

Station 1:

– 400m run or 1000m bike

– 5 DB devil cleans (35/20s)

– 10 DB push press

– 10 DB reverse lunges

– 10 ring or inverted BB rows

– 30 double unders

Station 2: 

– 500m row

– 20 wallballss (20/14)

– 10 ring dips

– 10 toes to bar

– 5 burpees to target

– 30 double unders

Thursday 5/28

Fitness & Performance

A) E4M x 4 sets:

– 8 Romanian deadlifts @ 2011 tempo

– 16-20 top down DB incline press

– 10 chest supported double KB row w/ pause

*Last day for these movements

Fitness

B) EMOM x 10-20 sets:
– 6 SA DB hang power snatch (3/3 @ 50/35)

– 6 goblet/air squats

– 4-6 push-ups

Performance

B) EMOM x 10-20 sets:
– 6 SA DB hang power snatch (3/3 @ 50/35)

– 6 goblet squats

– 6/4 push-ups

RX+ complete with rep scheme of 8-8-8/6

Friday 5/29

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 16 KB/DB reverse lunges

– 4-8 strict/weighted or 2-4 negative pull-ups

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10 ring face curls

– 10/side bent over SA banded tricep kick backs (small band)

– 10 slide hamstring curls

OR

Conditioning Option 

E5M x 3-5 sets:

– 400m run, 1000m bike or 500m row

– 16 weighted or unweighted box step ups (20/14 MB)

– 12 plate sit-ups w/ press at top (25/15)

*Can weight feet with DBs for sit-ups

Join us for the R.A.D. WOD at 5:45pm followed by a crawfish boil!

For time:

– 10 shuttle runs (down and back = 1)

Saturday 5/30

Fitness & Performance

TBA

Sunday 5/31

10-12pm Open Gym

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Monday 5/18

Fitness & Performance

A) E4M x 4 sets:

– 8 Romanian deadlifts @ 2011 tempo

– 16-20 top down DB incline press

– 10 chest supported double KB row w/ pause

Fitness

B) E3M x 5-8 sets:

– 12/9 cal row

– 10 SA DB hang power snatch (5/5)

– 5-10 dips

– 10 air squats

Performance

B) E3M x 5-8 sets:

– 15/12 cal row

– 10 SA DB hang power snatch (5/5 @ 50/35)

– 5-10 ring dips

– 10-15 air squats

Tuesday 5/19

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 16 KB/DB reverse lunges

– 4-8 strict/weighted or 2-4 negative pull-ups

Fitness

B) E60S x 10-20 sets:

– 6 RKB swings

– 4-6 wallballs

– 4 hanging knee raises

– 2 burpees or up/downs

Performance

B) E60S x 10-20 sets:

– 8 RKB swings (53/35)

– 6 wallballs (20/14)

– 4 toes to bar

– 2 burpees to target

Wednesday 5/20

Fitness

A) E2MOM x 8 sets

Odd sets:

– 10/s half kneeling BB landmine presses

Even sets:

– 20 alt KB gorilla rows

– 10 banded Spanish squats

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 15-12-9-6 double DB hang power snatch

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 high hang snatch + 1 hang snatch + 1 snatch

Sets 5-8: 1 hang snatch + 1 snatch

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 15-12-9-6 hang power snatch (95/65, 75/55)

*Please do not drop anything less than 25s from overhead.

Thursday 5/21

Fitness

E6M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 8, 10 or 12 DB hang power clean + push press 

– 250/200m row

– 12 goblet squats

– 30 single unders

Station 2:

– 250/200m row

– 8, 10 or 12 push-ups

– 200m run or 500m bike

– 12 box step-ups

– 30 single unders

Performance

E6M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 12 DB hang power clean + push press (6/6 @ 50/35)

– 250/200m row

– 12 goblet squats

– 30 double unders

Station 2:

– 250/200m row

– 16/12 push-ups

– 200m run or 500m bike

– 12 box step-ups (20/16”)

– 30 double unders

Friday 5/22

Fitness

A) E3M x 5 sets:

– 5 front squats*

– 10 seated DB press

– 10 tough ring rows

*Sub 8 double KB pause front squats

Performance

A) E3M x 5 sets:

– 5 front squats @ 2-3 RIR or 75+%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy forward sled drag or push

– 10/s 10-15 DB tricep rollback extensions

– 10/s banded TKEs

– 10+ BB drag curls

OR

Conditioning Option

E5M x 3-5 sets:
– 400m run, 500/400m row or ski, or 1000/800m bike

– 12 plate ground to overhead

– 10 plate lunges (OH or at chest)

– 8 burpees

Saturday 5/23

Fitness & Performance

TBA

Sunday 5/24

10-12pm Open Gym

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Monday 5/11

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 16 KB/DB reverse lunges

– 4-8 strict/weighted or 2-4 negative pull-ups

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 5 RKB swings

– 5 push-ups

– 5 air squats

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 7 RKB swings (53/35)

– 7/5 push-ups

– 7 air squats

RX+ complete with 70/44 KB

Tuesday 5/12

Fitness

A) E2MOM x 8 sets

Odd:

– 8 heel elevated double KB front squats

– 10 bent over BB rows

Even:

– 10/s half kneeling DB press

– 20 sec side plank / side

B) E3M x 5-8 sets:

– 12/9 or 10/7 cal row

– 5 DB hang power clean + push press

– 4 hanging knee raises

– 3 burpees

– 2 hanging knee raises

Performance

A) E2MOM x 8 sets:

– 1 clean + 1 split jerk

B) E3M x 5-8 sets:

– 15/12 cal row

– 5 touch and go power clean + push jerk (tough)

– 4 toes to bar
– 3 burpees to target

– 2 toes to bar

Wednesday 5/13

Fitness

E6M x 6-8 sets

Station 1:

– 200m run or 400m bike

– 12 DB/KB thrusters (35/20s)

– 200m row

– 8-12 dips

– 30 single unders

Station 2:

– 250/200m row

– 8 DB up/down devil cleans

– 200m run or 400m bike

– 12 box step-ups

– 30 single unders

Performance

E6M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 12 DB/KB thrusters (35/20s)

– 250/200m row

– 8-12 ring dips

– 30 double unders

Station 2:

– 250/200m row

– 8 DB devil cleans

– 200m run or 500m bike

– 12 box step-ups (20/16”)

– 30 double unders

Thursday 5/14

Fitness

A) E3M x 8 sets:

– 3 front squats @ 3111 tempo

After odd sets – 8-12 DB bench press

After even sets – 10 tall kneeling banded lat pull-down

*Can sub double KB front squats if needed

B) 3 rounds for time:

– 400m run or 1000/800m bike

– 20-15-10 wallballs

– 20-15-10 cal row

Performance

A) E3M x 8 sets:

– 3 front squats @ 3111 tempo

B) 3 rounds for time:

– 400m run or 1000/800m bike

– 30-20-10 wallballs (20/14)

– 30-20-10 cal row

Friday 5/15

Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets – 10/s half kneeling banded high row

After even sets – 10 supine medball hamstring curls

*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15/s SA banded tricep push-downs (red)

– 10 DB RDLs

– 10 tough ring rows

– 1 lap reverse sled drag (heavy)

OR 

Conditioning Option

“Murph Prep”

3 rounds for time:

– 800m run, 1000m row or 2000m bike

– 3-2-1 rounds of…

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

*Scale to 600m run, 750m row, or 1500m bike if needed

Saturday 5/16

Fitness & Performance

TBA

Sunday 5/17

10-12pm Open Gym

Monday 5/4

Fitness

A) E2MOM x 8 sets

Odd:

– 8 heel elevated double KB front squats

– 10 bent over BB rows

Even:

– 10/s half kneeling DB press

– 20 sec side plank / side

B)  “Little Chief”

5 rounds as many reps as possible…

3 minute AMRAP:

– 4 push-ups

– 6 RKB swings

– 8 air squats

R60S between rounds

Performance

A) E2MOM x 8 sets

Sets 1-4: 2 clean + 1 jerk

Sets 5-8: 1 clean + 1 jerk

B) “The Chief”

5 rounds as many reps as possible…

3 min AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S between rounds

*Pick up where you left off each set.

Tuesday 5/5

Fitness

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 plate ground to overhead 

– 200m row

– 30 single unders

Station 2:

– 200m row

– 10 plate or prisoner weighted lunges

– 200m run or 500m bike

– 10 hanging knee raise

Performance

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 plate ground to overhead (45/35)

– 250/200m row

– 30 double unders

Station 2:

– 250/200m row

– 10 OH plate weighted lunges

– 200m run or 500m bike

– 10 toes to bar

Wednesday 5/6

Fitness

A) E3M x 6 sets:

– 4 front squats @ 3111 tempo

After odd sets – 8-12 DB bench press

After even sets – 10 tall kneeling banded lat pull-down

*Can sub double KB front squats if needed

B) E60S x 10-20 sets:

– 6 wallballs (20/14)

– 4 box step-ups

– 3 ring or inverted BB rows

– 2 burpees

Performance

A) E3M x 6 sets:

– 4 front squats @ 3111 tempo

B) E60S x 10-20 sets:

– 7 wallballs (20/14)

– 5 box jump overs (24/20”)

– 3 burpee pull-ups

RX+ complete with 9-6-3 rep scheme and/or CTB pull-ups.

Thursday 5/7

Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets – 10/s half kneeling banded high row

After even sets – 10 supine medball hamstring curls

*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.

B) E5M x 3-5 sets:

– 400m run or 800m bike

– 10 DB push press

– 15 RKB swings 

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

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

– 20 RKB swings (70/44, 53/35, 44/26)

Friday 5/8

Fitness & Performance

A) E4M x 4 sets:

– 8 Romanian deadlifts @ 2011 tempo

– 16-20 top down DB incline press

– 10 chest supported double KB row w/ pause

B) Strength Option

3-4 sets for quality:

– 8 BB Zercher squats (tough)

– 10-15 OH banded tricep extensions

– 16 alt. dead bugs

– 10 ring race curls

OR

Conditioning Option

20 min AMRAP:
– 250/200m row or ski, 500/400m bike or 200m run

– 10 goblet squats (50/35)

– 10 dips

– 10 ring or inverted BB rows

Monday 4/27

Fitness

A) E3M x 5 sets:

– 5 front squats @ 3111 tempo

– 8-12 DB bench press

– 10 tall kneeling banded lat pull-down

*Can sub double KB front squats if needed

B) E5M x 3-5 sets:

– 400m row or 800m bike

– 15 unbroken wallballs 

– 10 strict pull-ups

Performance

A) E3M x 5 sets:

– 5 front squats @ 3111 tempo

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 20 unbroken wallballs (20/14)

– 10 strict or 10-15 kipping pull-ups

RX+ complete 25 wallballs

Tuesday 4/28

Fitness

A) E2.5M x 6 sets:

– 5 push press

After odd sets – 10/s half kneeling banded high row

After even sets –

*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.

B) E60S x 120 sets:

– 5 DB push press

– 4 hanging knee raise

– 3 burpees

Performance

A) E2.5M x 6 sets:

– 5 push press

B) E60S x 120 sets:

– 3 shoulder to overhead (155/105, 135/95, 115/75, 95/65)

– 4 toes to bar

– 3 burpees over the barbell

*BB comes from floor, should be tough but UB weight

*RX+ complete 1-3 bMUs in place of T2B

Wednesday 4/29

Fitness

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 DB hang squat clean 

– 250/200m row

– 30 single unders

Station 2:

– 250/200m row

– 10 medball box step over (sub no weight)

– 200m run or 500m bike

– 10 dips

Performance

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 DB hang squat clean (35/20s)

– 250/200m row

– 30 double unders

Station 2:

– 250/200m row

– 10 sandbag box step over (20” w/ large/small)

– 200m run or 500m bike

– 10 ring dips

Thursday 4/30

Fitness & Performance

A) E4M x 4 sets:

– 8 Romanian deadlifts @ 2011 tempo

– 16-20 top down DB incline press

– 10 chest supported double KB row w/ pause

Fitness

B) 3 rounds for time:

– 400m run

– 3-2-1 rounds of:

• 12 RKB swings
• 10 push-ups
• 8 box step-ups

Performance

B) 3 rounds for time:

– 400m run

– 3-2-1 rounds of:

• 15 RKB swings (53/35)
• 12/9 push-ups
• 9 box jump overs (24/20”)

Friday 5/1

Fitness & Performance

A) E3M x 6 sets:

– 4 bench press @ 2 RIR

After odd:

– 2-4 negative or 4-8 strict/weighted pull-ups

After even:

– 8/s shoulder external rotations 

*Heavier than 4/23

B) Strength Option

3-4 sets for quality:

– 10-15 banded tricep push-down

– 1 length seated hand over hand vertical sled pull

– 20 DB/KB walking lunges

– 10-15 wall supported DB curls

OR

Conditioning Option

4 rounds for time:

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

– 20 DB hang power snatch (10/s @ 50/35)

– 15 DB goblet squats

– 10 lemon squeezes

*Scale to 16-12-8 if needed

Saturday 5/2

Fitness & Performance

TBA

Sunday 5/3

10-12pm Open Gym

Monday 4/20

Fitness & Performance

A) E4M x 4 sets

– 16-20 seated alternating DB strict press

– 8/s KB front knee banded split squat (green)

– 10 tough ring rows

Fitness

B) 15 min AMRAP:
– 6 alternating DB snatch

– 4 hanging knee raise

– 2 burpees (sub up/downs)

– 24 single unders

Performance

B) 15 min AMRAP:
– 6 alternating DB snatch (53/35)

– 4 toes to bar

– 2 burpees to target

– 24 double unders

Fitness & Performance

C) 3 sets:

– 5/s TGUP sit-ups (tough)

Tuesday 4/21

Fitness

A) E3M x 8 sets:

– 3 deadlifts 

After even sets – 10-15 DB floor press

After odd sets – 10 banded straight arm lat pull-down

B) E3M x 5-8 sets:

– 12/9 cal row

– 4 DB up/down 

– 8 DB or prisoner reverse lunges

Performance

A) E3M x 8 sets:

– 2-3 deadlifts @ 80-85+% or 1-2 RIR

*Heavier than 4/13

B) E3M x 5-8 sets:

– 15/12 cal row

– 4 DB devil cleans (35/20s)

– 8 DB reverse lunges

R60S

RX+ complete with 20/15 cal row

Wednesday 4/22

Fitness

E4M x 2-3 times through…

Station 1:

– 200m row

– 16 RKB swings 

– 12 KBor DB goblet squats

Station 2:

– 200m run

– 12, 16, or 20 push-ups (elevated if needed)

– 8-12 pull-ups

RX+ perform CTB pull=ups

Station 3:

– 200m row

– 24 single unders

– 16 medball reverse lunges

Station 4:

– 200m run

– 12 DB push press 

– 16 medball Russian twists

Performance

E4M x 2-3 times through…

Station 1:

– 250/200m row

– 20 RKB swings (53/35)

– 12 KB goblet squats

Station 2:

– 200m run

– 12, 16, or 20 push-ups

– 12 pull-ups (strict or kipping)

RX+ perform CTB pull=ups

Station 3:

– 250/200m row

– 24 double unders (or single unders)

– 20 medball reverse lunges (20/14)

Station 4:

– 200m run

– 12 DB push press (35/20s)

– 24 medball Russian twists

Thursday 4/23

Fitness & Performance

A) E3M x 6 sets:

– 4 bench press @ 2 RIR

After odd:

– 2-4 negative or 4-8 strict/weighted pull-ups

After even:

– 8/s shoulder external rotations 

*Heavier than 4/14

Fitness

B) EMOM x 10-20 sets:

– 5-7 wallballs

– 5 dips

– 3 lemon squeezes 

Performance

B) EMOM x 10-20 sets:

– 7 wallballs (20/14) 

– 5 ring dips

– 3 lemon squeezes

Friday 4/24

Fitness

A) E2MOM x 8 sets

Odd:

– 8 heel elevated double KB front squats

– 10 bent over BB rows

Even:

– 10/s half kneeling DB press

– 20 sec side plank / side

Performance

A) E2MOM x 8 sets

Sets 1-4: 2 clean + 1 pause jerk + 1 jerk

Sets 5-8: 2 clean + 1 jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 10 ring bicep curls

– 10 DB, BB or EZ bar skull crushers

– 10 slide hamstring curls

OR

Conditioning

2,000m row tester

Saturday 4/25

Fitness & Performance

TBA

Sunday 4/26

10-12pm Open Gym