Monday 9/30
Fitness
A) E4M x 4 sets – bench press
– 10 bench press (try and build or maintain weight)
– 8/side bent over DB rows
B) 5 rounds for time:
– 200m run
– 12 RKB swings
– 9/7 push-ups
Performance
A) E4M x 4 sets – bench press
Set 1: 10 @ 72%
Sets 2-4: 10 @ 65%
*After every set perform 8/side bent over DB rows.
B) 5 rounds for time:
– 200m run
– 15 RKB swings (53/35)
– 12/9 HR push-ups
RX+ sub 6/6 (12 total) KB snatches for swings.
Fitness & Performance
C) 3 sets for quality:
– 20 alternating DB curls
– 10 reps of delt triad (front raise, lateral raise, overhead press)
Tuesday 10/1
Fitness
A) E2MOM x 8 sets (4 each)
Station 1: 4/side landmine goblet squat to single arm thruster + 8 ring rows
Station 2: 8 DB/KB Romanian deadlifts + 8 lemon squeezes
B) For time:
– 40/30 cal row
– 30 wall balls
– 15 double DB hang power cleans
– 30/22 cal row
– 25 wallballs
– 12 double DB hang power cleans
– 20/15 cal row
– 20 wall balls
– 9 double DB hang power cleans
Performance – clean and jerk complex
A) E2MOM x 8 sets:
– 1 power clean + 1 hang squat clean + 1 jerk
B) For time:
– 50 cal row
– 40 wall balls
– 15 power cleans (115/75)
– 40 cal row
– 30 wallballs
– 12 power cleans (155/105)
– 30 cal row
– 20 wall balls
– 9 power cleans (185/125)
Scaled weights: 95/65, 115/75, 135/85
Wednesday 10/2
Fitness
E8MOM x 4-5 sets:
– 400m run
– 10 double KB front squats
– 15 sit-ups
– 20 single arm DB push press (10/arm)
– 50 single unders (sub 40 lateral line hops)
Performance
E8MOM x 4-5 sets:
– 400m run
– 10 front squats @ 30%
– 15 toes to bar
– 20 single arm DB push press (10/arm)
– 40 double unders
*Try and keep pacing the exact same while also switching the order of movements every set.
Thursday 10/3
Fitness
A) E3M x 4 sets:
– 8 deadlifts (heavier than last week)
– 8 L-seated DB press
– 8 alternating DB plank row
B) E3MOM x 4-7 sets:
– 250/200m or 200/150mrow
– 12 alternating double KB front rack walking lunges (tough)
– 9 double KB deadlifts
– 6 strict pull-ups
Performance
A) E3M x 4 sets – deadlift
Set 1: 8 @ 76%
Sets 2-4: 8 @ 70%
B) E3MOM x 4-7 sets:
– 250/200m row
– 12 alternating double KB front rack walking lunges (tough)
– 9 double KB deadlifts
– 6 chest to bar pull-ups
*Goal is to keep pacing the same set to set
Friday 10/4
Fitness
A) E2MOM x 8 sets (4 each)
Station 1: 12 BB hip thrusts + 12 upright DB or KB rows
Station 2: 20 sec side plank / side
Performance
A) E2MOM x 8 sets:
– 1 power snatch + overhead squat + hang snatch
*Catch the hang snatch in full squat if able.
Fitness & Performance
B) 3 sets for quality:
– 8-12/side rear foot elevated split squats
– 8-12 seated BB press
– 2 laps suitcase carry (1 lap/arm)
– 8-12 reverse flys on rings (sub bent over w/ DBs)
Saturday 10/5
Fitness
TBA
Performance
TBA
Sunday 10/6
8am Endurance
10-12pm Open Gym