Monday 11/11
Fitness
A) E90S x 10 sets (5 each):
Station 1: 8 BB Romanian deadlifts + 8 ring rows
Station 2: 16 alternating DB piston presses + 8 lemon squeezes
B) E4MOM x 4-5 sets:
– 200m row
– 8 double DB hang power cleans
– 8 DB push press
– 40 single unders
Performance
A) E90S x 10 sets:
– clean and jerk
*Build to a heavy single rep.
B) E3.5MOM x 4-6 sets:
– 250/200m row
– 5 hang squat cleans
– 5-10 strict handstand push-ups
*pick the weight on cleans so that they’re tough but UB
Tuesday 11/12
Fitness
A) E3M x 4 sets:
– 6 back squats
– 8/side half kneeling pallof presses
– 10 bent over reverse flys
B) 10 min AMRAP:
– 3 DB thrusters
– 3 hanging knee raises
– 40 single unders
*Add 3 reps to thrusters and T2B every round.
Performance
A) E3M x 4 sets – back squats
Set 1: 6 back squats @ 76%
Sets 2-4: 6 back squats @ 70%
B) 10 min AMRAP:
– 3 thrusters (95/65)
– 3 toes to bar
– 30 double unders
*Add 3 reps to thrusters and T2B every round.
- C) 3 sets for quality:
– 10 slide hamstring curls
– 20 reverse snow angels (2.5s/hand)
Wednesday 11/13
Fitness
A) E4M x 4 sets:
– 6 bench press
– 8/side bent over DB rows
– 10 banded face pulls (red)
B) 3 rounds for time:
– 400m run
– 21 KB swings
– 12 pull-ups
Performance – bench press
A) E4M x 4 sets – bench press
Set 1: 6 @ 76%
Sets 2-4: 6 @ 70%
*After every set perform:
– 8/side bent over DB rows
– 10 banded face pulls (red)
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
Thursday 11/14
Fitness
E8M x 4-5 sets:
– 400m row
– 16 wallballs
– 16/12 HR push-ups
– 16 alternating DB snatches
– 40 single unders
Performance
E8M x 4-5 sets:
– 500/400m row
– 20 wallballs
– 20/15 HR push-ups
– 20 alternating DB snatches
– 40 double unders
*Switch the order every set but keep pace the exact same.
Friday 11/15
Fitness
A) E90S x 10 sets (5 sets each)
Station 1: 8 BB upright rows + 30 sec flutter kicks
Station 2: 12 alternating double KB front rack box step-ups (knee height)
Performance
A) E90S x 10 sets:
– hang snatch
*Build to a heavy single rep.
Fitness & Performance
B) 3 sets for quality:
– heavy sled drag down and back
– 40-60 sec earthquake bar overhead hold
– 30 sec heavy sandbag hug march
– 30-45 sec L-sit accumulation
Saturday 11/16
Fitness
TBA
Performance
TBA
Sunday 11/17
8am Endurance
10-12pm Open Gym