Monday 1/13
Fitness
A) EMOM x 10 sets
Station 1: 5 BB push presses
Station 2: 5/side single arm ring row + reach
B) For time:
– 200 single unders
– 50 DB push press
– 40 hanging knee raise
– 30 push-ups (elevate if needed)
– 200 single unders
C) 3 sets for quality:
– 6/side TGUP sit-ups
– 12 bent over reverse flys
Performance
A) EMOM x 5 sets:
– 1 pause split jerk @ 50-70%
+
EMOM x 5 sets:
– 1 split jerk @ 75-85%
B) For time:
– 100 double unders
– 50 shoulder to overhead (95/65)
– 40 toes to bar
– 30 push-ups
– 100 double unders
C) 3 sets for quality:
– 6/side TGUP sit-ups
– 12 bent over reverse flys
Tuesday 1/14
Fitness
A) E3M x 5 sets:
– 5 deadlifts (moderately heavy)
– 7 ring/bench dips
– 9 L-seated band rows
B) E3MOM x 4-6 sets:
– 200m run
– 5 strict pull-ups
– 10 double KB deadlifts
– 15 air squats
Performance
A) E3M x 4 sets – deadlift
Set 1: 1 @ 94-98%
Sets 2-4: 2 @ 88%
B) E3MOM x 4-6 sets:
– 200m run
– 5 strict pull-ups (add weight if too easy)
– 10 deadlifts @ 50% of A, Set 1
– 15 air squats
Wednesday 1/15
Fitness
A) EMOM x 10 sets (5 each)
1: 12 alternating seated DB piston presses
2: 12 alternating KB/DB goblet hold reverse lunges (tough)
B) E5M x 3-4 sets:
– 250/200m row
– 12 alternating DB snatches
– 250/200m row
– 12 wall balls
Performance
A) EMOM x 10 sets
Sets 1-3: high hang snatch
Sets 4-6: hang snatch
Sets 7-10: snatch
*Build over the course of 10 sets to a heavy single.
B) E5M x 3-4 sets:
– 250/200m row
– 10 power snatches (95/65, 75/55, 65/45)
– 250/200m row
– 10 overhead squats
Thursday 1/16
Fitness
A) E3MOM x 5 sets
– 6-3-6-3-6 bench press
– 6/side bent over DB row
*6s are lighter than 3s. All 6s should be same weight as with all 3s. Make it tough.
B) For time:
– 800m run
– 24 push-ups
– 24 box step-ups
– 600m run
– 18 push-ups
– 18 box step-ups
– 400m run
– 12 push-ups
– 12 box step-ups
*Scale run to 600-400-200m if needed.
Performance
A) E3M x 4 sets – bench press
Set 1: 1 @ 98%
Sets 2-4: 2 @ 88%
*After each set perform 6/side bent over DB rows
*If you’re not feeling it today then stick to Fitness.
B) For time:
– 800m run
– 24/18 ring dips
– 24 box jumps + step down (24/20”)
– 600m run
– 18/14 ring dips
– 18 box jumps + step down (24/20”)
– 400m run
– 12/9 ring dips
– 12 box jumps + step down (24/20”)
Friday 1/17
Fitness
A) E3M x 5 sets
– 6 Zercher squats
– 8 DB Romanian deadlifts
– 10 supinated band pull-aparts
Performance
- A) E3M x 4 sets – back squat
Set 1: 1 @ 98%
Sets 2-4: 2 @ 88%
*If you’re not feeling it today then stick to Fitness.
Fitness & Performance
B) 5 sets for quality:
– heavy sled drag down and back
– hill sprint (warm into them over first couple of sets)
C) 3 sets for quality:
– 12/side tricep kick backs
– 24 alternating DB curls (no swing)
Saturday 1/18
Fitness
TBA
Performance
TBA
Sunday 1/19
8AM Endurance
10-12pm Open Gym