Monday 1/20

Fitness

A) E2MOM x 8 sets (4 sets each)

1: 10 BB Romanian deadlifts

2: 10 DB upright row

 

B) 4 min running clock:

– row 400m

– in remaining time AMRAP:

• 10 wallballs
• 5 hanging knee raises, lemon squeezes, or sit-ups

R2M, repeat for a total of 4 sets

 

Performance

A) E2MOM x 4 sets:

– 1 clean pull + 1 clean 2” below knee

*work from 60-75%

+

E2MOM x 4 sets:

– 1 clean @ 80, 85, 90, 90+%

 

B) 4 min running clock:

– row 500/400m

– in remaining time AMRAP:

• 10 wallballs (20/14 to 10/9’)
• 5 toes to bar

R2M, repeat for a total of 4 sets

 

Tuesday 1/21

Fitness

A) EMOM x 10 sets

Station 1: 5 BB push presses

Station 2: 7 banded lat pull-downs

 

B) 10 min AMRAP:

– 6 strict pull-ups

– 6/side DB hang clean and jerks (50/35)

– 12 goblet hold reverse lunges

– 36 single unders

 

Performance

A) EMOM x 5 sets:

– 1 pause split jerk @ 55-75%

+ 

EMOM x 5 sets:

– 1 split jerk @ 80-90%

 

B) 10 min AMRAP:

– 6 pull-ups

– 6/side DB hang clean and jerks (50/35)

– 12 goblet hold reverse lunges

– 24 double unders

 

Wednesday 1/22

Fitness

A) E2.5M x 5 sets

– 5 deadlifts (moderately heavy)

– 20 Russian twist (use bumper plate or medball)

 

B) E3M x 4-6 sets:

– 200m run

– 12 RKB swings 

– 9 deficit push-ups

– 6 box jumps w/ step down

 

Performance

A) E2.5M x 5 sets – deadlift max
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 2 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+% 

 

B) E3M x 4-6 sets:

– 200m run

– 12 RKB swings (70/53)

– 9 deficit push-ups

– 6 box jumps w/ step down (24/20”) 

 

*For push-ups, prop yourself up on two bumper plates and touch chest to floor. 

*Keep pace high and times consistent.

 

Thursday 1/23

Fitness

A) EMOM x 10 sets (5 each)

1: 10 DB incline presses

2: 8 BB/sandbag good mornings (moderate weight, perfect movement)

 

B) For time:

– 800m row

– 30 alternating DB snatches 

– 30 goblet squats

– 800m row

 

*Scale run to 600 if needed 

 

Performance

A) EMOM x 10 sets

Sets 1-5: 3 stop snatch

Sets 6-10: snatch

*Build over the course of 10 sets to a heavy single.

 

B) For time:

– 1000/800m row 

– 30 power snatches (135/95, 115/75, 95/65, 75/66)

– 1000/800m row 

 

Friday 1/24

Fitness

A) E3M x 5 sets:

– 6 double KB front squats

– 8 chest supported incline DB/KB row / pause (bench on 16” box) 

– 10 banded tricep push downs 

 

Performance

A) E3M x 5 sets:

– 1 front squat @ 32X1 tempo + 2 regular front squats

– 8 chest supported incline DB/KB row w/ pause (bench on 16” box) 

– 10 banded tricep push downs w/ pause

 

Fitness & Performance

B) 3 sets for quality:

– 10 BB Romanian deadlifts @ 60% 1RM deadlift

– 10 DB lat pull-overs

– 1 lap/arm waiters carry 

– 20 hollow rocks

 

Saturday 1/25

Fitness

TBA

 

Performance

TBA

 

Sunday 1/26

8AM Endurance

10-12pm Open Gym

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

1. 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