Monday 2/17

Fitness

A) E3M x 4 sets:

– 10-15 heel elevated double KB front squats (tough)

– 10-15 supinated pull-ups

 

B) 4 rounds for time:

– 400m run

– 10 DB push press

 

Performance

A) E3M x 4 sets:

– 1 RIR front squats @ 60% (1 sec pause at top)

– 1 RIR strict supinated pull-ups 

 

B) 4 rounds for time:

– 400m run

– 10 shoulder to overhead (115/75)

 

Tuesday 2/18

Fitness & Performance

A) E4M x 4 sets:

– 8-12 Romanian deadlifts @ 60% 1RM DL

– 8-12/side bent over KB rows 

– 8-12 DB floor press (pause 1 count on floor)

 

Fitness

B) E3M x 4-6 sets:

– 12/9 or 10/7 cal row

– 10 alternating DB snatch

– 8 kip to knee tuck

 

*scale with 10 abmat sit-ups

 

Performance

B) E3M x 4-6 sets:

– 12/9 cal row

– 10 alternating DB snatch

– 8 toes to bar

 

RX+ scale up to 15/12-12-9 reps

 

Wednesday 2/19

Fitness

AMRAP in 15 min at 70-80% pace:

– 500/400 m row

– 75 single unders

– 12 BB/DB push press

R5M then,

AMRAP in 15 min at 70-80% pace:

– 400 m run

– 20 push-ups

– 20 wallballs

 

Performance

AMRAP in 15 min at 70-80% pace:

– 500/400m row

– 50 double unders

– 10 strict handstand push-ups

R5M then,

AMRAP in 15 min at 70-80% pace:

– 400m run

– 30/24 push-ups

– 20 wallballs (20/14)

 

Thursday 2/20

Fitness & Performance

A) E4M x 4 sets:

– 8-12 close grip bench press @ 50-60% 1RM BP

– 4-12/side single arm ring row w/ reach

– 8-12 DB floor press (pause 1 count on floor)

 

Fitness

B) E4M x 4 sets:

– 200m run

– 12 RKB swings

– 10 goblet hold reverse lunges

– 8 strict pull-ups

R60S

 

Performance

B) E4M x 4 sets:

– 200m run

– 15 RKB swings (53/35)

– 12 DB overhead walking lunges, 6/side (35/25)

– 9 pull-ups

R60S

 

Friday 2/21

Fitness

A) EMOM x 5 sets

1: 8-12 L-seated DB press

2: 8-12 bent over BB rows

3: 8-12 weighted lunges

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 65-85%

+

E2MOM x 5 sets:

– 1 clean & jerk @ 88, 93, 98, 101+%

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap farmers carry (heavy)

– 1 length face pull sled drag

– 20-30 alternating leg lift overs

– 10-15 DB skullcrushers 

 

Saturday 2/22

Fitness

TBA

Performance

TBA

 

Sunday 2/23

8AM Endurance

10-12pm Open Gym

Monday 2/10

Fitness

A) EMOM x 5 sets each
1: 8 strict BB presses

2: 12 sumo stance KB deadlifts

3: 16 alternating Russian twists

 

B) E4M x 4-5 rounds:

– 12/9 cal row

– 12 alternating DB snatch

– 36 single unders

– 12 walking lunges (weighted if able)

 

Performance

A) EMOM x 5 sets:

– 1 snatch @ 55-75%

+

E2MOM x 5 sets:

– 1 snatch @ 80, 85, 87.5, 90, 90+%

 

B) E4M x 4-5 rounds:

– 16/12 cal row

– 8 power snatches (96/65)

– 36 double unders

– 8 overhead squats

 

Tuesday 2/11

Fitness

A) E4M x 3 sets:

– 10-15 heel elevated goblet squats (tough)

– 10-15 supinated pull-ups

– 10-15 seated Arnold presses

 

B) E3M x 4-6 sets:

– 200m run

– 7 double DB hang squat cleans

– 7 hanging knee raises 

 

*Sub 10 abmat sit-ups if needed. 

 

Performance

A) E4M x 3 sets:

– 2 RIR front squats @ 60% (1 sec pause at top)

– 2 RIR strict supinated pull-ups 

– 10-15 seated Arnold presses

 

B) E3M x 4-6 sets:

– 200m run

– 5 hang squat cleans (115/75)

– 7 toes to bar

 

*RX+ use 135/95.

 

Wednesday 2/12

Fitness 

A) E4M x 3 sets:

– 10-15 hip elevated DB floor press

– 10-15 DB lat pull-overs

– 10-15 banded face pulls

 

B) EMOM x 20-25 minutes

– 5 double KB deadlifts

– 4 strict pull-ups

– 3 push-ups

 

Performance

A) E4M x 3 sets:

– 2 RIR bench press @ 60%

– 10-15 DB lat pull-overs

– 10-15 banded face pulls

 

B) EMOM x 20-25 minutes

– 1 deadlift @ 65%

– 3 strict pull-ups

– 5 push-ups

 

RX+ substitute push-ups with 3 strict HSPUs.

 

Thursday 2/13

Fitness

A) EMOM x 5 sets

1: 8-12 DB incline press

2: 8-12 double KB upright rows

3: 8-12 BB or sandbag good mornings (light to moderate weight)

 

B) 5 rounds for total reps:

– 40 seconds max calorie row

– R20S

– 40 seconds max wallballs

– R20S

– 40 seconds max burpees over the bar

– R80S

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 60-80%

+

E2MOM x 5 sets:

– 1 clean & jerk @ 85, 87.5, 90, 92.5, 95%

 

B) 5 rounds for total reps:

– 40 seconds max calorie row

– R20S

– 40 seconds max wallballs (20/14)

– R20S

– 40 seconds max burpees over the bar

– R80S

 

*RX+ try and stay UB on wallballs.

 

Friday 2/14

Fitness & Performance

A) E4M x 4 sets

– 20 front rack reverse lunges

– 10-15 strict dips

– 10/side bent over row

 

B) 3 sets for quality:

– 2 laps heavy sandbag hug walk

– 10-15 earthquake bench press 

– 16 alternating DB death march steps

– 10-15 L-seated band rows

 

Saturday 2/15

Fitness

TBA

Performance

TBA

 

Sunday 2/16

8AM Endurance

10-12pm Open Gym