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.
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
– 48 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)
– 48 double unders
– 8 overhead squats
Fitness & Performance
A) E4M x 4 sets
– 10-15 DB incline press
– 10-15 BB bent over row
– 10/15 KB Romanian deadlifts
B) 3 sets for quality:
– 30 sec heavy sandbag march
– 1 length/side lateral sled drag
– 1 length/side walking KB side bend
C) 2 sets “Arm Farm”
– Rest as needed between sets
Fitness & Performance
10 min AMRAP @ 70-80% pace
– 250/200m row
– 10 sandbag weighted box step-ups
– 10/7 push-ups
R5M
10 min AMRAP @ 70-80% pace
– 200m run
– 5/side KB clean & jerk
– 5 burpee to strict pull-ups
R5M
10 min AMRAP @ 70-80% pace
– 50 double unders
– 35 air squats
– 20 sit-ups
Fitness
A) E4M x 3 sets:
– 10-15 DB bench press
– 10-15 banded lat pull-down
– 10-15 banded face pulls
B) 10 rounds for time
– 40 single unders
– 5 pull-ups
– 7 push-ups
– 9 RKB swings
*Sub 20 lateral hops and elevate push-ups if needed .
Performance
A) E4M x 3 sets:
– 3 RIR bench press @ 60%
– 10-15 banded lat pull-down
– 10-15 banded face pulls
B) 10 rounds for time
– 20 double unders
– 5 pull-ups
– 7 push-ups
– 9 RKB swings (70/44)
Monday 2/3
Fitness
A) E4M x 3 sets:
– 10-15 heel elevated goblet squats (tough)
– 3 RIR ring rows @ 1010 tempo
– 10-15 lateral DB raises
B) E5M x 3-4 sets:
– 400m run
– 15 sit-ups
– 12 lunges (weighted if able
– 9 NPU burpees
Performance
A) E4M x 3 sets:
– 3 RIR front squats @ 60% (1 sec pause at top)
– 3 RIR horizontal ring rows @ 1010 tempo
– 10-15 lateral DB raises
B) E5M x 3-4 sets:
– 400m run
– 12 toes to bar
– 9 front squats (115/75, 95/65, 75/55)
– 6 burpees over the barbell
Tuesday 2/4
Fitness
A) E4M x 3 sets:
– 10-15 DB bench press
– 10-15 banded lat pull-down
– 10-15 banded face pulls
B) 10 rounds for time
– 40 single unders
– 5 pull-ups
– 7 push-ups
– 9 RKB swings
*Sub 20 lateral hops and elevate push-ups if needed .
Performance
A) E4M x 3 sets:
– 3 RIR bench press @ 60%
– 10-15 banded lat pull-down
– 10-15 banded face pulls
B) 10 rounds for time
– 20 double unders
– 5 pull-ups
– 7 push-ups
– 9 RKB swings (70/44)
Wednesday 2/5
Fitness
A) E2MOM x 8 sets (4 each)
1: 8/side DB/KB front foot elevated split squats
2: 8 seated BB overhead presses +
B) 5 sets for max reps with a 2 min running clock:
– 24/18 cal row
– max effort DB devil press in remaining time
R2M between sets
*Scale row to 20/15 if needed.
Performance
A) E2MOM x 4 sets:
– 1 pause clean + 1 clean + 1 jerk
*work from 60-80%
+
E2MOM x 4 sets:
– 1 clean + 1 jerk @ 85, 87.5, 90, 90+%
B) 5 sets for max reps with a 2 min running clock:
– 28/21 cal row
– max effort DB devil press (35/25s) in remaining time
R2M between sets
Thursday 2/6
Fitness & Performance
10 min AMRAP @ 70-80% pace
– 250/200m row
– 10 sandbag weighted box step-ups
– 10/7 push-ups
R5M
10 min AMRAP @ 70-80% pace
– 200m run
– 5/side KB clean & jerk
– 5 burpee to strict pull-ups
R5M
10 min AMRAP @ 70-80% pace
– 50 double unders
– 35 air squats
– 20 sit-ups
*Each should be performed at a conversational pace.
Friday 2/7
Fitness & Performance
A) E4M x 4 sets
– 10-15 DB incline press
– 10-15 BB bent over row
– 10/15 KB Romanian deadlifts
B) 3 sets for quality:
– 30 sec heavy sandbag march
– 1 length/side lateral sled drag
– 1 length/side walking KB side bend
C) 2 sets “Arm Farm”
– Rest as needed between sets
Saturday 2/8
Fitness
TBA
Performance
TBA
Sunday 2/9
8AM Endurance
10-12pm Open Gym
Fitness
A) E4M x 3 sets:
– 10-15 heel elevated goblet squats (tough)
– 3 RIR ring rows @ 1010 tempo
– 10-15 lateral DB raises
B) E5M x 3-4 sets:
– 400m run
– 15 sit-ups
– 12 lunges (weighted if able
– 9 NPU burpees
Performance
A) E4M x 3 sets:
– 3 RIR front squats @ 60% (1 sec pause at top)
– 3 RIR horizontal ring rows @ 1010 tempo
– 10-15 lateral DB raises
B) E5M x 3-4 sets:
– 400m run
– 12 toes to bar
– 9 front squats (115/75, 95/65, 75/55)
– 6 burpees over the barbell