Fitness
A) E90S x 5 sets each (alternating)
Station 1: 16 alternating goblet hold weighted step-ups (knee height)
Station 2: 8 ring rows + 8 tough push-ups (elevated, regular, or decline)
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 4 strict pull-ups
– 5 wallballs
Performance
A) E90S x 10 sets
– 1 clean + 1 jerk
*Goal is to build heavier than last week.
B) EMOM x 10-20 sets:
– 1 squat clean @ 75-80% part A
– 3 pull-ups
– 5 wallballs (20/14)
*RX+ perform C2B pull-ups.
Monday 9/28
Fitness
A) E2M x 6 sets:
– 8 front squats (BB or double KB @ tough weight)
After sets 1, 3, 5:
– 16 alternating top down DB floor press w/pause
After sets 2, 4, 6:
– 16 alternating top down DB bent over rows
B) 3 rounds for time:
– 400m run
– 30-20-10 prisoner or goblet reverse lunges
– 15-12-9 overhead weighted sit-ups
Performance
A) E2M x 6 sets:
– 5 front squats @ 75-77.5%
B) 3 rounds for time:
– 400m run
– 30-20-10 DB/KB reverse lunges (53/35ish)
– 15-12-9 toes to bar
Tuesday 9/29
Fitness & Performance
A) E3M x 4 sets:
– 8-12 seated BB press (tough)
– 8/side B-stance DB Romanian deadlifts
Fitness
B) E5M x 4-5 sets:
– 10/7 cal row
– 10 RKB swings
– 8/6 cal row
– 8 push-ups
– 30 single unders
Performance
B) E5M x 4-5 sets:
– 12/9 cal row
– 12 heavy RKB swings
– 9/7 cal row
– 9 HR push-ups
– 30 double unders
RX+ perform 15/12 cal row, 12 RKB swings, 12/9 cal row, 6 sHSPU, 30 DU
Wednesday 9/30
Fitness
A) E90S x 5 sets each (alternating)
Station 1: 16 alternating goblet hold weighted step-ups (knee height)
Station 2: 8 ring rows + 8 tough push-ups (elevated, regular, or decline)
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 4 strict pull-ups
– 5 wallballs
Performance
A) E90S x 10 sets
– 1 clean + 1 jerk
*Goal is to build heavier than last week.
B) EMOM x 10-20 sets:
– 1 squat clean @ 75-80% part A
– 3 pull-ups
– 5 wallballs (20/14)
*RX+ perform C2B pull-ups.
Thursday 10/1
Fitness
E10M x 3-4 sets:
– 400m run (scale to 300m)
– 8 DB up/down devil press
– 16 box step ups (weighted if able)
– 48 single unders or lateral line hops
– 300m row
Performance
E10M x 3-4 sets:
– 400m run
– 8 DB devil press (35/25s)
– 16 box jump overs
– 48 double unders
– 400/300m row
Friday 10/2
Fitness
A) E3M x 4 sets:
– 10 BB or double KB deadlifts
– 8-12 seated DB presses
*DLs should be heavier than last week.
Performance
A) E3M x 4 sets:
– 10 deadlifts @ 62.5-67.5%
Fitness & Performance
B) 3-4 sets for quality:
– 15-20 heavy goblet/sandbag squats @ 1010 tempo
– 10-15 DB Tate presses
– 1 lap heavy sled drag down and back
– 10-15 inverted BB row from rack
B) Conditioning option
E2M x 8-10 sets:
– 250/200m row/ski, 500/400m AB
Saturday 10/3
Fitness
TBA
Performance
TBA
Sunday 10/4
10-12pm Open Gym
Fitness & Performance
A) E3M x 4 sets:
– 8-12 seated BB press (tough)
– 8/side B-stance DB Romanian deadlifts
Fitness
B) E5M x 4-5 sets:
– 10/7 cal row
– 10 RKB swings
– 8/6 cal row
– 8 push-ups
– 30 single unders
Performance
B) E5M x 4-5 sets:
– 12/9 cal row
– 12 heavy RKB swings
– 9/7 cal row
– 9 HR push-ups
– 30 double unders
RX+ perform 15/12 cal row, 12 RKB swings, 12/9 cal row, 6 sHSPU, 30 DU
Fitness
A) E2M x 6 sets:
– 8 front squats (BB or double KB @ tough weight)
After sets 1, 3, 5:
– 16 alternating top down DB floor press w/pause
After sets 2, 4, 6:
– 16 alternating top down DB bent over rows
B) 3 rounds for time:
– 400m run
– 30-20-10 prisoner or goblet reverse lunges
– 15-12-9 overhead weighted sit-ups
Performance
A) E2M x 6 sets:
– 5 front squats @ 75-77.5%
B) 3 rounds for time:
– 400m run
– 30-20-10 DB/KB reverse lunges (53/35ish)
– 15-12-9 toes to bar
10-12pm Open Gym
Fitness
AMRAP in 30 minutes with a partner alternating every movement:
– 200m row
– 10 DB hang power cleans
– 12 pull-ups
– 200m run
– 10 BB push press
– 12 wallballs
– 40 single unders
Performance
AMRAP in 30 minutes with a partner alternating every movement:
– 250/200m row
– 10 power cleans (135/95, 115/75, 95/65)
– 15 pull-ups
– 200m run
– 10 shoulder to overhead
– 15 wallballs (20/14)
– 40 double unders
Fitness
A) E2.5M x 5 sets:
– 6-10 RIR close grip bench press (heavier than last week)
– 6-10 double KB/DB bent over rows
Performance
A) E2.5M x 5 sets:
– 1 RIR close grip bench press @ 70%
– 6-10 double KB/DB bent over rows
Fitness & Performance
B) 3 sets for quality:
– 1 lap heavy reverse sled drag
– 12-16 BB curls
– 12-16 DB/KB walking death march
– 12-16 DB skull crushers
B) Conditioning Option:
8-16 sets of…
– 30 seconds at 90% pace on bike, row, or ski erg (different than last week)
– 30 seconds rest
Fitness
A) E3M x 4 sets:
– 10 BB or double KB deadlifts
– 8-12 seated DB presses
B) 12 min AMRAP:
– 2 double KB deadlifts
– 2 step ups
– 2 DB push press
– 2 sit-ups
*Add two reps per round.
Performance
A) E3M x 4 sets:
– 10 deadlifts @ 60-65%
B) 12 min AMRAP:
– 1 deadlift (185/125, 155/105, 135/95)
– 1 box jump over (24/20”)
– 1 DB push press (50/35)
– 1 lemon squeeze
*Add one rep per round.
*RX+ use 225/155 and perform HSPUs.