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.

Programming Overview: Sep. 28-Oct. 4

Copy of Different Workout Quote (8)

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

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.