Monday 8/31
Fitness
A) E3M x 4 sets:
– 8 BB or double KB front squats (tough)
– 8-12 L-seated band rows
– 8-12 ring tricep extensions
B) 2 rounds for time:
– 200m run
– 12 alternating DB snatch
– 200m run
– 16 pull-ups
– 200m run
– 20 prisoner reverse lunges
Performance
A) E3M x 4 sets:
– 8 front squats @ 67.5-70%
B) 2 rounds for time:
– 200m run
– 20 alternating DB snatch (50/35)
– 200m run
– 20 pull-ups
– 200m run
– 20 DB reverse lunges (2×50/35)
Tuesday 9/1
Fitness & Performance
A) E3M x 5 sets
– 8 Romanian deadlifts @ 65-70%
– 8-12 dips (banded or weighted)
Fitness
B) E6M x 3 sets:
– 400m row
– 18 KB swings
– 12 push-ups
– 6 box step overs
Performance
B) E6M x 3 sets:
– 500/400m row
– 21 KB swings (53/35)
– 15/12 push-ups
– 9 box jump overs
Wednesday 9/2
Fitness
A) EMOM x 5 sets each (alternating)
Station 1: 8-12 incline DB press
Station 2: 8-12 bent over BB row
*incline press heavier than last week if able
B) 10 min AMRAP:
– 2 (1/side) SA DB hang clean + push press
– 3 hanging knee raise
– 20 double unders
*Add two total (1/side) DB HC+PP every round
Performance
A) EMOM x 10 sets – split jerk
Sets 1-4: 2 w/pause on dip and at catch @ 60-75%
Sets 5-10: 1 @ 75-90%*
*build a little heavier than last week
B) 10 min AMRAP:
– 1 power clean + push jerk (135/95)
– 3 toes to bar
– 20 double unders
*Add one clean & jerk every round
Thursday 9/3
Fitness
– 400m run (sub 300m if needed)
– 15 wallballs
– 12 sit-ups
– 9 NPU DB devil presses
– 200m row
Performance
E8M x 4-5 sets:
– 400m run
– 20 wallballs (20/14)
– 14 lemons squeezes
– 8 DB devil presses (35/25)
– 250/200m row
Friday 9/4
Fitness
A) E90S x 10 sets (5 each)
Station 1: 12 double KB deadlifts
Station 2: 8/side DB bent over rows
Performance
A) E90S x 10 sets
Sets 1-5: hang clean + clean (moderately heavy)
Sets 6-10: clean (build to a heavy single)
Fitness & Performance
B) 3-4 sets for quality:
– 8-12/side front foot elevated double KB split squat (heavier than last week)
– 8-12 BB seated strict press
– 8-12 alternating lateral delt raise w/ top hold
– 16-24 alternating DB bicep curls
Saturday 9/5
Fitness
TBA
Performance
TBA
Sunday 9/6
10-12pm Open Gym