Monday 9/14
Fitness
A) E90S x 10 sets (5 each)
Station 1: 12 double KB deadlifts
Station 2: 8/side single arm ring rows w/ reach
B) 5 rounds for time:
– 200m run
– 7 DB hang squat clean
– 35 single unders
R60S
Performance
A) E90S x 10 sets
Sets 1-5: 2 x clean (moderately heavy)
Sets 6-10: 1 x clean (build to a heavy single)
B) 5 rounds for time:
– 200m run
– 5 TnG squat cleans
– 25 double unders
R60S
*Pick a weight on cleans that is challenging but you can keep UB.
Tuesday 9/15
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) 3 rounds for time:
– 500/400m row
– 15-12-9
- DB/BB push press
- hanging knee raise
Performance
A) E90S x 10 sets
Sets 1-5: 2 x split jerk (moderately heavy)
Sets 6-10: 1 x split jerk (build to a heavy single)
B) 3 rounds for time:
– 500/400m row
– 15-12-9
- shoulder to overhead (95/65)
- toes to bar
RX+ performs 115/75lb S2O and 6-4-2 bar muscle ups.
Wednesday 9/16
Fitness
E10M x 3-4 sets:
– 600m run
– 30 RKB swings
– 20/15 box dips
– 20 KB box step-ups
– 10 burpees to target
Performance
E10M x 3-4 sets:
– 800m run
– 30 RKB swings (53/35)
– 20/15 dips
– 20 KB box step-overs (20/16”)
– 10 burpees to target
Thursday 9/17
Fitness
A) E3M x 4 sets:
– 6-10 close grip bench press
– 8-12 double KB/DB bent over rows
*heavier than last week
B) “Cindy”
20 min AMRAP:
– 5 pull-ups
– 10 push-ups
– 15 air squats
Performance
A) E3M x 4 sets:
– 1 RIR close grip bench press @ 65%
– 6-10 double KB/DB bent over rows
B) “Cindy”
20 min AMRAP:
– 5 pull-ups
– 10 push-ups
– 15 air squats
Friday 9/18
Fitness
A) E2M x 6 sets:
– 8 front squats (BB or double KB @ tough weight)
– 8/side single hip extensions
Performance
A) E2M x 6 sets:
– 5 front squats @ 72.5-75%
Fitness & Performance
B) 3-4 sets for quality:
– 8/side B-stance BB/DB RDLs
– 8-12 seated cuban presses
– 8/side single arm DB press w/ pause
– 8-12 L-seated band rows
B) Conditioning Option:
8-16 sets of…
– 30 seconds at 90% pace on bike, row, or ski erg
– 30 seconds rest
Saturday 9/19
Fitness
TBA
Performance
TBA
Sunday 9/20
10-12pm Open Gym