Monday 9/21
Fitness
A) E4M x 3 sets
– 8/side split squats
– 8-16 push-ups (elevated if needed)
– 8-16 tall kneeling banded lat pull-downs
B) B) E3M x 4-6 sets:
– 10/7 cal row
– 10 wallballs (20/14)
– 10 DB SA hang clean + push press (5/side)
– 20 single unders
Performance
A) E4M x 3 sets
– 8/side rear foot elevated split squats
– 8-16 deficit push-ups
– 8-16 tall kneeling banded lat pull-downs
B) E3M x 4-6 sets:
– 12/9 cal row
– 12 wallballs (20/14)
– 12 DB SA hang clean + push press (6/side @ 50/35)
– 24 double unders
Tuesday 9/22
Fitness
A) E90S x 5 sets each
1: 12-16 alternating DB piston presses
2: 8 double DB hang squat cleans
B) EMOM x 10-20 sets:
– 3 DB hang clean + push press
– 4 hanging knee raise
– 5 push-ups
Performance
A) E90S x 10 sets
Sets 1-5: 2 cleans + 1 jerk (moderately heavy)
Sets 6-10: 1 clean + 1 jerk (build to a heavy single)
B) EMOM x 10-20 sets:
– 1 clean and jerk @ 70-75% of part A
– 3 toes to bar
– 5 HR push-ups
Wednesday 9/23
Fitness
E10M x 3-4 sets:
– 300m row
– 16 alt. DB snatch
– 12 pull-ups
– 8 up/downs
– 200m run
Performance
E10M x 3-4 sets:
– 400/300m row
– 16 alt. DB snatch (50/35)
– 12 pull-ups
– 8 burpees over the DB
– 300m run
Thursday 9/24
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.
Friday 9/25
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
Saturday 9/26
Fitness
TBA
Performance
TBA
Sunday 9/27
10-12pm Open Gym