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

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