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