Fitness
A) E3M x 4 sets:
– 8-12 overhead strict press (moderately tough)
– 12-15 bent over reverse flys
– 8-12
B) EMOM x 10-20 sets:
– 4 alt. DB snatch
– 4 hanging knee raises
– 4 alternating box step-ups
*Weight step-ups with DB if able.
Performance
A) E3M x 4 sets:
– 2 RIR overhead strict press @ 60%
– 8-12 bent over reverse flys
B) EMOM x 10-20 sets:
– 3 TnG power snatch
– 3 toes to bar
– 3 box jump overs (24/20”)
Fitness
A) E3M x 4 sets:
– 8 BB or double KB deadlifts
– 8-12 seated DB presses
*DLs should be heavier than 10/2.
B) E3MOM x 4-6 sets:
– 200m run
– 8 DB hang power cleans
– 8 push-ups (regular or elevated)
Performance
A) E3M x 4 sets:
– 8 deadlifts @ 62.5-67.5%
B) E3MOM x 4-6 sets:
– 200m run
– 8 hang power cleans
– 8 push-ups (regular, deficit, or 4-8 HSPU)
Monday 10/12
Fitness
A) E3M x 4 sets:
– 8 BB or double KB deadlifts
– 8-12 seated DB presses
*DLs should be heavier than 10/2.
B) E3MOM x 4-6 sets:
– 200m run
– 8 DB hang power cleans
– 8 push-ups (regular or elevated)
Performance
A) E3M x 4 sets:
– 8 deadlifts @ 62.5-67.5%
B) E3MOM x 4-6 sets:
– 200m run
– 8 hang power cleans
– 8 push-ups (regular, deficit, or 4-8 HSPU)
Tuesday 10/13
Fitness
A) E3M x 4 sets:
– 8-12 overhead strict press (moderately tough)
– 12-15 bent over reverse flys
– 8-12
B) EMOM x 10-20 sets:
– 4 alt. DB snatch
– 4 hanging knee raises
– 4 alternating box step-ups
*Weight step-ups with DB if able.
Performance
A) E3M x 4 sets:
– 2 RIR overhead strict press @ 60%
– 8-12 bent over reverse flys
B) EMOM x 10-20 sets:
– 3 TnG power snatch
– 3 toes to bar
– 3 box jump overs (24/20”)
Wednesday 10/14
Fitness
A) E2M x 8 sets:
– 5 front squats (BB or double KB @ tough weight)
After sets 1, 3, 5, 7:
– 16 alternating top down DB incline press
After sets 2, 4, 6, 8:
– 8 L-seated banded row w/ pause
B) 3 rounds for time:
– 400m row
– 20-15-10 wallballs
– 15-10-5 strict pull-ups in sets of 5
Performance
– 3 front squats @ 82.5-85%
B) 3 rounds for time:
– 500/400m row
– 30-20-10 wallballs
– 15-12-9 pull-ups
*RX+ substitute CTB pull-ups or 9-6-3 bar MUs.
Thursday 10/15
Fitness
E8M x 4-5 sets:
– 400m run
– 16 SA DB hang clean (4-4-4-4)
– 16 DB goblet squats
– 16/12 push-ups
– 40 single unders
*Switch order every set.
Performance
E8M x 4-5 sets:
– 400m run
– 20 SA DB hang clean (5-5-5-5 @ 50/35)
– 20 DB goblet squats
– 20/15 CTG push-ups
– 40 double unders
*Switch order every set.
Friday 10/16
Fitness & Performance
A) E3M x 4 sets:
– 6-12 BB good mornings (moderate)
– 6-12 dips
– 6-12 strict supinated pull-ups
*Weight dips and pull-ups if needed.
B) Strength Option
3-4 sets for time:
– 8-12 weighted hanging knee raise (medball or DB)
– 8-12 bent over BB rows
– 8-12 slide hamstring curl with knee squeeze
– DB bench sandwich
B) Conditioning Option
4-6 sets:
– 500m row/400m ski/1000m AB @ 80-90%
– R2M
*Goal is to keep a consistent pace through all sets.
Saturday 10/17
Fitness
TBA
Performance
TBA
Saturday 10/18
10-12pm Open Gym
OPEN GYM 10-12PM
Fitness
10 min AMRAP
– 6 strict pull-ups
– 10 box step ups
– 12 cal row
R5M
10 min AMRAP
– 200m run
– 10 SA DB hang clean + push press (5/side)
– 5 burpees
R5M
10 min AMRAP
– 30 single unders
– 15 air squats
– 10 push-ups (elevated if needed)
Performance
10 min AMRAP
– 5 pull-ups
– 10 box jump overs (24/20”)
– 15/12 cal row
R5M
10 min AMRAP
– 200m run
– 10 SA DB hang clean + push press (5/side @ 35/25)
– 5 burpee + box jump over
R5M
10 min AMRAP
– 40 double unders
– 20 air squats
– 10 push-ups
RX+ perform 5 CTB pull-ups or 3 bar MU and use 50/35 DB.
Fitness
A) E90S x 4 sets each
Station 1: 8-12 neutral grip incline bench press w/ pause
Station 2: 12-16 weighted walking lunge
Performance
A) E90S x 8 sets:
– 3 hang power snatch
*Start light and fast then build to moderate weight. Goal is to keep power production high.
Fitness & Performance
B) Strength option
3-4 sets for quality:
– 15-20 double KB/trap bar/double farmer handle deadlift @ 1010 tempo
– 10-15 DB squeeze bench press (Fitness: 10-15 DB skullcrushers)
– 10-15/side SL seated banded hamstring curls
– 10-15 banded compound rows
B) Conditioning option
E2M x 8-10 sets:
– 250/200m row/ski, 500/400m AB
*Use a different machine than last week.
Fitness & Performance
A) E3M x 4 sets:
– 8-12 seated BB press (tough)
– 8/side B-stance DB Romanian deadlifts
*Heavier than last week (9/29)
Fitness
B) For time:
– 600m run
– 30 RKB swings
– 60 single unders
– 30 RKB swings
– 600m run
Performance
B) For time:
– 800m run
– 40 RKB swings (53/35)
– 80 double unders
– 40 RKB swings
– 800m run
Fitness
E8M x 4-5 sets:
– 16/12 cal row
– 16 goblet hold reverse lunges
– 16 DB snatch
– 16 BB push press
*Switch order every set.
Performance
E8M x 4-5 sets:
– 20/16 cal row
– 20 goblet hold reverse lunges (50/35)
– 20 DB snatch
– 20 shoulder to overhead (75/55)
*Switch order every set.