Monday 10/5
Fitness
A) E2.5M x 5 sets:
– 6-10 RIR close grip bench press (heavier than 9/25)
– 6-10 double KB/DB bent over rows
B) EMOM x 4 sets:
1: 200m row
2: 10-15 hanging knee raises or lemon squeezes
3: 10-15 dips
4: 10-15 push-ups
5: rest
Performance
A) E2.5M x 5 sets:
– 1 RIR close grip bench press @ 70-75%
– 6-10 double KB/DB bent over rows
B) EMOM x 4 sets:
1: 250/200m row
2: 10-15 toes to bar
3: 10-15 ring dips
4: 10-15 push-ups
5: rest
Tuesday 10/6
Fitness
A) E2M x 8 sets:
– 6 front squats (BB or double KB @ tough weight)
After sets 1, 3, 5, 7:
– 16 alternating top down DB floor press w/pause
After sets 2, 4, 6, 8:
– 16 alternating top down DB bent over rows
B) 12 min AMRAP:
– 2 goblet squats
– 2 ring rows
– 2 box step ups
– 20 single unders
*Add 1 rep to each movement each round except for double unders.
Performance
A) E2M x 8 sets:
– 4 front squats @ 80%
B) 12 min AMRAP:
– 1 front squat (115/75, 95/65, 75/55)
– 1 strict pull-up
– 1 box jump over (24/20”)
– 20 double unders
*Add 1 rep to each movement each round except for double unders.
Wednesday 10/7
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.
Thursday 10/8
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
Friday 10/9
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.
Saturday 10/10
Fitness
TBA
Performance
TBA
Sunday 10/11
10-12pm Open Gym
