Monday 11/9
Fitness & Performance
A) E3M x 5 sets:
– 5 bench press w/tempo 32X1 @ 60-65%
– 5-10 supinated pull-ups
– 10-15 banded face pulls
Fitness
B) E90S x 10-15 sets
– 10/7 cal row
– 3 up/down DB devil press
Performance
B) E90S x 10-15 sets
– 12/9 cal row
– 3 DB devil press (35/25)
Tuesday 11/10
Fitness
A) E2M x 8 sets:
– 4 pause front squats (BB or double KB @ tough weight)
After sets 1, 3, 5, 7:
– 16 alternating top down DB press
After sets 2, 4, 6, 8:
– 8 L-seated banded row w/ pause
*Goal is to go heavier on squats than last week.
B) 5 rounds for time:
– 200m run
– 10 double KB/DB reverse lunges
– 5 burpees + 5 strict pull-ups
R60S
Performance
Front Squat 1RM testing
A) E2M x 8 sets
Set 1: 5 @ 55%
2: 3 @ 65%
3: 1 @ 75%
4: 1 @ 85%
5: 1@ 90%
6: 1 @ 97.5%
7: 1 @ 101+% (optional)
8: 1 @ 101+% (optional)
*If you feel up to it, test a new 1RM on set 7.
B) 5 rounds for time:
– 200m run
– 12 double KB/DB reverse lunges (35/25)
– 6 burpee to pull-ups
R60S
RX+ use 53/35 KBs + 3 double burpee to bar or ring MU.
Wednesday 11/11
Fitness
A) E2M x 4 sets each
Station 1:
- 10 BB RDLs
- 10 seated Arnold press
Station 2:
- 10 tough KB goblet squats
- 10 ring rows
*Increase weights from last week.
B) 3 min AMRAP:
– 9 air squats
– 7 RKB swings
– 5 push-ups
R60S x 5 sets total
Performance
A) E2M x 8 sets:
– 1 power clean
*Build to a tough single
B) The Chief
3 min AMRAP:
– 3 power cleans (135/95)
– 6 push-ups
– 9 air squats
R60S x 5 sets total
Thursday 11/12
Fitness
E5M x 2 sets each
Station 1:
– 400m run (scale to 300m)
– 16 wallballs
– 8 pull-ups
Station 2:
– 400m row (scale to 300m)
– 16 SA DB push press (4-4-4-4)
– 32 single unders
Station 3:
– Row or run (you pick)
– 16 double KB deadlifts
– 8 up/down to box jump – step down (20/16”)
Performance
E5M x 2 sets each
Station 1:
– 400m run
– 20 wallballs (20/14)
– 10 pull-ups
Station 2:
– 500/400m row
– 20 SA DB push press (5-5-5-5 @ 35/25)
– 30 double unders
Station 3:
– Row or run (you pick)
– 20 double KB deadlifts (53/35)
– 10 up/down to box jump – step down (20/16”)
Friday 11/13
Fitness & Performance
A) E2M x 5 sets:
– 6 BB push press (building)
– 12-16 gorilla rows
B) Strength Option
3-4 sets for quality:
– 8/side weighted high box step-ups w/ toe drag
– 10-15 low incline DB bench press (use 20” box)
– 8/side half kneeling banded chop (high to low)
– 10-15 inverted BB rows
C) Conditioning Option
8-12 sets:
– 60 sec of row, bike, ski @ 80-90%
– R60S
*Choose a different machine than last week.
Saturday 11/14
Fitness
TBA
Performance
TBA
Sunday 11/15
Open Gym 10-12pm