Monday 11/16
Fitness
A) E2.5M x 8 sets:
– 5 deadlifts
After sets 1, 3, 5, 7:
– 8-12 DB lat pull-overs
After sets 2, 4, 6, 8:
– 8 L-seated DB press
*DLs should be heavier than 11/6
B) 3-4 rounds for times:
– 400m row
– 16 alt. reverse lunges (weighted if able)
– 10 hanging knee raise
R2M
*Goal is to keep times the same across sets.
Performance
A) E2.5M x 8 sets:
– 3 deadlifts @ 75-80%
B) 3-4 rounds for times:
– 500m row
– 20 alt. front rack KB reverse lunges
– 15 toes to bar
R2M
*Goal is to keep times the same across sets.
Tuesday 11/17
Fitness & Performance
A) E3M x 5 sets:
– 4 bench press w/tempo 32X1 @ 65-70%
– 5-10 supinated ring rows
– 10-15 banded face pulls
*BP should be heavier than 11/9.
*Weight pull-ups if able.
Fitness
B) EMOM x 10-20 sets:
– 3 strict pull-ups
– 5 push-ups
– 7 RKB swings
Performance
B) EMOM x 10-20 sets:
– 3 CTB pull-ups
– 5 CTG push-ups
– 7 RKB swings (70/44)
RX+ perform 5-7-9 rep scheme.
Wednesday 11/18
Fitness
A) E4M x 2 sets each (8 total):
Station 1:
– 400m run
– 20 medball squats
Station 2:
– 400m row
– 16 SA DB hang power snatch (4-4-4-4)
Station 3:
– 400m run
– 12 DB push press
Station 4:
– 400m row
– 8 up/downs
Performance
A) E4M x 2 sets each (8 total):
Station 1:
– 400m run
– 20 wallballs (20/14)
Station 2:
– 500/400m row
– 10 hang power snatch (95/65)
Station 3:
– 400m run
– 15 DB push press (35/25s)
Station 4:
– 500/400m row
– 10 burpees over the rower
Fitness & Performance
B) 2-3 sets:
– 10 lemon squeezes
– 20 hollow rocks
– 30 flutter kicks
Rest as needed
Thursday 11/19
Fitness & Performance
A) E4M x 3 sets:
– 10/side rear foot elevated split squat
– 10-15 dips
– 10-15 inverted BB rows
Fitness
B) E3M x 4-7 sets:
– 10/8 cal row
– 10 SA DB hang clean (5/5)
– 10 goblet or air squat
Performance
B) E3M x 4-7 sets:
– 12/9 cal row
– 12 SA DB hang clean (6/6 @ 53/35)
– 12 goblet squat
RX+ complete reps of 14.
Friday 11/20
Fitness
A) E2M x 4 sets each
Station 1:
- 10 BB RDLs
- 10 DB incline press
Station 2:
- 10 tough KB goblet squats
- 10 ring rows
*Increase weights from last week.
Performance
A) E2M x 8 sets:
– 1 power cleansadf
*Build to a heavier single than 11/11.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side DB Romanian deadlifts (Performance) / 10-15 medball hamstring curls (Fitness)
– 10-15 DB French press
– 8/side half kneeling banded chop (low to high)
– 10-15 curls (BB or DB)
C) Conditioning Option
– 10 minute time trial (AB, row, or ski)
*Pace appropriately and accumulate as much work as possible.
Saturday 11/21
Fitness
TBA
Performance
TBA
Sunday 11/22
10-12pm Open Gym