Fitness
A) E2M x 4 sets each
Station 1:
Station 2:
*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
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:
Station 2:
*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
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.
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)
Fitness
E2M x 3-4 sets
1: 400/320m row
2: 12 wallballs + 10 pull-ups + 8 push ups
3: 8 double DB hang power cleans + 10 alt. reverse lunges + 12 sit-ups
4: 200m run (scale to hill run)
5: rest
Performance
E2M x 3-4 sets
1: 500/400m row
2: 15 wallballs (20/14) + 12 pull-ups + 9 push ups
3: 9 hang power cleans (95/65) + 12 alt. front rack reverse lunges + 15 sit-ups
4: 200m run
5: rest
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 10/29
Performance
A) E2.5M x 8 sets:
– 4 deadlifts @ 70-75%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-10/side rear foot elevated split squats
– 16-20 banded tricep push-downs
– 8-10 bent over BB rows w/ pause
– 1 lap upside down KB walk
8-12 sets:
– 60 sec of row, bike, ski @ 80-90%
– R60S
*Goal is to keep a consistent output through all sets.
Fitness
A) E90S x 4 sets each
Station 1: 8/side DB bench press w/pause
Station 2: 12-16 weighted walking lunge
B) 12 min AMRAP:
– 2 DB snatch (1/side)
– 2 DB box step-ups
– 20 single unders
*Add 2 reps to snatch and box step-ups every round.
Performance
A) E90S x 8 sets:
– 1 hang power snatch
*Slightly heavier than 10/28
B) 12 min AMRAP:
– 1 hang power snatch (96/65, 75/55)
– 1 box jump over
– 20 double unders
*Add 1 rep to PS and BJO every round.
Monday 11/2
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
B) E90S x 8-12 sets:
– 10/8 cal row (scale to 8/6)
– 5 DB thrusters
Performance
A) E2M x 10 sets:
– 1 front squat @ 85-90%
*Heavier than 10/23
B) E90S x 8-12 sets:
– 10/8 cal row
– 5 thrusters (115/75, 95/65)
RX+: 12/9 cal row + 6 thrusters
Tuesday 11/3
Fitness
A) E2M x 4 sets each
Station 1:
Station 2:
B) EMOM x 10-20 sets:
– 4-8 heavy RKB swings
– 4-8 hanging knee raises
– 4-8 push-ups
*Pick a rep number within the 4-8 range and try and stick to it for all rounds.
Performance
A) E2M x 8 sets:
– 2 TnG power cleans
*Build to a tough but fluid double.
B) EMOM x 10-20 sets:
– 1 power clean @ heaviest weight from A
– 3 toes to bar
– 5 push-ups
RX+: 1 PC + 2 bMU + 3 sHSPU
Wednesday 11/4
Fitness
E6M x 6 sets (3 each)
Station 1:
– 400m run
– 16 SA DB hang clean (4-4-4-4)
– 12 lemon squeeze
– 8 strict pull-ups
Station 2:
– 400m row
– 16 SA KB push press (4-4-4-4)
– 12 goblet squats (DB or KB)
– 8 up/downs
Performance
E6M x 6 sets (3 each)
Station 1:
– 400m run
– 20 SA DB hang clean (5-5-5-5 @ 50/35)
– 15 lemon squeeze
– 10 pull-ups
Station 2:
– 500/400m row
– 20 SA KB push press (5-5-5-5 @ 35/26)
– 15 goblet squats (DB or KB)
– 10 burpees
Thursday 11/5
Fitness
A) E90S x 4 sets each
Station 1: 8/side DB bench press w/pause
Station 2: 12-16 weighted walking lunge
B) 12 min AMRAP:
– 2 DB snatch (1/side)
– 2 DB box step-ups
– 20 single unders
*Add 2 reps to snatch and box step-ups every round.
Performance
A) E90S x 8 sets:
– 1 hang power snatch
*Slightly heavier than 10/28
B) 12 min AMRAP:
– 1 hang power snatch (96/65, 75/55)
– 1 box jump over
– 20 double unders
*Add 1 rep to PS and BJO every round.
Friday 11/6
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 10/29
Performance
A) E2.5M x 8 sets:
– 4 deadlifts @ 70-75%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-10/side rear foot elevated split squats
– 16-20 banded tricep push-downs
– 8-10 bent over BB rows w/ pause
– 1 lap upside down KB walk
B) Conditioning Option
8-12 sets:
– 60 sec of row, bike, ski @ 80-90%
– R60S
*Goal is to keep a consistent output through all sets.
Saturday 11/7
Fitness
TBA
Performance
TBA
Sunday 11/8
10-12pm Open Gym