Monday 1/18
Fitness
A) EMOM x 5 sets each
Minute 1: 5 BB push press
Minute 2: 5 DB batwing rows w/ 5 sec pause
Minute 3: 5/side glute bridge w/ pause
B) EMOM x 4-6 sets
Minute 1: 12/9 cal row
Minute 2: 12 DB push press
Minute 3: 12 KB double KB deadlifts
Performance
A) EMOM x 5 sets:
– 1 split jerk 60-80%
+
E2MOM x 5 sets:
– 1 split jerk @ 80+%
*Build to a heavy single for the day.
B) EMOM x 4-7 sets
Minute 1: 12/9 cal row
Minute 2: 12 push press (95/65, 75/55, 65/45)
Minute 3: 12 double KB deadlifts (53/35)
RX+ use 15/12 cal row, 115/75# BB, 70/44 KBs
Tuesday 1/19
Fitness
A) E3M x 6 sets:
– 4 BB or goblet box squats w/ pause
– 8 L-seated band rows w/ pause
– 12 alt. top down DB floor press
*Box squats should be heavier than last week.
B) 10 min AMRAP
– 32 single unders
– 8 alt. DB snatch + reverse lunge
– 8 hanging knee raise
*1 rep = 1 snatch + lunge w/ same leg
Performance
A) E3M x 6 sets:
– 4 back squats 80-85%
B) 10 min AMRAP
– 32 double unders
– 8 alt. DB snatch + OH reverse lunge (35/25)
– 8 toes to bar
*1 rep = 1 snatch + lunge w/ same leg
RX+ use 50/35. Scale with lunge from front rack position.
Wednesday 1/20
Fitness
E8M x 4 sets:
– 400m row
– 10 double DB hang power cleans
– 10 wallballs
– 10 strict pull-ups
– 30 single unders
Performance
E8M x 4 sets:
– 500/400m row
– 10 hang power cleans (95/65)
– 15 wallballs (20/14)
– 10 pull-ups
– 30 double unders
*Switch the order of every set
*RX+ use 115/75
Thursday 1/21
Fitness
A) E3M x 5 sets:
– 4 bench press @ 32X1 tempo
– 8/side bent over DB/KB row
– 4-8 weighted knee raises
B) For time:
– 800m run
– 60 RKB swings (53/35)
– 40 push-ups
– 20 box jump overs (24/20”)
– 40 goblet squats
– 60 sit-ups
– 800m run
Performance
A) E3M x 5 sets:
– 4 bench press 80-85%
– 8-10/side bent over DB/KB row
B) For time:
– 800m run
– 60 RKB swings (53/35)
– 40 push-ups
– 20 box jump overs (24/20”)
– 40 goblet squats
– 60 sit-ups
– 800m run
Friday 1/22
Fitness & Performance
A) E4M x 5 sets:
– 8 Romanian deadlifts @ 62.5-67.5%
– 8 supinated or ring pull-ups (weighted, BW, or banded)
– 8/side single arm lean away DB lateral raise
Strength Option
B) 3 sets for quality:
– 12-16 alternating KB walking lunges
– 1 lap heavy sled drag
– 8-12 DB hex press
– 8-12 tough ring rows
Conditioning Option
B) 8-10 sets:
– 250m row or 500m bike
– R90S
*Perform more sets than last week at the same pace.
Saturday 1/23
Fitness
TBA
Performance
TBA
Sunday 1/24
Open Gym 10-12pm