Fitness
E4M x 8 or 10 sets
Station 1:
– 200m run
– 8 double DB hang power cleans
– 10 up/downs
Station 2:
– 200m row
– 10 KB/DB reverse lunges
– 8 pull-ups
Performance
E4M x 8 or 10 sets
Station 1:
– 200m run
– 8 hang power cleans (115/75, 95/65, 75/55)
– 12 burpees over the barbell
Station 2:
– 250/200m row
– 12 KB/DB reverse lunges (53/35s)
– 8 pull-ups
RX+: 135/95, 70/44s, CTB pull-ups
Monday 9/20
Fitness
A) E3.5M x 3 sets – back squat
– 10 box squats w/ pause
– 10-15 box dips
– 10/side lean away DB lateral raises
B) 5 rounds for time:
– 200m run
– 8 DB or BB deadlifts
– 8 sit-ups (can anchor and weight)
– 16 single unders
R60S
Performance
A) E3.5M x 3 sets – back squat
Set 1: 10 @ 50%
Sets 2-3: 10 @ 55%
B) 5 rounds for time:
– 200m run
– 8 deadlifts @ 50%
– 12 pate weighted sit-ups* (25/15)
– 16 double unders
R60S
*Can anchor feet w/ heavy DBs for sit-up
Tuesday 9/21
Fitness
A) E2MOM x 6 sets (3 each)
Odd sets:
– 8-12 DB incline press (bench on 20” box)
– 4 ring YTWs
Even sets:
– 8-12 double KB Romanian deadlifts
– 15-30 sec L-hang (tuck, weight tuck, or L)
B) E3M x 4-7 sets
– 9 cal row
– 7 push-ups
– 6 DB power snatch
– 5 hanging knee raises
Performance
A) E2MOM x 6 sets
– 1.1.1 power snatch cluster
*Rest 10 seconds between each rep
B) E3M x 4-7 sets
– 12/9 cal row
– 9/7 push-ups
– 6 toes to bar
– 3 TnG power snatch (115/75, 95/65, 75/55)
Wednesday 9/22
Fitness
E4M x 8 or 10 sets
Station 1:
– 200m run
– 8 double DB hang power cleans
– 10 up/downs
Station 2:
– 200m row
– 10 KB/DB reverse lunges
– 8 pull-ups
Performance
E4M x 8 or 10 sets
Station 1:
– 200m run
– 8 hang power cleans (115/75, 95/65, 75/55)
– 12 burpees over the barbell
Station 2:
– 250/200m row
– 12 KB/DB reverse lunges (53/35s)
– 8 pull-ups
RX+: 135/95, 70/44s, CTB pull-ups
Thursday 9/23
Fitness & Performance
A) E2MOM x 6 sets:
– 4 push press
*Heavier than last week.
Fitness
B) 3 rounds for time
– 400m run
– 15-12-9 DB push press
– 15-12-9 box step overs
Performance
B) 3 rounds for time
– 400m run
– 15-12-9 DB shoulder to overhead (50/35s, 35/25s, 35/15s)
– 15-12-9 box jump overs (24/20”)
Friday 9/24
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 8/side DB/KB deficit split squats (feet on 45s)
Even sets:
– 8-12 BB bent over rows @ 2111 tempo
– 30 sec flutter kicks medball
Performance
A) E2M x 8 sets:
– 1 front squat
*Increase load from last week if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 BB hip thrusts (off bench)
– 10-20 dips @ 2 RIR
– 10-20 alternating quadruped plank KB row
– 1 lap KB suitcase carry
OR
Conditioning Option
21-18-15-12-9-6-3 reps for time
– cal row
– RKB swing
– abmat sit-up
Saturday 9/25
Fitness
TBA
Performance
TBA
Sunday 9/26
10-12pm Open Gym
Fitness
A) E2MOM x 6 sets (3 each)
Odd sets:
– 8-12 DB incline press (bench on 20” box)
– 4 ring YTWs
Even sets:
– 8-12 double KB Romanian deadlifts
– 15-30 sec L-hang (tuck, weight tuck, or L)
B) E3M x 4-7 sets
– 9 cal row
– 7 push-ups
– 6 DB power snatch
– 5 hanging knee raises
Performance
A) E2MOM x 6 sets
– 1.1.1 power snatch cluster
*Rest 10 seconds between each rep
B) E3M x 4-7 sets
– 12/9 cal row
– 9/7 push-ups
– 6 toes to bar
– 3 TnG power snatch (115/75, 95/65, 75/55)
Fitness
A) E3.5M x 3 sets – back squat
– 10 box squats w/ pause
– 10-15 box dips
– 10/side lean away DB lateral raises
B) 5 rounds for time:
– 200m run
– 8 DB or BB deadlifts
– 8 sit-ups (can anchor and weight)
– 16 single unders
R60S
Performance
A) E3.5M x 3 sets – back squat
Set 1: 10 @ 50%
Sets 2-3: 10 @ 55%
B) 5 rounds for time:
– 200m run
– 8 deadlifts @ 50%
– 12 pate weighted sit-ups* (25/15)
– 16 double unders
R60S
*Can anchor feet w/ heavy DBs for sit-up
Fitness
A) E2.5M x 6 sets:
Odd sets:
– 8/side DB/KB front foot elevated split squats (knee over toe focus)
Even sets:
– 8-12 BB bent over rows @ 2111 tempo
– 30 sec flutter kicks medball
B) 5 rounds for time:
– 12/9 cal row
– 12 wallballs (20/14)
– 12 RKB swings (53/35)
R60S
Performance
A) E2.5M x 6 sets:
– 1-2 front squats
*Increase load from last week.
B) 5 rounds for time:
– 15/12 cal row
– 15 wallballs (20/14)
– 15 RKB swings (53/35)
R60S
RX+ complete 6 rounds.
Fitness & Performance
A) E2MOM x 6 sets:
– 4 push press
*Heavier than last week.
Fitness
B) 3 rounds for time:
– 600 – 400 – 200m run
– 15-10-5 strict pull-ups
– 15-10-5 DB devil press
*Scale run to 400-300-200m if needed
Performance
B) 3 rounds for time:
– 600-400-200m run
– 20-15-10 pull-ups
– 15-10-5 DB devil press (35/25s)
Fitness
E4M x 8 or 10 sets
Station 1:
– 200m run
– 8 double DB hang power cleans
– 12/9 push-ups
Station 2:
– 250/200m row
– 12 goblet hold reverse lunge
– 8 hanging knee raises
Performance
E4M x 8 or 10 sets
Station 1:
– 200m run
– 8 hang power cleans (95/65, 75/55)
– 12/9 push-ups
Station 2:
– 250/200m row
– 12 goblet hold reverse lunge (53/35, 40/22)
– 8 toes to bar
RX+ use 115/75 & 70/44
Fitness
A) E3MOM x 4 sets
– 8-12 DB incline press (bench on 20”)
– 8-12 alt. double band diagonal pull-aparts (small bands)
– 8-12 double KB Romanian deadlifts
B) 10 min AMRAP
– 20 single unders or lateral hops
– 2 alt. DB snatch
– 2 box step over (w/ DB if able)
– 2 up/downs
*Add 2 reps to every movement except double unders each round.
Performance
A) E2.5MOM x 5 sets
– 2.2.2 TnG power snatch cluster
*Rest 10 seconds between each cluster of 2 reps
B) 10 min AMRAP
– 20 double unders
– 2 alt. DB snatch (50/35)
– 2 DB box step over (20/16”)
– 2 burpees
*Add 2 reps to every movement except double unders each round.