Monday 10/11
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 8/side DB/KB split squats
– 8 L seated band row (green)
Even sets:
– 16 alternating seated DB piston press
– 8/side banded chops (high to low – red)
B) E6M x 3-4 sets:
– 400m row
– 8 DB hang squat cleans
– 12 push-ups
– 24 single unders
Performance
A) E2M x 8 sets
Sets 1-2: 3 position clean (high hang, hang, 2” below knee)
Sets 3-4: 2 position clean (hang, 2” below knee)
Sets 5-8: 1 clean (floor)
B) E6M x 3-4 sets:
– 500/400m row or 1000/800m bike
– 5 squat cleans @ 70% of A
– 15/12 push-ups
– 30 double unders
Tuesday 10/12
Fitness
E3.5M x 10-12 sets
Station 1:
– 200m row
– 8 DB/BB push press
– 12 goblet hold reverse lunges
Station 2:
– 200m run
– 12 KB swings
– 8 strict pull-ups
RX* perform CTB pull-ups.
Sub 500/400m bike or 200m ski.
Performance
E3.5M x 10-12 sets
Station 1:
– 250/200m row
– 8 shoulder to overhead (135/95, 115/75, 95/65, 75/55)
– 12 goblet hold reverse lunges
Station 2:
– 200m run
– 12 KB swings (70/44, 53/35)
– 8 pull-ups
RX* perform CTB pull-ups.
Sub 500/400m bike or 200m ski.
Wednesday 10/13
Fitness
A) E3.5M x 4 sets:
– 8-12 bench press
– 8-12 DB lat pull-overs
– 8-12 banded face pulls
B) 10 min AMRAP:
– 3 burpee over DB
– 6 alt. DB snatch (50/35)
– 3 box jump overs (24/20”
– 6 toes to bar
Performance
A) E3.5M x 4 sets:
– 8-12 bench press
Set 1 @ 5%
Sets 2-4 @ 60-65%
After each set:
– 8-12 DB lat pull-overs
– 8-12 banded face pulls
B) 10 min AMRAP:
– 3 burpee over DB
– 6 alt. DB snatch (50/35)
– 3 box jump overs (24/20”
– 6 toes to bar
Thursday 10/14
Fitness
A) E3M x 5 sets:
– 8 deadlifts
– 8-12 L-seated DB press
– 12-16 mountain climbers
B) 5 rounds for time:
– 200m run
– 8 double KB deadlifts
– 12 lemon squeezes
R60S
Performance
A) E3M x 5 sets:
– 6 deadlifts
*Set 1 @ 55%.
*Set 2 @ 65%
*Sets 3-5 @ 65-70%
B) 5 rounds for time:
– 200m run
– 8 double KB deadlifts (53/35)
– 12 lemon squeezes
R60S
RX+ complete 6 rounds and/or w/ 70/44
Friday 10/15
Fitness
A) E3M x 4 sets – back squat
– 8 box squats w/ pause
– 8-12 DB floor press
– 8-12/side lean away DB lateral raises
Performance
A) E3M x 5 sets – back squat
Set 1: 6 @ 55%
Sets 2-5: 6 @ 65-70%
Fitness & Performance
Strength Option
B) 3-4 sets for quality:
– 8-12 strict press @ 2RIR
– 16-20 alt. DB walking lunges
– 16-20 double KB gorilla row
– 16-20 seated banded hamstring curls
OR
Conditioning Option
For time:
– 5-10-15-20-15-10-5
– cal row
– abmat sit-ups
– double/single unders
Saturday 10/16
Fitness
TBA
Performance
TBA
Sunday 10/17
10-12pm Open Gym