Monday 10/25
A) E2.5M x 6 sets – back squat
– 5 box squats w/ pause
After odd sets:
– 8-12 DB floor press
After even sets:
– 8-12 double DB/KB bent over row
B) 3 rounds for time:
– 400m row
– 20-15-10 wallballs
– 15-12-9 hanging knee raises
Performance
A) E2.5M x 6 sets – back squat
Set 1: 5 @ 55%
Sets 2-5: 5 @ 65%
Sets 3-6: 5 @ 70-75%
B) 3 rounds for time:
– 500/400m row
– 30-20-10 wallballs (20/14)
– 15-12-9 toes to bar
Tuesday 10/26
Fitness
E2M x 8 sets (4 each)
Odd: 8-12 /side half kneeling landmine presses
Even: 8-12 DB Romanian deadlifts + 8-12 ring rows
B) 5 rounds for time:
– 200m run
– 8 DB/BB push press (95/65, 75/55)
– 24 single unders
R60S
Performance
A) E2M x 8 sets
Sets 1-4: 3 split jerks
Sets 5-8: 2 split jerks
*Go by feel and technique. Slightly heavier than last week.
B) 5 rounds for time:
– 200m run
– 8 shoulder to overhead (95/65, 75/55)
– 24 double unders
R60S
RX+ use 115/75 and/or 6 rounds.
Wednesday 10/27
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 8/side DB/KB weighted step-ups (knee height)
– 8 L-seated band row (green)
Even sets:
– 8-12 dips (rings/box/bench)
– 8/side half kneeling banded pallof press
B) EMOM x 10-20 sets:
– 4 DB hang squat cleans
– 3 strict pull-ups
– 2 burpee + box step up (knee height)
Performance
A) E2M x 8 sets
Sets 1-2: 3 x high hang clean
Sets 3-4: 2 x hang clean
Sets 5-8: 1 clean
B) EMOM x 10-20 sets:
– 1 clean @ 70-80% of A
– 3 pull-ups
– 3 burpee + box jump overs (24/20”)
RX+ perform CTB pull-ups.
Thursday 10/28
Fitness
E3M x 6 sets
Station 1:
– 200m run
– 10 RKB swings
– 10 prisoner lunges
Station 2:
– 200m row
– 10 abmat sit-ups
– 20 single unders
R5M, then 3 sets for time:
– 200m run
– 10 RKB swings
– 10 prisoner lunges
– 200m row
– 10 abmat sit-ups
– 20 single unders
Performance
E3M x 6 sets
Station 1:
– 200m run
– 12 RKB swings (53/35)
– 12 OH plate walking lunges (45/35, 35/25, 25/15)
Station 2:
– 250/200m row
– 12 lemon squeezes
– 24 double unders
R5M, then 3 sets for time:
– 200m run
– 12 RKB swings (53/35)
– 12 OH plate walking lunges
– 250/200m row
– 12 lemon squeezes
– 24 double unders
RX+ perform 6/side OH KB walking lunges.
Friday 10/29
Fitness
E3M x 5 sets:
– 8 bench press
– 10/side half kneeling banded lat-pulldown
– 10 bent over reverse fly
Performance
A) E3M x 5 sets:
– 4-8 bench press
Set 1 @ 60%
Sets 2-5 @ 70-75%
After each set:
– 8/side half kneeling banded lat-pulldown
– 8 bent over reverse flys
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 12-16 front rack reverse lunges
– 12-16 seated BB/DB overhead tricep extensions
– 6-8/side SA ring rows w/ reach
– 12-16 seated or prone leg lift-overs
OR
Conditioning Option:
15-12-9-12-15 reps for time:
– cal row
– plate ground to overhead (45/35, 35/25, 25/15)
– push-ups
– air squats
Saturday 10/30
Fitness
TBA
Performance
TBA
Sunday 10/31
10-12pm Open Gym