Monday 10/18

Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 BB strict overhead press

Even: 8-12 DB Romanian deadlifts + 8-12 ring rows

B) EMOM x 10-20 sets:

– 4 DB push press 

– 4 box step overs 

– 4 hanging knee raises / abmat sit-ups

*Scale up and use DBs for step-overs

Performance

A) E2M x 8 sets:

– 3 split jerks

B) EMOM x 10-20 sets:

– 3 shoulder to overhead (135/95, 115/75, 95/65)

– 3 toes to bar

– 3 box jump overs (24/20”)

*RX+ use 115/105 and/or with reps of 3-4-5

Tuesday 10/19

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB split squats

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side banded chops (high to low – red)

B) 3 rounds for total reps…

4 min AMRAP:

– 4 alt. SA DB power cleans

– 4 push-ups

– 8 air squats

– 16 single unders / lateral hops

R2M

*Pick up where you left off after each rest period.

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean (high hang, hang, 2” below knee)

Sets 3-4: 2 stop clean (hang, 2” below knee)

Sets 5-8: 1 stop clean (2” below knee)

*each “stop” is a 1-2 sec pause

B) 3 rounds for total reps…

4 min AMRAP:

– 3 power cleans

– 6 push-ups

– 9 air squats

– 18 double unders

R2M

*Pick up where you left off after each rest period.

Wednesday 10/20

Fitness

E3M x 6 sets

Station 1:

– 200m run

– 10 alt. DB snatch

– 8 pull-ups

Station 2: 

– 250/200m row

– 10 wallballs

– 8 up/downs 

R4M, then 3 sets for time:

– 200m run

– 10 alt. DB snatch

– 8 strict pull-ups

– 250/200m row

– 10 wallballs

– 8 up/downs 

Performance

E3M x 6 sets

Station 1:

– 200m run

– 12 alt. DB snatch (50/35)

– 8 pull-ups

Station 2: 

– 250/200m row

– 12 wallballs (20/14)

– 8 burpees 

R4M, then 3 sets for time:

– 200m run

– 12 alt. DB snatch (50/35)

– 8 pull-ups

– 250/200m row

– 12 wallballs (20/14)

– 8 burpees 

Thursday 10/21

Fitness

A) E3.5M x 4 sets:

– 6-10 bench press

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 16 RKB swings

– 12 push-ups

– 8 prisoner lunges 

Performance

A) E3.5M x 4 sets:

– 6-10 bench press

Set 1 @ 55%

Sets 2-4 @ 65-70%

After each set: 

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 OH plate walking lunges (45/35, 35/25, 25/15) 

RX+ complete 4 rounds. 

Friday 10/22

Fitness

A) E2.5M x 6 sets:

– 8 deadlifts

– 8-12 L-seated DB press

– 12-16 mountain climbers

Performance

A) E2.5M x 6 sets:

– 5 deadlifts

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3-6 @ 70-75%

Fitness & Performance

B) Strength Option

3-4 sets for quality of:

– 8-12 front squat w/ pause @ 45-50%

– 8-12 DB bench press w/ pause

– 8-12/side bent over KB row

– 16 alt. seated bench leg lift overs

OR 

Conditioning Option

4-5 rounds for time:

– 20/15 cal row

– 30 walking lunges

– 40 double/single unders

Saturday 10/23

Fitness

TBA

Performance

TBA

Sunday 10/24

10-12pm Open Gym

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