Monday 11/29
Fitness & Performance
A) E3M x 4 sets:
– 8-12 BB Romanian deadlifts @ 50-65%
– 8-12 DB floor press w/ pause
– 8-12/side bent over KB row
B) 3 rounds for time:
– 600-400-200m run
– 30-20-10 alt DB hang power clean (50/35 switch every 5 reps)
– 30-20-10 push-ups
*Fitness scale with 400-300-200m runs and/or elevated push-ups
C) 2-3 sets:
– 10 hollow rocks
– 20 sec/side side plank
– 30 mountain climbers
Rest as needed
Tuesday 11/30
Fitness
A) E3M x 5 sets:
– 5 BB/dKB front squats w/ 32X1 tempo
– 8-12 DB tall kneeling press
– 8-12 ring rows
Performance
A) E3M x 5 sets
– 5 front squats w/ 32X1 tempo @50-60%
Fitness & Performance
B) E3M x 4-7 sets:
– 12/9 cal row
– 9 DB/KB thrusters (35/25s)
– 6 pull-ups
RX+ complete 15/12 cal row and/or with CTB pull-ups.
Wednesday 12/1
Fitness
2 sets total:
8 min AMRAP
– 250/200m row
– 10 RKB swings
– 6 up/downs
+
R4M
+
8 min AMRAP
– 200m run
– 10 air squats
– 6 hanging knee raises
+
R4M
Performance
2 sets total:
8 min AMRAP
– 250/200m row
– 6 hang power cleans (115/75, 95/65)
– 6 burpees over barbell
+
R4M
+
8 min AMRAP
– 200m run
– 12 air squats
– 6 toes to bar
+
R4M
Thursday 12/2
Fitness
A) E2M x 8 sets (4 each, alternating)
Station 1:
– 12-16 alternating DB incline press
– 12-16 banded good mornings
Station 2:
– 12-16 alternating KB gorilla rows
– 12-16 seated leg lift overs
B) 10 min AMRAP
– 2 alternating DB snatches
– 4 DB box step-overs
– 18 single unders
*Add 2 reps to DB snatches every round
Performance
A) E2M x 8 sets
Sets 1-2: 3 position snatch (high, hang, 2” below knee)
Sets 3-4: 2 position snatch (hang, 2” below knee)
Sets 5-8: 1 position snatch (2” below knee)
*Receive in a squat if able
B) 10 min AMRAP:
– 1 squat snatch (95/65)
– 3 box jump overs (24/20”)
– 18 double unders
*Add 1 rep to snatch every round
*RX+ use 115/75
Friday 12/3
Fitness
A) E2.5M x 6 sets
– 3-6 bench press
After odd sets:
– 8 DB lat pull-over
After even sets:
– 8/side DB external rotations
Performance
A) E2.5M x 6 sets
– bench press
*Set 1: 5 @ 70%.
*Set 2: 3 @ 80%
*Sets 3-6: 1-3 @ 82.5%-92.5%
After odd sets:
– 8 DB lat pull-over
After even sets:
– 8/side DB external rotations
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12/side split squat (harder: RFE, easier: regular split squat)
– 12-16 overhead double banded tricep extension (red/red, red/green, green/green)
– 8-12 DB weighted hanging knee raises
– 12-16 BB drag curls
OR
Conditioning Option
5 sets:
– 500m row / 1000m bike / 400m ski
R2M
*Goal is to stay +/- 5 seconds from initial set at 80-90% pacing.
Saturday 12/4
Fitness
TBA
Performance
TBA
Sunday 12/5
10-12pm Open Gym