Monday 11/8
Fitness
A) E3M x 6 sets:
– 6 bench press
– 10/side half kneeling banded lat-pulldown
– 10 bent over reverse fly
B) 10 min AMRAP:
– 1 box step-over
– 1 push-up
– 1 hanging knee raise
*Add a rep to each movement every round
Performance
A) E3M x 6 sets:
– 3-6 bench press
*Set 1 @ 60%.
*Set 2 @ 70%
*Sets 3-6 @ 75%-80%
After each set:
– 8/side half kneeling banded lat-pulldown
– 8 bent over reverse flys
B) 10 min AMRAP:
– 1 box jump-over (24/20”)
– 1 push-up
– 1 toes to bar
*Add a rep to each movement every round
Tuesday 11/9
Fitness
E5M x 4 sets (2 each, alternating)
Station 1:
– 400m run
– 8 DB hang power cleans
– 12 DB/bodyweight reverse lunges
Station 2:
– 400m row
– 8 DB push press
– 24 single unders
+
R5M
+
2 rounds for time:
– 400m run
– 8 DB hang power cleans
– 12 DB/bodyweight reverse lunges
– 400m row
– 8 DB push press
– 24 single unders
Performance
E5M x 4 sets (2 each, alternating)
Station 1:
– 400m run
– 8 hang power cleans (115/75, 95/65, 75/55)
– 12 DB reverse lunges (35/25, 25/15, 15/10)
Station 2:
– 500/400m row
– 12 DB push press
– 32 double unders
+
R5M
+
2 rounds for time:
– 400m run
– 8 hang power cleans
– 12 DB reverse lunges
– 500/400m row
– 12 DB push press
– 32 double unders
Wednesday 11/10
Fitness
A) E2M x 10 sets:
– 3 deadlifts
After Odd sets…
– 8-10 L-seated DB press
After even sets…
– 8-10 alt DB renegade rows
B) 5 rounds for time:
– 12/9 cal row
– 10 RKB swings
– 8 abmat sit-ups
– 6 up/downs
R60S
Performance
A) E2M x 10 sets:
– 3 deadlifts
*Set 1 @ 60%.
*Set 2 @ 70%
*Sets 3 @ 75%
*Sets 4 @ 80%
*Sets 5-10 @ 80-85%
B) 5 rounds for time:
– 15/12 cal row
– 12 RKB swings
– 9 lemon squeezes
– 6 burpees over the rower
R60S
Thursday 11/11
Fitness
A) E2M x 10 sets – back squat
– 3 box squats w/ pause
After odd sets:
– 8-10 DB floor press
After even sets:
– 8-10 double DB/KB bent over row
B) 3 rounds for time:
– 400m run
– 21-15-9 wallballs (20/14)
– 15-12-9 pull-ups
Performance
A) E2M x 10 sets:
– 3 back squats
*Set 1 @ 60%.
*Set 2 @ 70%
*Sets 3 @ 75%
*Sets 4 @ 80%
*Sets 5-10 @ 80-85%
B) 3 rounds for time:
– 400m run
– 30-24-18 wallballs (20/14)
– 15-12-9 pull-ups
Friday 11/12
Fitness
A) E2M x 8 sets (4 each)
Odd: 8-12 /side half kneeling landmine presses
Even: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downs
Performance
A) E2M x 8 sets
Sets 1-3: 2 split jerks
Sets 4-8: 1 split jerk
*Go by feel and technique. Slightly heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-15 DB incline bench press
– 10-15 bent over BB row
– 10/side lean away band delt raise
– 1 lap slide drag OR 1 length sled push
OR
Conditioning Option
10-15 rounds:
– 30 sec at 90% row, bike, or ski
– 30 sec rest (easy spin on bike)
Saturday 11/13
Fitness
TBA
Performance
TBA
Sunday 11/14
10-12pm Open Gym