Monday 10/17
Fitness
A) E2M x 8 sets
Odd:
– 8-12 DB seated Arnold press
– 4-6 double KB batwing rows w/ 4 sec pause
Even:
12-16 alt. landmine lateral squats
B) 6 rounds for time:
– 12/9 cal row
– 6 alt.DB hang power snatch
– 6 up/downs
R60S
Performance
A) E2M x 8 sets:
Sets 1-3: 2 hang power snatch
Sets: 4-8: 1 hang power snatch
*Build to a heavy single
B) 6 rounds for time:
– 15/12 cal row
– 5 hang power snatch (96/65, 75/55, 65/45)
– 5 burpees over the barbell
R60S
RX+ complete with 5 overhead squats after the snatches
Tuesday 10/18
Fitness
E8M x 4-6 rounds:
– 400m run
– 8 strict pull-ups
– 12 wallballs (20/14)
– 16 RKB swings (53/35)
– 20 single unders
*Switch the order of movements every round
Performance
E8M x 4-6 rounds:
– 400m run
– 10 pull-ups
– 15 wallballs (20/14)
– 20 RKB swings (53/35)
– 25 double unders
*Switch the order of movements every round
RX+ replace pull-ups with 5 ring or bar MUs
Wednesday 10/19
Fitness
A) E3M x 5 sets
– 5 deadlifts
– 10-15 DB floor presses (w/ pause)
– 10-15 tall kneeling banded lat pull-downs
*DLs heavier or the same as last week.
B) EMOM x 10-20 sets:
– 3 DB hang power cleans
– 4 box step-overs
– 3 push-ups
*Goal is to build to a heavy set of 5 deadlifts
Performance
A) E3M x 5 sets
– 5 deadlifts @ 60-70-80-80-80%
B) EMOM x 10-20 sets:
– 3 hang power cleans (135/95, 115/75, 95/65)
– 3 box jump overs (24/20”)
– 3 ring dips
RX+ use 115/75 and sub HSPUs for dips.
Thursday 10/20
Fitness
A) E3M x 6 sets:
– 5-5-4-4-3-3 front squats (BB or double KB)
After odd sets: 8-12/side half kneeling DB press
After even sets: L-seated banded row
*Front squats heavier than last week
B) 4 rounds for time:
– 400m run
– 12-10-8-6 DB thrusters
Performance
A) E3M x 6 sets:
– 1-2 front squats @ 80-85%
B) 4 rounds for time:
– 400m run
– 15-12-9-6 thrusters (95/65, 75/55, 65/45)
RX+ use 115/75
Friday 10/21
Fitness & Performance
A) E3M x 4 sets:
– 10-15 DB bench press @ 1-2 RIR w/ 3110 tempo
– 10-15 DB lat pull-overs
– 10/side single leg double KB b-stance Romanian deadlifts
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 12-16 banded tricep push-downs
– 12-16 alternating hanging knee raise
– 8-12 bent over BB row
OR
Conditioning Option
For time:
21-15-9-15-21
– cal row
– RKB swing
– abmat sit-up
– double under
Saturday 10/22
Fitness
TBA
Performance
TBA
Sunday 10/23
Open Gym 10-12pm