Monday 10/3
Fitness
A) E3M x 6 sets:
– 5 front squats (BB or double KB)
After odd sets: 8-12 L-seated DB press
After even sets: 8-12/side half kneeling single arm band row
B) 3 rounds for time:
– 400m run
– 24-16-8 wallballs
– 16-12-8 hanging knee raises
Performance
A) E3M x 6 sets:
– 3-4 front squats @ 70-75%
B) 3 rounds for time:
– 400m run
– 32-24-16 wallballs (20/14)
– 16-12-8 toes to bar
RX+ perform 8-6-4 bar or ring MUs
Tuesday 10/4
Fitness
A) E3M x 6 sets
Odd sets:
– 8-12 single arm DB bench press (non dominant)
– 2-4 supinated negative pull-ups w/ 3 sec negative
Even Sets
– 8-12 single arm DB bench press (dominant)
– 8-12 banded face pulls
B) E2MOM x 8-12 sets:
– 12/9 or 10/7 cal row
– 8 RKB swings
– 4 dips
Performance
A) E3M x 6 sets:
– 1-2 bench press @ 85-90%
After odd sets: 3-6 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)
After even sets: 8-12 banded face pulls
*If you can’t perform pull-ups without assistance, sub Fitness version
B) E2MOM x 8-12 sets:
– 12/9 cal row
– 8 RKB swings (70/44)
– 4 ring dips
Wednesday 10/5
Fitness
A) E2MOM x 8 sets (4 each)
Odd sets:
– 4-6 BB push press
– 8/side front foot elevated split squat (L)
Even sets:
– 12-16 KB gorilla rows
– 8/side front foot elevated split squat (R)
B) EMOM x 10-20 sets:
– 4 alternating SA DB power clean +push press
– 2 up/down + box step-ups
– 2 strict pull-ups or 4 ring rows
Performance
A) E2MOM x 8 sets
Sets 1-4: 1 hang clean + 1 clean + 1 jerk
Sets 5-8: 1 clean + 1 split jerk
B) EMOM x 10-20 sets:
– 1 clean & jerk @ 65-70% of A
– 2 burpee box jump overs
– 3 pull-ups
RX+ perform CTB pull-ups
*Clean and jerk can be any style.
Thursday 10/6
Fitness
30 min AMRAP
– 400/325m row
– 12 goblet hold reverse lunges
– 12 DB SA DB hang power cleans (3/3/3/3)
– 400m run
– 10 SA push press (5/5)
– 10 lemon squeezes or abmat sit-ups
– 40 single unders
– 8 box step-ups
– 8 up/downs
*Goal is to hold a consistent pace for 30 minutes.
Performance
30 min AMRAP
– 500/400m row
– 16 goblet hold reverse lunges (50/35)
– 16 DB SA DB hang power cleans (4/4/4/4)
– 400m run
– 12 SA push press (3/3/3/3 or 6/6)
– 12 lemon squeezes
– 40 double unders
– 8 box step-ups
– 8 up/downs
*Goal is to hold a consistent pace for 30 minutes.
Friday 10/7
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd:
– 8-12 DB incline presses
– 8-12 tall kneeling band pull-downs
Even:
– 12-16 alternating KB weighted step-ups
Performance
A) E2M x 8 sets:
Sets 1-2: 3 hang power snatch
Sets 3-4: 2 hang power snatch
Sets: 5-8: 1 hang power snatch
*Build to a heavy single
B) Strength Option
3-4 sets for quality:
– 8-12 BB bradford press
– 8-12 KB Romanian deadlifts w/ 3 sec eccentric
– 4-6 DB batwing rows w/ 4 sec pause
– 4-6/side half kneeling pallof press with knee lift-off
OR
Conditioning Option
6 rounds for time:
– 200m run
– 10 alternating hang DB snatch (50/35)
– 10/8 push-ups
– 10 air squats
Saturday 10/8
Fitness
TBA
Performance
TBA
Sunday 10/9
Open Gym 10-12pm
