Monday 10/31 – Halloween
Fitness & Performance
A) E4M 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
*Heavier than 10/21
Fitness
B) E5M x 3-5 sets:
– 400m run
– 12 RKB swings
– 6-9 strict pull-ups
– 6 dips
Scale w/ 300m run
Performance
B) E5M x 3-5 sets:
– 400m run
– 15 RKB swings (53/35)
– 12 pull-ups
– 9 ring dips
RX+ use 70/44 KB
Tuesday 11/1
Fitness
A) E3M x 4 sets:
– 8 double KB heel elevated front squats
– 12-16 L-seated DB overhead piston press
– 8-12 BB inverted row
B) E3MOM x 4-8 sets
– 12/9 or 10/7 cal row
– 6 double DB hang power clean
– 9 wallballs
Performance
A) E3M x 4 sets:
– 2.2.2 TnG power clean + push jerk cluster
*R10S after each touch and go triple
B) E3MOM x 4-8 sets
– 15/12 cal row
– 6 hang power clean (115/75, 95/65)
– 12 wallballs (20/14)
RX+ use 135/95
Wednesday 11/2
Fitness
A) E4M x 3 sets:
– 8 BB back or box squats
– 8-12 DB seated Arnold presses
– 4-6/side SA ring row w/ reach
B) EMOM x 10-20 sets
– 3 plate ground to overhead
– 3 hanging knee raises
– 3 up/downs
Scale up with 5-4-3 rep scheme
Performance
A) E4M x 3 sets:
– 8 back squats @ 55-60%
B) EMOM x 10-20 sets
– 3 plate ground to overhead (45/35, 35/25)
– 3 toes to bar
– 3 burpees to plate
RX+ perform 5-4-3 rep scheme
Thursday 11/3
Fitness
E8M x 4-6 rounds:
– 250/200m row
– 10 double KB deadlifts
– 10 push-ups
– 200m run
– 10 hanging knee raise
– 10 alt. box step-ups
*Switch the order of movements every round
Performance
E8M x 4-6 rounds:
– 250/200m row
– 12 double KB deadlifts (53/35s)
– 12/9 push-ups
– 200m run
– 12 toes to bar
– 12 alt. KB goblet hold box step-up
*Switch the order of movements every round
Friday 11/4
Fitness
A) E3M x 6 sets
– 5-4-3-2-2 deadlifts
After odd sets: 8-12 DB floor presses (w/ pause)
After even sets: 8-12 tall kneeling banded lat pull-downs
*DLs heavier than last week.
Performance
A) E3M x 6 sets – deadlift
Set 1: 5 @ 70%
Set 2: 4 @ 80%
Set 3: 2-3 @ 85%
Sets 5-6: 1-2 @ 90%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 20 alternating DB reverse lunges
– 10-20 banded tricep push-downs
– 10-20 hollow rocks
– 10-20 BB drag curls
OR
Conditioning Option
For time:
– 800m run
– 80/60 cal row
– 800m run
Saturday 11/5
Fitness
TBA
Performance
TBA
Sunday 11/6
10-12pm Open Gym