Monday 11/7
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/side half kneeling BB landmine presses
Even sets:
– 12-16 alternating KB gorilla rows
– 8-12 KB Romanian deadlifts
B) EMOM x 10-20 sets:
– 6 alternating DB snatches
– 4 wallballs
– 2 up/down + box step-overs
Performance
A) E2M x 8 sets:
Sets 1-2: 3 position snatch (high hang , hang, 2” below knee)
Sets 3-4: 2 position snatch (hang, 2” below knee)
Sets 5-8: snatch 2” below the knee
B) EMOM x 10-20 sets:
– 6 alternating DB snatches (50/35)
– 4 wallballs (20/14)
– 2 burpee + box jump overs (24/20”)
Tuesday 11/8
Fitness
A) E4M x 3 sets:
– 10-15 RIR close grip bench press
– 5-10 strict supinated pull-ups
– 10-15 banded face pulls
B) 3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 ring rows
Performance
A) E4M x 3 sets:
– 2 RIR close grip bench press @ 55-60%
– 5-10 weighted or strict supinated pull-ups
– 10-15 banded face pulls
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
Wednesday 11/9
Fitness
E8M x 4-6 rounds:
– 200m row
– 6 DB up/down press
– 12 goblet / prisoner reverse lunges
– 200m run
– 12 abmat sit-ups
– 18 single unders
*Switch the order of movements every round
Performance
E8M x 4-6 rounds:
– 250/200m row
– 6 DB devil press (35/25s)
– 12 DB reverse lunges
– 200m run
– 12 lemon squeezes
– 24 double unders
*Switch the order of movements every round
Thursday 11/10
Fitness
A) E3M x 5 sets:
– 8 double KB heel elevated front squats
– 12-16 L-seated DB overhead piston press
– 8-12 BB inverted row
B) E4M x 4-5 sets:
– 500/400m row
– 10 alternating DB SA power cleans
Performance
A) E3M x 5 sets:
– 1.1.1 TnG power clean + push jerk cluster
*R10S after each touch and go single
B) E4M x 4-5 sets:
– 500/400m row
– 5 touch and go power cleans
*Goal is to increase pace and weight each set.
Friday 11/11
Fitness
A) E4M x 4 sets:
– 8 BB back or box squats
– 8-12 DB seated Arnold presses
– 4-6/side SA ring row w/ reach
Performance
A) E4M x 4 sets:
– 8 back squats @ 55-60%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled pull
– 8-12 BB good mornings
– 8-12 DB tricep rollback extensions
– 8-12 banded Spanish squats
OR
Conditioning Option
For time:
– 1000/800m row
– 80 RKB swings in UB sets of 10
– 1000/800m row
Saturday 11/12
Fitness
TBA
Performance
TBA
Sunday 11/13
10-12 Open Gym
