Monday 1/16
Fitness & Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 80% (Fitness: 4-8)
– 12-16 alternating KB gorilla rows
– 8-12/side banded lateral delt raise
Fitness
B) E3M x 4-8 sets:
– 12/9 cal row
– 4-6 DB up/down devil cleans
– 6 box step-ups
Performance
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 DB devil cleans (35/25s)
– 5 box jump overs (24/20”)
Tuesday 1/17
Fitness & Performance
A) E2M x 6 sets
– 5-4-3-2-1-1 BB push press
*Build to a tough single rep
Fitness
B) E60S x 10-20 sets:
– 3-5 DB push press
– 3-4 hanging knee raise
– 3 burpees (sub up/downs)
Performance
B) E60S x 10-20 sets:
– 3 shoulder to overhead (135/95, 115/75, 95/65)
– 4 toes to bar
– 5 burpees over the barbell
RX* complete with 155/105
Wednesday 1/18
Fitness
E8M x 4-6 sets:
– 400m run
– 8 double DB hang power snatch
– 9 strict pull-ups
– 10 goblet/prisioner hold reverse lunges
– 45 single unders
Performance
E8M x 4-6 sets:
– 400m run
– 8 hang power snatch (95/64, 75/55, 65/45)
– 10 front rack reverse lunges
– 12 pull-ups
– 45 double unders
*RX+ sub in 4 bar or ring MUs for pull-ups.
Thursday 1/19
A) E3M x 5 sets
– 4 BB front squats @ 32X1 tempo
– 8-12 L-seated band rows
– 4/side half kneeling pallof press
*build heavier than last week
B) 5 rounds for time:
– 200m row
– 5 DB hang squat cleans
– 10 push-ups (elevate if needed)
R60S
Performance
A) E3M x 5 sets:
– 2 front squats @ 32X1 tempo + 1 regular front squat
*build heavier than last week
B) 5 rounds for time:
– 250/200m row
– 5 touch & go squat cleans (135/95, 115/75, 95/65)
– 15/12 push-ups
R60S
RX+ perform w/ 155/105 and 10 kHSPU or 5-10 sHSPU
Friday 1/20
A) E3M x 4 sets
– 8-8-4-4 deadlifts (building)
– 8-12 tall kneeling DB presses
– 8-12/side bent over KB rows
Performance
A) E3M x 4 sets:
– deadlifts
Set 1: 8 @ 65%
Sets 2: 6 @ 70%
Sets 3-4: 4 @ 75%
Fitness & Performance
Strength Option
B) 3-4 sets for quality:
– 16 alt. top-down DB incline press (8/s)
– 8-12 banded Spanish squats
– 16 alt. top-down KB incline chest supported row (8/s)
– 1 lap lateral sled drag
OR
Conditioning Option
For time:
– 800m run
+
10 rounds:
– 10 RKB swings
– 9 air squats
– 8 ring rows
+
– 800m run
Saturday 1/21
Fitness
TBA
Performance
TBA
Sunday 1/22
10-12 Open Gym