Monday 1/23
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/side half kneeling DB press
– 8-12 tough ring rows
Even sets:
– 8/side KB split squats
B) E5M x 4-5 sets:
– 400m row
– 10 goblet
– 10-15 push-ups or dips
Performance
A) E2M x 8 sets:
– 1 clean
*Build to today’s heavy single
B) E5M x 4-5 sets:
– 500/400m row
– 5 front squats
– 10-15 dips
*Goal is to increase speed on row and weight on FS each set
*FS taken from floor
Tuesday 1/24
Fitness & Performance
A) E3.5M x 5 sets:
– 1 RIR bench press @ 80-85% (Fitness: 3-6)
– 12-16 alternating KB gorilla rows
– 8-12/side banded lateral delt raise
Fitness
B) 5 rounds for time:
– 200m run
– 4 DB up/down devil presses
– 8 box step-overs (add DB if able)
R60S
Performance
B) 5 rounds for time:
– 200m run
– 4 DB devil presses
– 8 DB box step overs (20/16”)
R60S
Wednesday 1/25
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict presses
– 8 SL DB Romanian deadlifts (R)
Even sets:
– 8-12/side half kneeling band banded high rows
– 8 SL DB Romanian deadlifts (L)
*SL RDLs should be done with back leg raises straight off ground with square hips
B) E90S x 10-15 sets:
– 20 single unders (sub lateral hops)
– 3 DB hang power cleans + push press
– 7 air squats
– 5 hanging knee raise
– 3 burpees (sub up/downs)
Performance
A) E2M x 8 sets:
Sets 1-4: 2 double pause split jerks
Sets 5-8: 1 double pause split jerk + 1 split jerk
*1 pause on the dip, 1 pause on the catch
B) E90S x 10-15 sets:
– 20 double unders
– 3 touch and go power clean + push jerk
– 7 air squats
– 5 toes to bar
– 3 burpees over the barbell
Thursday 1/26
Fitness
E8M x 4-6 sets:
– 16 cal row
– 16 wallballs
– 12 RKB swings
– 8 strict pull-ups
– 4 box step
– 200m run (sub hill run)
Performance
E8M x 4-6 sets:
– 20/16 cal row
– 20 wallballs (20/14)
– 15 RKB swings (53/35)
– 10 pull-ups
– 5 box jump overs (24/20”)
– 200m run
Friday 1/27
A) E3M x 5 sets
– 3 BB front squats @ 32X1 tempo
– 8-12 L-seated band rows (green)
– 4/side wide stance banded twists w/ 4 sec eccentric (red
*build heavier than last week
Performance
A) E3M x 5 sets:
– 1 front squat @ 32X1 tempo + 2 regular front squats
*build heavier than last week
B) Strength Option
3-4 sets for quality:
– 16 alt. KB death march
– 12-16 DB tricep rollback extensions
– 1 lap heavy reverse sled drag
– 12-16 BB bicep curl
OR
Conditioning Option
E5M x 4 sets
Set 1:
– 500m row
– 50 air squats
Set 2:
– 400m run
– 40 RKB swings
Set 3:
– 500m row
– 30 push-ups
Set 4:
– 400m run
– 20 pull-ups
*Scale by decreasing reps by 5 or 10 depending on ability
Saturday 1/28
Fitness
TBA
Performance
TBA
Sunday 1/29
10-12 Open Gym