Fitness & Performance
2 total sets…
4 min AMRAP
– 300m run, in remaining time AMRAP…
R2M
4 min AMRAP
– 20 double unders
– 9 air squats
– 6 dips
R2M
4 min AMRAP
– 375/300m row, in remaining time AMRAP…
R2M
4 min AMRAP
– 20 double unders
– 6 ring rows
– 3 burpees
R2M
Fitness & Performance
A) E4M x 4 sets:
– 3-5 BB bench press @ 1 RIR
– 8-12 DB lat pull-overs
– 20 sec top of ring row hold
*Heavier than last week
Fitness
B) E2MOM x 8-12 sets:
– 12/9 cal row
After odd sets…
– 5 up/down DB devil press
After even sets…
– 5-10 strict pull-ups
Performance
B) E2MOM x 8-12 sets:
– 15/12 cal row
After odd sets…
– 5 DB devil press (35/25s)
After even sets…
– 10 pull-ups
RX+ perform CTB pull-ups
Monday 9/18
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side box step-downs (knee height, no push off)
Even sets:
– 8-12/side half kneeling DB press w/ band row
– 12-16 leg lift-overs
*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding weight.
B) 12 min AMRAP
– 30 single unders
– 1 hang DB squat clean to thruster
– 5 hanging knee raises
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk
B) 12 min AMRAP
– 30 double unders
– 1 squat clean to thruster (115/75, 95/65)
– 5 toes to bar
*Add one squat clean to thruster every round
*RX+ complete with 3 bMUs instead of T2B
Tuesday 9/19
Fitness & Performance
A) E4M x 4 sets:
– 3-5 BB bench press @ 1 RIR
– 8-12 DB lat pull-overs
– 20 sec top of ring row hold
*Heavier than last week
Fitness
B) E2MOM x 8-12 sets:
– 12/9 cal row
After odd sets…
– 5 up/down DB devil press
After even sets…
– 5-10 strict pull-ups
Performance
B) E2MOM x 8-12 sets:
– 15/12 cal row
After odd sets…
– 5 DB devil press (35/25s)
After even sets…
– 10 pull-ups
RX+ perform CTB pull-ups
Wednesday 9/20
Fitness & Performance
2 total sets…
4 min AMRAP
– 300m run, in remaining time AMRAP…
R2M
4 min AMRAP
– 20 double unders
– 9 air squats
– 6 dips
R2M
4 min AMRAP
– 375/300m row, in remaining time AMRAP…
R2M
4 min AMRAP
– 20 double unders
– 6 ring rows
– 3 burpees
R2M
Thursday 9/21
Fitness
A) E2M x 8 Sets
Odd sets:
– 8-12/side SA DB incline press
Even sets:
– 12-16 alt. landmine cossack squats
– 8-12 ring rows
*Last day for these movements
B) 4 rounds for time:
– 400m run
– 15-12-9 double DB hang power snatches
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang snatch + 1 low hang snatch
Sets 5-8: 1 snatch
B) 4 rounds for time:
– 400m run
– 15-12-9 hang power snatches (95/65, 75/55, 65/45)
*Don’t drop the small plates!
Friday 9/22
Fitness
A) E4M x 4 sets:
– 8 BB or paused dKB front squats
– 8-12/side bent over DB row
– 4/side TGUP sit-ups
Performance
A) E4M x 4 sets:
Set 1: 8 front squats squats (building set)
Set 2-4: 8 front squats @ 2 RIR
*heavier than 8/25
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy forward sled drag
– 8-12 BB Bradford presses
– 8/side wide stance pallof presses (green)
– 4-8 strict supinated pull-ups (weighted if able)
OR
Conditioning Option
2000m time trial row
Saturday 9/23
Fitness
TBA
Performance
TBA
Sunday 9/24
10-12pm Open Gym
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side box step-downs (knee height, no push off)
Even sets:
– 8-12/side half kneeling DB press w/ band row
– 12-16 leg lift-overs
*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding weight.
B) 12 min AMRAP
– 30 single unders
– 1 hang DB squat clean to thruster
– 5 hanging knee raises
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk
B) 12 min AMRAP
– 30 double unders
– 1 squat clean to thruster (115/75, 95/65)
– 5 toes to bar
*Add one squat clean to thruster every round
*RX+ complete with 3 bMUs instead of T2B
Fitness
A) E4M x 6 sets:
– 5 deadlifts (building each set)
– 16 alt DB renegade rows
– 8-16 banded tricep push-downs
Performance
A) E4M x 6 sets
Set 1: 5 deadlifts (building set)
Sets 2-6: 5 deadlifts @ 1-2 RIR
*Heavier than
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 banded Spanish squats (weighted if able)
– 8-12/side single leg lift-overs
– 8-12 BB/DB tricep OH extensions
– 16-24 alt DB hammer curls
OR
Conditioning Option
8-12 sets:
– 60 sec at 80-90% (row/bike/or ski)
– 60 sec rest
Fitness & Performance
2 total sets…
4 min AMRAP
– 300m run, in remaining time AMRAP…
R2.5M
4 min AMRAP
– 20 double unders
– 12 reverse lunges
– 6 ring rows
R2.5M
4 min AMRAP
– 375/300m row, in remaining time AMRAP…
R2.5M
4 min AMRAP
– 20 double unders
– 6 lemon squeezes
– 3/side KB push press
Fitness
A) E3M x 6 sets:
– 3 back or box squats
– 8-12 DB seated Arnold presses
– 4 DB/KB batwing rows w/ 6 sec pause
B) E5M x 3-4 sets
– 400m run
– 12 UB wallballs
– 9 strict pull-ups
Performance
A) E3M x 6 sets:
Set 1: 3 back squats (building set)
Set 2-6: 3 back squats @ 1 RIR
*heavier than 8/25
B) E5M x 3-4 sets
– 400m run
– 20 UB wallballs (20/14)
– 15 pull-ups
Fitness
A) E2M x 8 Sets
Odd sets:
– 8-12/side SA DB incline press
Even sets:
– 12-16 alt. landmine cossack squats
– 8-12 ring rows
*Last day for these movements
B) E90S x 10-15 sets:
– 20 single unders
– 3 double DB hang power snatch
– 4 dips
– 5 air squats
Performance
A) E2M x 8 sets
Sets 1-2: 3 high hang snatch
Sets 3-4: 2 hang snatch
Sets 5-8: 1 snatch
B) E90S x 10-15 sets:
– 20 double unders
– 3 TnG power snatch (95/65, 75/55)
– 4 dips
– 5 air squats
RX+ complete 115/75 or 135/95