Monday 10/16
Fitness & Performance
A) E4M x 4 sets:
– 10-15/side DB bench press 1111 tempo
– 5-10 strict pull-ups (banded, BW or weighted)
– 10 BB good mornings (off rack or floor)
*Heavier or more reps than 10/6
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 5 ring dips
– 6 RKB swings
– 7 air squats
*Scale up with reps of 5-7-9
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 5 ring dips
– 7 RKB swings (53/35)
– 9 air squats
RX+ complete with 6-9-12 reps and 70/44 KB
Tuesday 10/17
Fitness
A) E2M x 6 sets
– 5 push press
After even sets:
– 10 banded face pulls
After odd sets:
– 5/side single leg hip extension w/ 3 sec pause (off bench)
B) For time
– 400m run
– 12-8-4 reps of…
- DB push press
- Hanging knee raises
– 400m run
– 4-8-12 reps of…
- DB Hang power cleans
- Box step ups
– 400m run
Performance
A) E2M x 6 sets
– 5 push press
*Build to a tough set of 5
B) For time
– 400m run
– 12-9-6 reps of…
- Push press (95/65)
- Toes to bar
– 400m run
– 6-9-12 reps of…
- Hang power cleans
- Box jump overs (24/20”)
– 400m run
Wednesday 10/18
Fitness & Performance
30 min AMRAP:
– 200m run
– 12 push-ups
– 12 SA DB hang power snatch (6/6 @ 50/35)
– 250/200m row
– 10 goblet hold reverse lunges
– 10 lemon squeezes
– 50 double unders
– 8 pull-ups
– 8 up/down to box step up (20/16”)
*Goal is to maintain a pace and stay consistent for the entire time
Thursday 10/19
Fitness
A) E3M x 6 sets:
– 5 BB or dKB front squats
After odd sets:
– 10/side half kneeling banded row w/ pause
After even sets:
– 10 L-seated DB press
*If using KBs for FS, add 3211 tempo
*Last day for these movements
B) Tester
For time:
– 20 cal row
– 20 wallballs
– 10 burpees
– 15 cal row
– 15 wallballs
– 10 burpees
– 10 cal row
– 10 wallballs
– 10 burpees
Performance
A) E3M x 6 sets:
Set 1: 5 front squats squats (building set)
Set 2-5: 5 front squats @ 2 RIR
*heavier than 10/10
B) Tester
For time:
– 30 cal row
– 30 wallballs (20/14)
– 10 burpees over rower
– 20 cal row
– 20 wallballs
– 10 burpees over rower
– 10 cal row
– 10 wallballs
– 10 burpees over rower
Friday 10/20
Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB Romanian deadlifts @ 3011 tempo
– 8-12 dips (BW or weighted)
– 8-12/side half kneeling banded high row
*Heavier than 10/11
B) Strength Option
3-4 sets for quality:
– 8-12 medball supine hamstring curls
– 8-12 bent over BB rows w/ pause
– 8-12 banded Spanish squats
– 12-16 banded/cable tricep push-downs
OR
Conditioning Option
E3.5M x 4-6 sets:
– 500m row / 1000m AB / 400m run / 400m ski
*Keep same output for all intervals
Saturday 10/21
Fitness
TBA
Performance
TBA
Sunday 10/22
Open Gym 10-12pm