Monday 11/27
Fitness
A) E4M x 4 sets:
– 8 back or box squats
– 16-24 alt DB tall kneeling overhead piston press
– 16-24 alt KB gorilla rows
B) 3 rounds for time:
– 40-30-20 cal row
– 30-20-10 wallballs in UB sets of 10
– 20-15-10 hanging knee raises in UB sets of 5
Performance
A) E4M x 4 sets
Set 1: 8 back squats (building set)
Set 2-4: 8 front squats @ 2-3 RIR
B) 3 rounds for time:
– 50-40-30 cal row
– 40-30-20 wallballs (20/14)
– 30-20-10 toes to bar
Tuesday 11/28
Fitness & Performance
A) E4M x 4 sets:
– 10/side KB wall assisted Romanian deadlift
– 10-20 DB incline press w/ pause
– 5-10 strict or 3-5 negative pull-ups (on BB off rack)
*Last time through these movements
Fitness
B) E90S x 10-15 sets:
– 8 RKB swings
– 6 ring rows
– 6 push-ups
– 4 box step-ups
Performance
B) E90S x 10-15 sets:
– 8 RKB swings (heavy)
– 4 pull-ups
– 6 push-ups
– 4 box jump overs (24/20”)
RX+ perform 1 more rep on each movement w/ CTB pull-ups
Wednesday 11/29
Fitness
– 400m row
– 12 alt. DB hang power snatch
– 12 goblet squats
– 400m run
– 12 ring dips
– 12 abmat sit-ups
– 36 single unders
Performance
E12M x 3-4 sets:
– 500/400m row
– 12 alt. DB hang power snatch (50/35)
– 16 goblet squats
– 400m run
– 12 ring dips
– 16 abmat sit-ups
– 48 double unders
Thursday 11/30
Fitness
A) E2M x 6 sets
Odd sets:
– 8-12/side SA DB bench press
– 8-12 BB good mornings
Even sets:
– 8-12/side SA half kneeling banded high row
– 12-16 hip extension marches (off bench)
B) E90S x 12-16 sets total…
Odd:
– 300m run (scale to 200 if needed)
Even:
– 5 DB hang power clean + push press
– 4 front squats
– 3 burpees
Performance
A) E2M x 6 sets:
Sets 1-2: 1 clean + 1 push press + 1 push jerk + 1 spit jerk
Sets 3-4: 1 clean + 1 push jerk + 1 spit jerk
Sets 4-6: 1 clean + 1 split jerk
*Receive clean in full squat if able
B) E90S x 12-16 sets total…
Odd:
– 300m run
Even:
– 5 TNG power clean + push jerk (115/75, 95/65, 75/55)
– 5 front squats
– 5 burpees over the barbell
Friday 12/1
Fitness & Performance
A) E4M x 5 sets:
– 8/side split squats (regular or rear foot elevated)
– 4 DB batwing rows (5 sec pause)
– 8-12 BB Bradford presses
*Tough is relative to fitness level. Use a deficit or add elevation.
*Last day for these movements
B) Strength Option
3 sets for quality
– 8-12 banded Spanish squats
– 8-12 tough ring rows w/ pause
+
3 sets for quality
– 12-16 KB skull crushers
– 8-12 supine medball hamstring curls
Conditioning Option
10 rounds for time:
– 10 cal row
– 10 wallballs
– 10 lemon squeezes
Saturday 12/2
Fitness
TBA
Performance
TBA
Sunday 12/3
Open Gym 10-12pm