Fitness
E8M x 6 sets:
Station 1:
– 600m run
– 12 DB deadlifts (115/75, 95/65)
– 10 DB hang power cleans
– 8 up/downs
Station 2:
– 600m row
– 12 pull-ups
– 10 weighted or prisoner reverse lunges
– 8 box step-ups
Performance
E8M x 6 sets:
Station 1:
– 600m run
– 15 deadlifts (115/75, 95/65)
– 12 hang power cleans
– 9 burpees over the barbell
Station 2:
– 750/600m row
– 15 pull-ups
– 12 double KB/DB front rack reverse lunges (35/25s, 25/18s)
– 9 box jump overs (24/20”)
Fitness & Performance
A) E4M x 4 sets:
– 8/side split squats (regular or rear foot elevated)
– 4 DB batwing rows (5 sec pause)
– 8-16 tough push-ups
*Tough is relative to fitness level. Use a deficit or add elevation.
B) Strength Option
3-4 sets for quality:
– 8-12 BB good mornings
– 8-12 DB lat pull-overs
– 1 lap farmers carry
– 8-12 KB skullcrushers
OR
Conditioning Option
20 min AMRAP:
– 250/200m row
– 12 wallballs
– 200m run
– 6 up/downs
Fitness & Performance
E10M x 4-5 sets:
– 400m run
– 5 wall walks
– 10 weighted box step-overs (53/35 KB)
– 500/400m row
– 20 abmat sit-ups
– 40 double unders
*switch order every round
Monday 11/6
Fitness
A) E3M x 7 sets:
– 3 BB or 6 tempo dKB front squats
After odd sets:
– 10 DB curl to press
After even sets:
– 5/side half kneeling pallof presses
*If using KBs for FS, add 3211 tempo
B) EMOM x 10-15 sets:
– 5 DB thrusters
– 5 strict pull-ups
– 5 up/downs
– 5 lemon squeezes
*Scale to 4s or 3s if needed
Performance
A) E3M x 7 sets:
Set 1: 3 front squats squats (building set)
Set 2-5: 3 front squats @ 1 RIR
*heavier than 10/27
B) E90S x 10-15 sets:
– 5 thrusters (115/75, 95/65, 75/55)
– 5 kipping pull-ups
– 5 burpees over the barbell
– 5 lemon squeezes
Tuesday 11/7
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB wall assisted Romanian deadlift
– 8-16 DB incline press w/ pause
– 4-8 strict or 2-4 negative pull-ups
Fitness
B) 5 rounds for time:
– 200m run
– 12 RKB swings (heavy)
– 10 push-ups
– 8 box step overs
R60S
Performance
B) 5 rounds for time:
– 200m run
– 15 RKB swings (heavy)
– 12 push-ups or 6 HSPUs
– 9 box jump overs (24/20”)
R60S
Wednesday 11/8
Fitness
A) E2.5M x 6 sets:
Odd sets:
– 12-16 DB floor press
– 8-12 lateral delt raises (5 or 10 lb plates w/ pause)
Even sets:
– 8-12 BB upright rows
– 4/side lunge matrix (forward/lateral/reverse)
B) E3M x 4-8 sets:
– 12/9 cal row
– 6 DB hang power cleans
– 12 air squats
Performance
A) E2.5M x 6 sets:
– 3-3-2-2-1-1 power cleans
*These should not be performed TnG but as a triple with no more than 10 sec between singles.
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 TnG power cleans (135/95, 115/75, 95/65)
– 15 air squats
Thursday 11/9
Fitness & Performance
E10M x 4-5 sets:
– 400m run
– 5 wall walks
– 10 weighted box step-overs (53/35 KB)
– 500/400m row
– 20 abmat sit-ups
– 40 double unders
*switch order every round
Friday 11/10
Fitness & Performance
A) E4M x 4 sets:
– 8/side split squats (regular or rear foot elevated)
– 4 DB batwing rows (5 sec pause)
– 8-16 tough push-ups
*Tough is relative to fitness level. Use a deficit or add elevation.
B) Strength Option
3-4 sets for quality:
– 8-12 BB good mornings
– 8-12 DB lat pull-overs
– 1 lap farmers carry
– 8-12 KB skullcrushers
OR
Conditioning Option
20 min AMRAP:
– 250/200m row
– 12 wallballs
– 200m run
– 6 up/downs
Saturday 11/11
Fitness
TBA
Performance
TBA
Sunday 11/12
Open Gym 10-12pm
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB wall assisted Romanian deadlift
– 8-16 DB incline press w/ pause
– 4-8 strict or 2-4 negative pull-ups
Fitness
B) 5 rounds for time:
– 200m run
– 12 RKB swings (heavy)
– 10 push-ups
– 8 box step overs
R60S
Performance
B) 5 rounds for time:
– 200m run
– 15 RKB swings (heavy)
– 12 push-ups or 6 HSPUs
– 9 box jump overs (24/20”)
R60S
Fitness
A) E3M x 7 sets:
– 3 BB or 6 tempo dKB front squats
After odd sets:
– 10 DB curl to press
After even sets:
– 5/side half kneeling pallof presses
*If using KBs for FS, add 3211 tempo
B) EMOM x 10-15 sets:
– 5 DB thrusters
– 5 strict pull-ups
– 5 up/downs
– 5 lemon squeezes
*Scale to 4s or 3s if needed
Performance
A) E3M x 7 sets:
Set 1: 3 front squats squats (building set)
Set 2-5: 3 front squats @ 1 RIR
*heavier than 10/27
B) E90S x 10-15 sets:
– 5 thrusters (115/75, 95/65, 75/55)
– 5 kipping pull-ups
– 5 burpees over the barbell
– 5 lemon squeezes
A) E2M x 6 sets
– 5-5-4-4-3-3 push press
After even sets:
– 10 banded face pulls
After odd sets:
– 5/side single leg hip extension w/ 3 sec pause (off bench)
Performance
A) E2M x 6 sets
– 5-5-4-4-3-3 push press
*Build to a tough set of 3
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 12-16 OH banded tricep extension (off upright)
– 4-8 strict hanging leg raises
– 16 dKB gorilla rows
OR
Conditioning Option
Tester: 2K row, 4K bike, or 1 mile run
Fitness & Performance
A) E4M x 3 sets:
– 8/side split squats (regular or rear foot elevated)
– 4 DB batwing rows (5 sec pause)
– 8-16 tough push-ups
*Tough is relative to fitness level. Use a deficit or add elevation.
Fitness
B) E6M x 3-4 sets:
– 400m row
– 20 air squats
– 16 SA DB hang power clean (4/4/4/4)
– 12 lemon squeezes or abmat sit-ups
Performance
B) E6M x 3-4 sets:
– 500/400m row
– 25 air squats
– 20 SA DB hang power clean (5/5/5/5 @ 50/35)
– 15 lemon squeezes