Monday 1/8
Fitness
A) E2M x 6 sets (3 each)
Odd sets:
– 8-12 DB Z press
– 8 weighted step-ups (R)
Even sets:
– 8-12/side half kneeling band row + reach
– 8 weighted step-ups (L)
B) E5M x 3-5 sets:
– 400m run
– 8 double DB or KB hang power cleans
– 6 up/down + box step-up
Performance
A) E2.5M x 6 sets
Sets 1-2: 5 hang power cleans
Sets 3-4: 4 hang power cleans
Sets 5-6: 3 hang power cleans
*Build to a heavy triple
B) E5M x 3-5 sets:
– 400m run
– 8 hang power cleans (115/75, 95/65)
– 8 burpee box jump overs (24/20”)
Tuesday 1/9
Fitness
A) E3M x 6 sets:
– 5-10 DB or BB bench press
– 5 DB batwing rows w/ 4 sec pause
– 8-12 sandbag hip thrusts off bench w/ pause
B) E60S x 10-20 sets:
– 5 RKB swings
– 3 dips
– 4 air squats
– 3 hanging knee raise
Performance
A) E3M x 6 sets:
– 5 bench press @ 1-2 RIR
– 5 DB batwing rows w/ 4 sec pause
– 8/side shoulder external rotations
B) E60S x 10-20 sets:
– 6 RKB swings
– 3 ring dips
– 6 air squats
– 3 toes to bar
Wednesday 1/10
Fitness
E3M x 10-14 total sets (5-7 each)
Station 1:
– 200m run
– 12 alt. DB snatch
– 8 box step-ups (knee height)
Station 2:
– 12/9 cal row
– 12 DB push press (3/3/3/3)
– 8 lemon squeezes
Performance
E3M x 10-14 total sets (5-7 each)
Station 1:
– 200m run
– 16 alt. DB snatch (50/35)
– 8 alt. DB box step-ups (knee height)
Station 2:
– 15/12 cal row
– 16 DB push press (4/4/4/4)
– 8 lemon squeezes
Thursday 1/11
Fitness & Performance
A) E4M x 3 sets
– 8-12 BB strict press
– 8-12/side bent over DB row
– 20 sec/side Copenhagen plank
Fitness
B) 3 rounds for time
– 400m row
– 15-12-9 reps of
- DB push press
- strict pull-ups
– 30-24-18 single unders
Performance
B) 3 rounds for time
– 500/400m row
– 21-15-9 reps of
- shoulder to overhead (95/65)
- pull-ups
– 42-30-18 double unders
Friday 1/12
Fitness
A) E2M x 8 sets:
– 3 back or box squats
After odd sets…
– 16-24 alt DB tall kneeling overhead piston press
After even sets…
– 8-12 tough ring rows
*heavier than last week’s 5s
Performance
A) E2M x 8 sets
Set 1: 3 back squats (building set)
Set 2-6: 3 back squats @ 1-2 RIR
*heavier than last week’s 5s
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 8-12 DB incline press
– 8-12 abwheel roll-outs
– 4-8 strict pull-ups (weighted if able)
OR
Conditioning Option
10 sets:
– 60 sec on / 60 sec rest @ 80-90% (run/row/bike/ski)
Saturday 1/13
Fitness
TBA
Performance
TBA
Sunday 1/14
10-12pm Open Gym