Monday 1/22
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
*Same or heavier than last week’s 3s
B) “Little Fran on the Run”
3 rounds for time:
– 400m run
– 15-12-9 reps of…
- DB thrusters
- Strict Pull-ups
Performance
A) E2M x 8 sets
Set 1: 3 back squats (building set)
Set 2-6: 3 back squats @ 1-2 RIR
*Same or heavier than last week’s 3s
B) “Fran on the Run”
3 rounds for time:
– 400m run
– 21-15-9 reps of…
- Thrusters (95/65)
- Pull-ups
Tuesday 1/23
Fitness
A) E3M x 5 sets:
10-8-8-8-8 deadlifts
– 8-12 DB floor press
– 8-12 tall kneeling banded lat pull-down
B) EMOM x 10-20 sets
– 7 RKB swings (53/35
– 3 box jump overs (24/20”)
– 5 push-ups
– 3 ring rows
Performance
A) E3M x 5 sets:
Set 1: 10 deadlifts (building)
Sets 2-5: 8 deadlifts @ 2-3 RIR
B) EMOM x 10-20 sets
– 7 RKB swings (53/35
– 3 box jump overs (24/20”)
– 5 push-ups
– 3 ring rows
Wednesday 1/24
Fitness
E4M x 8-12 total sets (4-6 each)
Station 1:
– 16/12 cal row
– 5 double DB hang power snatches
– 5 burpees
Station 2:
– 300m run (sub 200m)
– 5 DB front squats
– 9 hanging knee raise
Performance
E4M x 8-12 total sets (4-6 each)
Station 1:
– 20/16 cal row
– 5 hang power snatches (115/75, 95/65, 75/55)
– 7 burpees over barbell
Station 2:
– 300m run
– 5 overhead squats (sub front squat)
– 9 toes to bar
Thursday 1/25
Fitness
A) E2.5M 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) 5 rounds for time:
– 200m run
– 6 double DB power cleans
– 9 dips
– 12 air squats
R60S
Performance
A) E2.5M x 6 sets
Sets 1-2: 3 hang power cleans
Sets 3-4: 2 hang power cleans
Sets 5-6: 1 hang power cleans
*Build to a heavy double
B) 5 rounds for time:
– 200m run
– 6 tng power cleans (155/105, 135/95, 115/75)
– 9 ring dips
– 12 air squats
R60S
Friday 1/26
Fitness
A) E2M x 8 sets:
– 3-5 DB or BB bench press
After Odd – 5 DB batwing rows w/ 4 sec pause
After Even – 5/side SL hip thrusts w/ pause
Performance
A) E2M x 8 sets:
– 3 bench press @ 1 RIR
After Odd – 5 DB batwing rows w/ 4 sec pause
After Even – 8/side shoulder external rotations
*Last day of this progression
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 20 DB walking lunges
– 10-20 OH banded tricep extensions
– 5-10 strict hanging leg raises
– DB/BB 21 gun salute
OR
Conditioning Option
5-8 sets:
– 500m row / 1000 bike/ 400m run or ski @ 80-90%
90 sec rest
Saturday 1/27
Fitness
TBA
Performance
TBA
Sunday 1/28
10-12pm Open Gym