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

Monday 1/15

Fitness

A) E3M x 4 sets:

10-8-8-8 deadlifts

– 8-12 DB floor press

– 8-12 tall kneeling banded lat pull-down 

B) E5M x 3-5 sets:

– 400m row

– 15 RKB swings

– 9 dips

– 12 air squats

Performance

A) E3M x 4 sets:

Set 1: 10 deadlifts (building)

Sets 2-4: 8 deadlifts @ 2-3 RIR

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 10 ring dips

– 15 air squats

Tuesday 1/16

Fitness

E4M x 8-12 total sets (4-6 each)

Station 1:

– 16/12 cal row

– 5 up/down DB devil press

– 10 box step-ups

Station 2:

– 16/12 cal row

– 5-10 strict pull-ups

– 10 lemon squeezes

Performance

E4M x 8-12 total sets (4-6 each)

Station 1:

– 20/16 cal row

– 5 DB devil press (35/25s)

– 10 DB box step-ups

Station 2:

– 20/16 cal row

– 10 pull-ups

– 10 lemon squeezes

Wednesday 1/17

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) 3 rounds for time:

– 400m run

– 16-12-8 

• SA DB hang power cleans (50/35)
• toes to bar

*HPC reps should be split between arms

Performance

A) E2.5M x 6 sets

Sets 1-2: 4 hang power cleans

Sets 3-4: 3 hang power cleans

Sets 5-6: 2 hang power cleans

*Build to a heavy double

B) 3 rounds for time:

– 400m run

– 20-16-12 

• SA DB hang power cleans (50/35)
• toes to bar

*HPC reps should be split between arms

Thursday 1/18

Fitness

A) E2M x 8 sets:

– 4-6 DB or BB bench press 

After Odd – 5 DB batwing rows w/ 4 sec pause

After Even – 5/side SL hip thrusts w/ pause

B) 5 rounds for time:

– 200m row

– 5 double DB hang power snatches

– 10 reverse lunges (weighted or unweighted)

– 25 single unders

R60S

Performance

A) E2M x 8 sets:

– 3 bench press @ 1-1.5 RIR

After Odd – 5 DB batwing rows w/ 4 sec pause

After Even – 8/side shoulder external rotations

B) 5 rounds for time:

– 250/200m row

– 5 hang power snatches (115/75, 95/65, 75/55)

– 10 front rack reverse lunges

– 25 double unders

R60S

Friday 1/19

Fitness & Performance

A) E4M x 4 sets

– 8-12 BB strict press

– 8-12/side bent over DB row

– 20 sec/side Copenhagen plank

*Same or heavier than last week

B) Strength Option

3-4 sets for quality:

– 16-24 alt. DB incline curls

– 8-12/side wall assist DB RDLs

– 8/side KB suitcase high steps

– 12-16 band/cable tricep push-downs

OR 

Conditioning Option

6-8 sets:

– 90 sec on / 90 sec rest @ 80-90% (run/row/bike/ski)

Saturday 1/20

Fitness

TBA

Performance

TBA

Sunday 1/21

10-12pm Open Gym