Monday 10/7
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict press
– 8-12/side SA DB bent over row
Even sets:
– 8-12 heel elevated goblet squats w/ pause
– 8/side wide stance banded pallof press
B) 5 rounds for time:
– 200 or 400m bike
– 10 DB push press
– 10 RKB swings
– 5 up/downs
R60S
Performance
A) E2M x 8 sets
Set 1-2: 2 pause split jerks
Sets 3-4: 2 split jerks
Sets 5-8: 1 split jerk
*Pauses happen on dip AND catch
B) 5 rounds for time:
– 250/200 or 500/400m bike
– 10 shoulder to overhead (115/75, 95/65, 75/55)
– 15 RKB swings (53/35)
– 5 burpees over the barbell
R60S
RX+: use 70/44 KB
Tuesday 10/8
Fitness & Performance
A) E3M x 6 sets:
– 4 bench press @ 3111 tempo
– 10 tall kneeling banded lat pull-downs
– 5 prone YWY’s (w/ 2.5s or 5s if able)
Fitness
B) E90S x 10-15 sets:
– 6 DB hang power snatches
– 4 hanging knee raises
– 2 box step-ups
– 4 ring rows
– 6 wallballs
Performance
B) E90S x 10-15 sets:
– 6 DB hang power snatches (50/35)
– 4 toes to bar
– 2 box jump overs (24/20”)
– 4 ring rows
– 6 wallballs (20/14)
Wednesday 10/9
Fitness
A) E2M x 8 sets
Odd:
– 6/side box toe drag step downs
*No pushing off ground. Add weight if able
Even:
– 8-12 L-seated DB overhead press
– 16 alt. KB gorilla rows
B) E5M x 3-5 sets:
– 400m run
– 5 UB DB hang squat clean thrusters
*Pick a weight that is tough but UB. Keep the same pace on the runs
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause clean + 1 clean
Sets 5-8: 1 clean
*Receive in a full squat if able
B) E5M x 3-5 sets:
– 400m run
– 5 UB squat clean thrusters
*Pick a weight that is tough but UB. Keep the same pace on the runs
Thursday 10/10
Fitness
E4M 2-3 total sets
Station 1:
– 200m row
– 9 DB hang power cleans
– 12 reverse lunges
– 24 single unders
Station 2:
– 200m run
– 9 DB front/goblet squats
– 12 push-ups
– 9 lemon squeezes
Station 3:
– 200m row
– 12 DB deadlifts
– 6-9 strict pull-ups
– 24 single unders
Station 4:
– 200m run
– 9-12 dips
– 6 up/downs
– 9 lemon squeezes
Performance
E4M 2-3 total sets
Station 1:
– 250/200m row
– 9 DB/KB hang power cleans (35/20s)
– 12 reverse lunges
– 24 double unders
Station 2:
– 200m run
– 9 DB/KB front squats
– 15/12 push-ups
– 9 lemon squeezes
Station 3:
– 250/200m row
– 12 DB/KB deadlifts
– 9 pull-ups
– 24 double unders
Station 4:
– 200m run
– 9-12 ring dips
– 9 up/downs
– 9 lemon squeezes
*RX+ use 50/35s
*Share equipment and space if able.
Friday 10/11
Fitness & Performance
A) E4M x 4 sets:
– 8/side SL wall assisted KB Romanian deadlifts
– 8-12 DB incline press @ 3011 tempo
– 8-12 tough ring rows
*Scale RDLs w/ foot on floor
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
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OR
Conditioning Option
Hyrox Prep
10 rounds for time:
– 250m row
– 10 burpee broad jumps
R30S
Saturday 10/12
Fitness
TBA
Performance
TBA
Sunday 10/13
10-12pm Open Gym