Monday 10/14
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB split squats (rear foot elevated or regular)
– 12-16 DB floor press w/ pause
– 2-4 negative pull-ups OR 4-8 strict/weighted pull-ups
Fitness
B) E3M x 4-8 sets:
– 12/9 cal row
– 9 double KB deadlifts
– 9-12 push-ups
– 15 single unders
*Scale push-ups by elevating them if needed
Performance
B) E3M x 4-8 sets:
– 15/12 cal row
– 9 double KB deadlifts (53/35s)
– 15/12 push-ups
– 21 double unders
*RX+ complete with 70/44s and/or deficit push-ups
Tuesday 10/15
Fitness
A) E3M x 5 sets:
– 5 BB back or box squats @ 3111 tempo
– 10/side half kneeling SA DB overhead press
– 10 ring rows
B) EMOM x 10-20 sets:
– 2 up/down DB devil cleans (35/20s)
– 4-6 wallballs
– 4 hanging knee raises
Performance
A) E3M x 5 sets:
– 5 back squats @ 3111 tempo
*start conservative and build
B) EMOM x 10-20 sets:
– 2 DB devil cleans (35/20s)
– 6 wallballs (20/14)
– 4 toes to bar
Wednesday 10/16
Fitness
E5M x 6-10 sets (3-5 each)
Station 1:
– 400m row
– 10 box step-ups
– 10 strict pull-ups in UB sets of 5
Station 2:
– 400m run or 1000/800m bike
– 15 RKB swings
– 10 dips
Performance
E5M x 6-10 sets (3-5 each)
Station 1:
– 500/400m row
– 10 box jump overs (24/20”
– 10 pull-ups
Station 2:
– 400m run or 1000/800m bike
– 20 RKB swings (53/35)
– 10 ring dips
Thursday 10/17
Fitness & Performance
A) E2.5M x 8 sets:
– 3 bench press @ 3111 tempo
– 10 tall kneeling banded lat pull-downs
– 5 prone YWY’s (w/ 2.5s or 5s if able)
Fitness
B) 20 min AMRAP:
– 200m run
– 15 air squats
– 12 SA DB hang power clean + jerks (6/side)
– 9 lemon squeezes
Performance
B) 20 min AMRAP:
– 200m run
– 15 air squats
– 12 SA DB hang power clean + jerks (6/side @ 50/35)
– 9 lemon squeezes
Friday 10/18
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
Performance
A) E2M x 8 sets
– 1 clean
*Receive in a full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10 BB good mornings
– 10-20 band/cable tricep push-downs
– 10 banded Spanish squats
– 10/side DB bent over rows
OR
Hyrox Prep
For time:
– 600m run
– 40 wallballs (14/10)
– 500m row
– 4 laps KB farmers carry
– 500m row
– 40 walking lunges
– 600m run
Saturday 10/19
Fitness
TBA
Performance
TBA
Sunday 10/20
10-12pm Open Gym