Monday 11/18
Fitness
A) E4M x 4 sets:
– 8-12/side half kneeling landmine presses
– 12 alternating DB goblet hold weighted step-ups
– 20 sec top of ring row hold
B) E3M x 4-7 sets:
– 12/9 or 10/7 cal row
– 6 DB hang power cleans + push press
– 8-12 wallballs
Performance
A) E4M x 4 sets:
– 3.3.3 TnG power clean + push jerk clusters
R10S between triples
B) E3M x 4-7 sets:
– 15/12 cal row
– 5 TnG power cleans (115/75, 95/65, 75/55)
– 12 wallballs (20/14)
RX+ perform w/ 135/95
Tuesday 11/19
Fitness & Performance
4-6 sets total (2-3 each)
5 min –
Station 1:
– Run 400m, then in remaining time AMRAP:
- 8 RKB swings (53/35)
- 6 goblet squats
- 4 up/downs
R3M
+
5 min –
Station 2:
– Row 500/400m, then in remaining time AMRAP:
- 8 walking lunges
- 6 push-ups
- 12 double or single unders
R3M
Wednesday 11/20
A) E4M x 4 sets:
– 8 front squats
– 16 alt. tall kneeling DB piston press
– 16 alt. KB gorilla rows
B) E2M x 8-12 sets:
– 8-12 alt DB hang power snatch
– 6 box step-ups
– 6 strict pull-ups
– 8-12 air squats
Performance
A) E4M x 4 sets:
– 8 front squats @ 7-8 RPE
*Up from last week’s 6-7 RPE
B) E2M x 8-12 sets:
– 12 alt DB hang power snatch (50/35)
– 6 box jump overs (24/20”)
– 6 pull-ups
– 12 air squats
RX+ perform CTB pull-ups
Thursday 11/21
Fitness & Performance
A) E4M x 4 sets:
– 8 bench press @ RPE 6-7
– 8-12 banded straight arm lat pull-downs
– 8-12 bent over reverse flys w/ pause
Fitness
B) E5M x 3-5 sets:
– 400m row
– 10 dips
– 10 lemon squeezes
Performance
B) E5M x 3-5 sets:
– 500/400m row
– 10 ring dips
– 10 lemon squeezes
Friday 11/22
Fitness
A) E2M x 8 sets
Odd:
– 8/side front foot elevated split squats (knee over toe focus)
Even:
– 16 alt DB incline presses
– 16 alt KB chest supported row
Performance
A) E2M x 8 sets
Sets 1-2: 3 position clean (high, hang, floor)
Sets 3-4: 2 position clean (hang, floor)
Sets 5-8: 1 clean
*Receive in full squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap sled push or drag
– 10 bent over BB row
– 1 lap KB waiters walk
– 5/side wide stance banded pallof press @ 5050 tempo
OR
Conditioning Option
4 rounds for time:
– 400m run, 500/500m row, 1000/800m bike
– 4-3-2-1 rounds of…
- 10 push-ups
- 10 ring rows
- 20 walking lunges
*Elevate push-up to keep full range of motion. You should be able to do the first couple of sets unbroken.
Saturday 11/23
Fitness
TBA
Performance
TBA
Sunday 11/24
10-12pm Open Gym