Monday 11/17
Fitness
A) E2.5M x 6 sets
Odd:
– 8-12 BB strict press
Even
– 5 batwing rows w/ 5 sec pauses
– 10 KB goblet squats w/ heels elevated
B) E5M x 3-5 sets:
– 400m run
– 8 DB hang power cleans
– 8 strict pull-ups
– 8 DB push press
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push jerks
*Work on cycling fluidly through reps
B) E5M x 3-5 sets:
– 400m run
– 5 power cleans
– 10 pull-ups
– 5 push jerks
*Use a weight on BB that is tough but keep both movements unbroken.
Tuesday 11/18
Fitness
A) E4M x 4 sets:
– 7 back squats @ 60-75%
– 12-16 DB floor press w/ pause
– 8-12/side half kneeling SA banded lat pull-down (green or black)
B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)
– 5 goblet squats
– 3 burpees (sub up/downs)
Performance
A) E4M x 4 sets:
Set 1: 7-9 back squats @ 50-60% or @ 4 RIR
Sets 2-4: 7 back squats @ 65-77.5% or @ 3 RIR
B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)
– 5 goblet squats
– 3 burpees to target
RX+ complete with 70/44 and/or bar MU on final burpee to target
Wednesday 11/19
Fitness
E10M x 3-5 sets:
– 400m row
– 16 SA DB hang power clean + jerk (8/8)
– 12 push/ups
– 400m run or 800m bike
– 12 box step-ups
– 8, 10, or 12 hanging knee raises
– 36 single unders
Performance
E10M x 3-5 sets:
– 500/400m row
– 20 SA DB hang power clean + jerk (10/10 @ 50/35)
– 16 push/ups
– 400m run or 1000m bike
– 16 box step-ups (20/16”)
– 12 toes to bar
– 40 double unders
RX+ use sandbag on box step-ups
Thursday 11/20
Fitness & Performance
A) E4M x 3 sets
– 8-12 dips (strict, banded, box/bench)
– 10/s SA KB bent over row
– 8/s DB/KB or BB front foot elevated split squat
*Use 35 or 45lb plate for split squats
*Only use BB if stable enough, can take off rack or ground
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 8, 10 or 12 wallballs
Even: 12/9 cal row + 5 up/down DB devil cleans
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 12 wallballs (20/14)
Even: 15/12 cal row + 5 DB devil cleans (35/20s)
Friday 11/21
Fitness
A) E2.5M x 6 sets
Odd:
– 8-12/side SA DB incline press w/ pause
– 8-12 ring rows
Even:
– 12 alternating landmine low hang lateral squats
– 8/s banded twists to pallof press (red or green)
Performance
A) E2.5M x 6 sets:
Sets 1-3: 1 hang power snatch + 1 overhead squat + 1 snatch
Sets 4-6: 1 hang snatch + 1 snatch
*Receive all snatches besides the hang power snatch in squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10/s SL KB rack assisted RDL (back leg swings up)
– 10-15/side SA banded tricep extension (red)
– 10 bent over BB rows w/ pause
– 5/s banded pallof presses @ 5050 tempo (red or green)
OR
Conditioning Option
10 rounds:
– 250/200m row/ski or 400m bike
– 10/7 push-ups
– 10 air squats
Saturday 11/22
Fitness
TBA
Performance
TBA
Sunday 11/23
8am EDCF Run Club
10-12pm Open Gym