Monday 1/12
Fitness
A) E2M x 8 sets
Odd sets:
– 10/s SA DB seated press w/ pause
– 10 banded Spanish squats
Even sets:
– 10 DB lat pull-overs
– 10 BB good mornings (slower eccentric)
B) E3M x 5-8 sets:
– 12/9 cal row
– 5 DB devil cleans (sub up/down version if needed
– 5 DB push press
– 3 burpees
Performance
A) E2M x 8 sets:
Sets 1-4: 2 hang snatch
Sets 4-8: 1 hang snatch
*Receive in squat if able
B) E3M x 5-8 sets:
– 15/12 cal row
– 5 DB devil cleans (35/20s)
– 5 DB push press
– 5 burpees over the rower
Tuesday 1/13
Fitness
A) E4MOM x 4 sets:
– 8 front squats (sub 10 double KB front squat w/ pause)
– 16-20 alt. top down DB bench press
– 10 ring face pulls
B) E90S x 10-15 sets:
– 20 single unders (sub 15 sec on bike)
– 4 DB thrusters (115/75, 95/65, 75/55)
– 4 hanging knee raise
– 4 pusn-ups (elevate if needed)
Performance
A) E4MOM x 4 sets:
– 8 front squats @ 3 RIR or 70+%
B) E90S x 10-15 sets:
– 20 double unders
– 3 thrusters (115/75, 95/65, 75/55)
– 4 toes to bar
– 5/4 push-ups
Wednesday 1/14
Fitness & Performance
A) E3M x 4 sets:
– 8 BB strict press*
– 10/s DB/KB bent over rows
– 8/s shoulder external rotations
*Heavier than 1/6
Fitness
B) E5M x 3-5 sets:
– 400m run
– 20 RKB swings (53/35)
– 10 pull-ups
– 10 box jump overs (24/20”)
Performance
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 20 RKB swings (53/35)
– 10 pull-ups
– 10 box jump overs (24/20”)
Thursday 1/15
Fitness & Performance
E4M x 9-12 stations (3-4 each)
Station 1:
– 250/200m row
– 12 SA DB hang power snatch (6/6 @ 50/35)
– 12 DB box step ups (20/16”, sub no weight)
– 6 burpees
Station 2:
– 200m run
– 15 wallballs (20/14)
– 12 toes to bar
– 6 burpees
Station 3:
– 250/200m row
– 36 double or unders
– 9-12 dips
– 6 burpees
*Switch runs and rows each round
Friday 1/16
Fitness & Performance
A) E3M x 5 sets:
– 5-4-3-3-3 BB bench press @ 2 RIR or 70-85%
– 3-5 strict weighted or 2-3 negative pull-ups
*BP heavier than 1/8
B) Strength Option
3-4 sets for quality:
– 10-15 DB rollback tricep extensions
– 10+ BB drag curls
– 16-20 KB/DB walking lunges
– 5/side half kneeling banded pallof press @ 5050 tempo (green)
OR
Conditioning Option
E5M x 3-5 sets:
– 500/400m row or ski, 1000/800m bike, or 400m run
– 12 plate ground to overhead
– 10 OH or plate held lunges
– 8 ring rows