Monday 1/19
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts
– 8-12/s SA DB incline press
– 16-20 double KB alternating gorilla rows
Fitness
B) E3M x 5-8 sets:
– 250/200m row
– 12 RKB swings
– 9 push-ups elevate if needed
– 6-12 prisoner reverse lunges
Performance
B) E3M x 5-8 sets:
– 250/200m row
– 15 RKB swings (53/35)
– 12/9 push-ups
– 12 prisoner reverse lunges
*RX+ complete w/ 70/44 KB, plate deficit push-ups, plate hold lunges (45/35)
Tuesday 1/20
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) E90S x 10-15 sets:
– 20 single unders
– 3 double DB hang power snatch
– 3 DB front squats
– 3 hanging knee raises
– 3 up/downs
Performance
A) E2M x 8 sets:
– 1 hang snatch
*Receive in squat if able
B) E90S x 10-15 sets:
– 20 double unders
– 3 hang squat snatch (115/75, 95/65, 75/55)
– 5 toes to bar
– 3 burpees over the barbell
Wednesday 1/21
Fitness & Performance
E5M x 6-10 sets (3-5 each)
Station 1:
– 250/200m row
– 12 SA DB hang power clean + push press (6/6 @ 50/35)
– 200m run
– 12 DB goblet squats (sub air squats)
Station 2:
– 200m run
– 12 kipping or 8 strict pull-ups or 4 bar muscle ups
– 250/200 row
– 12 box jump overs (24/20” – sub step-ups)
Thursday 1/22
Fitness
A) E3MOM x 5 sets:
– 6 front squats (sub 8 double KB front squat w/ pause)
– 16-20 alt. top down DB bench press
– 10 ring face pulls
B) 4 rounds for time:
– 400m run or 800m bike
– 15 wallballs
Performance
A) E3MOM x 5 sets:
– 6 front squats @ 2-3 RIR or 75-80%
B) 4 rounds for time:
– 400m run or 1000m bike
– 20 wallballs (20/14)
Friday 1/23
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 1/14
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag or push
– 10-20 band or cable tricep push-downs
– 10 ring bicep curls
– 5/s KB TGUP sit-ups
OR
Conditioning Option
For time:
– 1000m row or 2000m bike
– 50 air squats
– 750m row or 1500m bike
– 40 RKB swings (53/35)
– 500m row or 1000m bike
– 30 push-ups
– 250m row or 500m bike
– 20 burpees
Saturday 1/24
Fitness & Performance
TBA
Sunday 1/25
10-12pm Open Gym