Monday 1/26
Gym Closed
Tuesday 1/27
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 1/16
Fitness
B) E2M x 8-12 sets
Odd sets: 12/9 cal row + 5 DB hang squat cleans
Even sets: 12/9 cal row + 5 dips + 5 hanging knee raises
Performance
B) E2M x 8-12 sets
Odd sets: 15/12 cal row + 5 DB hang squat cleans (35/20s)
Even sets: 15/12 cal row + 5 ring dips + 5 toes to bar
Wednesday 1/28
Fitness & Performance
E5M x 6-10 sets (3-5 each)
Station 1:
– 250/200m row
– 12 SA DB hang power cleans (6/6 @ 50/35)
– 200m run or 500/400m bike
– 12 DB goblet hold reverse lunges (sub prisoner lunge)
Station 2:
– 200m run or 500/400m bike
– 12 kipping or 8 strict pull-ups or 4 bar muscle ups
– 250/200 row
– 36 double unders (sub 24 single unders)
Thursday 1/29
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) E90S x 10-15 sets:
– 20 single unders
– 6 RKB swings
– 5 DB push press
– 4 box step-ups
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 7 RKB swings (53/35)
– 5 DB push press (35/20s)
– 3 box jump overs (24/20”)
RX+ perform with 70/44 KB
Friday 1/30
Fitness
A) E2MOM x 8 sets
Odd sets:
– 8-12/s half kneeling BB landmine presses
– 8-12 L-seated leg lift overs
Even sets:
– 10 tough ring rows
– 12 alternating goblet hold curtsey lunges
Performance
A) E2MOM x 8 sets
Sets 1-4: 1 high hang clean + 1 hang clean
Sets 5-8: 2 hang cleans
*Receive cleans in full squat if able.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10 heel elevated goblet squats w/ pause
– 10-15 DB floor press w/ pause
– 5-10 strict pull-ups (banded, barbell, weighted)
– 10 DB lateral delt raises
OR
Conditioning Option
20 min AMRAP:
– 250/200m row or ski, 500/400m bike or 200m run
– 8 pull-ups or ring rows
– 12/8 push-ups
– 16 air squats
Saturday 1/31
Fitness
TBA
Performance
TBA
Sunday 2/1
Open gym 10-12pm