Monday 2/9
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
B) E3M x 5-8 sets:
– 200m row or 400m bike
– 5 DB hang squat cleans
– 10/7 push-ups (elevate if needed)
– 5 hanging knee raises
Performance
A) E2MOM x 8 sets
Sets 1-4: 2 hang cleans
Sets 5-8: 1 hang clean
*Receive cleans in full squat if able.
B) E3M x 5-8 sets:
– 250/200m row or 500/400m bike
– 5 hang squat cleans (115/75, 95/65, 75/55)
– 10/7 push-ups
– 5 toes to bar
Tuesday 2/10
Fitness
E6M x 6-8 sets (3-4 sets each, alternating)
Station 1:
– 200m row
– 12 SA DB hang power cleans (6/s)
– 12 goblet or air squats
– 250/200m row
– 12 box dips
– 24 single unders
Station 2:
– 200m run
– 12 SA DB push press (6/s)
– 12 box step-ups
– 200m run
– 8 strict pull-ups
– 24 single unders
Performance
E6M x 6-8 sets (3-4 sets each, alternating)
Station 1:
– 250/200m row
– 16 SA DB hang power cleans (8/s @ 50/35)
– 12 goblet squats
– 250/200m row
– 12 ring dips
– 24 double unders
Station 2:
– 200m run
– 16 SA DB push press (8/s)
– 12 DB box step-ups
– 200m run
– 12 kipping or 8 strict pull-ups
– 24 double unders
Wednesday 2/11
Fitness
A) E3MOM x 6 sets:
– 4 front squats (sub 8 double KB front squat w/ pause)
– 16-20 alt. top down DB bench press
– 10 ring face pulls
B) E60S x 10-20 sets:
– 6 RKB swings
– 4 box step-ups
– 4 lemon squeezes
Performance
A) E3MOM x 6 sets:
– 4 front squats @ 2 RIR or 80-87.5%
B) E60S x 10-20 sets:
– 7 RKB swings (53/35)
– 3 box jump overs (24/20”)
– 5 lemon squeezes
RX+ complete with reps of 8-4-6
Thursday 2/12
Fitness
A) E2M x 6 sets:
– 5-5-5-3-3-3 push press
After odd sets…
– 5/s SA ring row + reach
After even sets…
– 5/s box step-downs (no push-off, knee height)
B) 4 rounds for time:
– 400m run
– 15-12-9-6 DB push press
Performance
A) E2M x 6 sets:
– 5-5-5-3-3-3 push press
B) 4 rounds for time:
– 400m run
– 15-12-9-6 shoulder to overhead (115/75, 95/65, 75/55)
RX+ use 135/95
Friday 2/13
Fitness & Performance
A) E4M x 4 sets:
– 8/s split squats (rear foot elevated or regular)
– 8-16 tough push-ups
– 8-12/s SA half kneeling banded lat pull-downs
*Push-ups can be elevated, hand release, deficit, weighted
B) Strength Option
3-4 sets for quality:
– 1 length hand over hand sled drag
– 10-15 DB tricep rollback extensions
– 10/s SL rack assist KB Romanian deadlifts
– 8/s wide stance pallof press@ 4040 tempo
OR
Conditioning Option
20 sets:
– 30 sec @ 80-90% on row/bike/ski
– 30 sec rest (easy spin on bike)
Saturday 2/14
Fitness & Performance
TBA
Sunday 2/15
Open Gym 10-12pm