Monday 9/21
Fitness
A) E3M x 6 sets:
– 5 deadlifts
– 10/s half kneeling SA DB press
– 8-12 ring rows
B) E5M x 3-5 sets:
– 400m run or 800m bike
– 15 RKB swings
– 20 SA DB push press (10/side partitioned 5/5/5/5 or 10/10)
– 10 lemon squeezes
Performance
A) E3M x 5 sets:
– 5 deadlifts @ 75-80% or 2-3 RIR
B) E5M x 3-5 sets:
– 400m run or 1000m bike
– 20 RKB swings (53/35)
– 20 SA KB push press (10/side partitioned 5/5/5/5 or 10/10)
– 10 lemon squeezes
RX+ sub 10 HSPUs for SA KB push press
Tuesday 9/22
Fitness & Performance
A) E4M x 4 sets:
– 8 bench press @ 65-70% or 3-4 RIR
– 10/s half kneeling banded lat pull-downs
– 8 ring face pulls
Fitness
B) E3M x 5-8 sets:
– 200m row
– 5-10 strict or
– 10-15 air squats
– 5-10 dips
Performance
B) E3M x 5-8 sets:
– 250/200m row
– 5-10 strict or 10 kipping pull-ups
– 15 air squats
– 5-10 ring dips
Wednesday 9/23
Fitness
2 min of work / 1 min of rest x 3 sets:
Station 1
– 16/12 cal row
– AMRAP wallballs in remaining time
R60S
+
Station 2
– 200m run
– AMRAP burpee box step-ups
R60S
+
Station 3
– 20/16 cal row
– AMRAP single unders (sub lateral hops)
R60S
+
Station 4
– 200m run
– AMRAP DB up/down devil clean + R/L lunges + push press complex
R60S
+
Station 5
Rest 3 min
Performance
2 min of work / 1 min of rest x 3 sets:
Station 1
– 20/16 cal row
– AMRAP wallballs (20/14) in remaining time
R60S
+
Station 2
– 200m run
– AMRAP burpee box jump overs (24/20”)
R60S
+
Station 3
– 20/16 cal row
– AMRAP double unders
R60S
+
Station 4
– 200m run
– AMRAP DB devil clean + R/L lunges + push press complex
R60S
+
Station 5
Rest 3 min
*Goal is to reach same number of reps every set
Thursday 9/24
Fitness
A) E3M x 5 sets:
– 6 front squats
– 10/s seated Filly press (heavier KB than DB)
– 12 ring rows
*Sub BB front squats with 8-10 double KB front squats
B) E60S x 12-20 sets:
– 3 double DB hang squat cleans
– 3, 4 or 5 hanging knee raises
– 2 or 3 burpees
Performance
A) E3M x 5 sets:
– 6 front squats @ 70-75% or 3 RIR
B) E60S x 12-20 sets:
– 3 hang squat cleans
– 3, 4 or 5 toes to bar
– 3 burpees over the barbell
Friday 9/26
Fitness
A) E2M x 8 sets
Odd:
– 20 alternating top down DB incline presses
– 8 chest supported Cuban presses
Even:
– 8/s front foot elevated split squats
– 10 bent over BB rows
Performance
A) E2M x 8 sets
– power snatch
*Build to a heavy but sharp single
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length seated vertical sled pull
– 10-15 DB floor press w/ pause
– 10 pause goblet squats (heavy)
– 5/s banded pallof press @ 5050 tempo
OR
Conditioning Option
10 rounds for time:
– 10 cal row
– 10/7 push-ups
– 10 reverse lunges
Saturday 9/27
Fitness & Performance
TBA
Sunday 9/28
Gym Closed