Monday 11/9
Fitness
A) E2MOM x 8 sets
Odd sets –
– 10-15 DB floor press w/ pause
– 10/s half kneeling banded lat pull-down
Even sets –
– 10 KB deadlifts
– 20 sec/s side plank
B) E2M x 8-12 sets
Odd: 12/9 cal row + 12 SA DB power snatch
Even: 12/9 cal row + 3 burpees + 6 pull-ups or 9 ring rows
Performance
A) E2MOM x 8 sets:
Sets 1-4: hang snatch + snatch
Sets 5-8: snatch
*Receive in squat if able
B) E2M x 8-12 sets
Odd: 15/12 cal row + 12 SA DB power snatch (50/35)
Even: 15/12 cal row + 6 burpee pull-ups
Tuesday 11/10
Fitness
A) E2.5MOM x 6 sets
– 5-5-5-3-3-3 push press
After odd sets: 10 heel elevated KB goblet squats with a pause
After even sets: 10/s DB bent over row
B) 5 rounds for time:
– 10 DB push press
– 16 reverse lunges
– 10 hanging knee raises
– 24 single unders
– 200m run
R60S
Performance
A) E2.5MOM x 6 sets
– 5-5-5-3-3-3 push press
B) 5 rounds for time:
– 10 shoulder to overhead (115/75, 95/65 75/55)
– 20 reverse lunges
– 10 toes to bar
– 30 double unders
– 200m run
R60S
Wednesday 11/11
Fitness & Performance
A) E4MOM x 4 sets:
– 8 BB Romanian deadlifts
– 8-12 dips (weighted, BW, banded, bench)
– 10/s DB bent over row
Fitness
B) E60S x 12-20 sets:
– 6 RKB swings
– 4 goblet or air squats
– 4-6 push-ups
– 4 lemon squeezes
Performance
B) E60S x 12-20 sets:
– 7 RKB swings (53/35)
– 5 goblet squats
– 7/5 push-ups
– 5 lemon squeezes
*Scale back reps to 6-4s or 5-3s if needed
Thursday 11/12
Fitness
2-3 sets each:
Station 1
6 min running clock
– 400m row
– AMRAP in remaining time:
- 5 box step ups
- 5 DB/KB hang power cleans + push press
- 20 single unders
R3M
+
Station 2
6 min running clock
– 400m run or 1000m bike
– AMRAP in remaining time:
- 5 DB/KB front squats
- 3 strict pull-ups
- 5 burpees
R3M
Performance
2-3 sets each:
Station 1
6 min running clock
– 500m row
– AMRAP in remaining time:
- 5 box jump overs (24/20”)
- 5 DB/KB hang power cleans + push press (35/20s)
- 20 double unders
R3M
+
Station 2
6 min running clock
– 400m run or 1000m bike
– AMRAP in remaining time:
- 5 DB/KB front squats (35/30s)
- 5 kipping or 3 strict pull-ups
- 5 burpees to target
R3M
Friday 11/13
Fitness & Performance
A) E4M x 4 sets:
– 16-24 alt. top down DB bench press
– 10 tall kneeling banded lat pull-downs
– 16 alt. KB walking or reverse lunges
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 10-15 OH banded tricep extension
– 20 alt DB curls
– 1 lap KB suitcase carry
OR
Conditioning Option
E5M x 3-5 sets:
– 400m run, 500m row/ski, or 1000m bike
– 15 or 20 RKB swings (53/35)
– 10 or 15 plate weighted OH press sit-ups