Monday 9/9
Fitness
A) E4M x 3 sets – deadlift
– 10 deadlifts @ moderate weight (heavier than 8/30)
– 15-30 seconds L-sit or high knee hold
– 10 L seated band rows
B) E3MOM x 4-6 sets
Minute 1: 12/9 or 10/7 cal row
Minute 2: 10-15 wallballs
Minute 3: 20 double unders + 5-10 push ups
Performance
A) E4M x 3 sets – deadlift
Set 1: 10 @ 68-72%
Sets 2&3: 10 @ 64%
B) E3MOM x 4-6 sets:
Minute 1: 12/9 cal row
Minute 2: 15 wallballs (20/14)
Minute 3: 20 double unders + 5-10 ring dips
RX+ row 15/12
Tuesday 9/10
Fitness
A) E2MOM x 8 sets:
– 5 strict presses
– 8 DB bent over rows (switch arms each set, 4 each)
B) 12 min AMRAP:
– 200m row
– 8 DB push press
– 8 hanging knee raises / lemon squeezes
C) 3 sets:
– 16 alternating elevated psoas marches
– 8 alternating bird dog with pause
Performance
A) E2MOM x 8 sets:
– 3 split jerks building from 60-80%
*Pause 2-3 counts in receiving position on first rep of each set.
B) 12 min AMRAP:
– 200m row
– 8 shoulder to overhead
– 8 toes to bar
C) 3 sets:
– 16 alternating elevated psoas marches
– 8 alternating bird dog with pause
Wednesday 9/11
Fitness
A) E4M x 3 sets:
– 12-15/side rear foot elevated split squat
– 6/side Turkish get-up sit-ups
B) 4 total sets, against a 3 minute running clock:
– 400m run
– 8 strict pull-ups
– max effort DB box step ups
R2M
Performance
A) E4M x 3 sets – back squats
Set 1: 12 back squats @ 66-70%
Sets 2&3: 12 back squats @ 62%
B) 4 total sets, against a 3 minute running clock:
– 400m run
– 10 pull-ups
– max effort power cleans in remaining time (115/105)
R2M
Thursday 9/12
Fitness
A) E4M x 4 sets
– bench press
– 8-12 DB lat pull-overs
– 30 sec flutter kicks
B) For time:
– 18 burpees
– 18 alternating single arm snatches
– 14 burpees
– 14 alternating single arm snatches
– 10 burpees
– 10 alternating single arm snatches
C) 3 sets:
– 12-15 BB weighted hip extensions
– 12-15 DB curls
Performance
A) E4M x 4 sets – bench press
Set 1:
Sets 2-4:
*After every set perform 8-12 DB lat pull-overs
B) For time:
– 18 burpees
– 18 alternating single arm snatches (50/35ish)
– 14 burpees
– 14 alternating single arm snatches
– 10 burpees
– 10 alternating single arm snatches
C) 3 sets:
– 12-15 BB weighted hip extensions
– 12-15 DB curls
Friday 9/13
Fitness
5 min AMRAP:
– 6 DB SA hang power clean + jerk (5/side)
– 6 hanging knee raise
R2.5M
5 min AMRAP:
– row 800/600m
– AMRAP burpees
R2.5M
5 min AMRAP:
– 30 single unders (sub 30 lateral line hops or 20 jumping jacks)
– 6 sandbag/goblet squats
R2.5M
5 min AMRAP:
– row 1000/800m
– AMRAP wallballs in remaining time
R2.5M
5 min AMRAP
– 6 box step-ups
– 6 KB swings
Performance
5 min AMRAP:
– 6 DB SA hang power clean + jerk (3/side @ 50/35ish)
– 6 toes to bar
R2.5M
5 min AMRAP:
– row 1000/800m
– AMRAP burpees over erg in remaining time
R2.5M
5 min AMRAP:
– 30 double unders
– 6 sandbag front squats
R2.5M
5 min AMRAP:
– row 1000/800m
– AMRAP wallballs in remaining time (20/14)
R2.5M
5 min AMRAP
– 6 box jump overs (24/20”) – step down
– 6 KB swings (53/35)
Saturday 9/14
Fitness
TBA
Performance
TBA
Sunday 9/15
8am Endurance
10-12pm Open Gym