Monday 9/16
Fitness
A) EMOM x 4 sets each
1: 8-12 BB hip extensions @ 20X1 tempo
2: 16 alternating DB bench press
3: 20 sec/side side plank
B) 3 rounds for time
– 10 single arm DB push press – R (55/35 lbs)
– 10 single arm DB push press – L
– 15 foot anchored sit-ups
– 20 alternating goblet hold reverse lunges
– 50 double 5 single unders
Performance
A) E90S x 8 sets:
– 2 (TnG power clean + jerk)
B) 3 rounds for time
– 10 single arm DB push press – R (55/35 lbs)
– 10 single arm DB push press – L
– 15 toes to bar
– 20 alternating goblet hold reverse lunges
– 50 double unders
Tuesday 9/17
Fitness
A) E4M x 3 sets – deadlift
– 10 deadlifts @ moderate weight
– 12-15 inverted BB rows
– 20 hollow rocks
B) E5MOM x 3-4 sets:
– 400m run
– 15 RKB swings
– 10 NPU burpee box step overs
Performance
A) E4M x 3 sets – deadlift
Set 1: 10 @ 70-74%
Sets 2&3: 10 @ 66%
B) E6MOM x 3 sets @ 80-90%:
– 400m run
– 20 RKB swings (53/35)
– 10 burpee box jump overs
RX+ use 70/44.
Wednesday 9/18
Fitness
A) E2MOM x 8 sets:
– 5 strict press + 5 push press
– 10 single leg hip extensions (switch legs each set, add weight if needed)
B) E4MOM x 4-6 sets
– 250/200m or 200/150m row
– 12 alternating DB snatch
– 9 push-ups
– 6 strict pull-ups
Performance
A) E2MOM x 8 sets:
Sets 1-4: 3 split jerks 60-75%
Sets 5-8: 2 split jerks 75-85%
*Pause 2-3 counts in receiving position on first rep of sets 1-4.
B) E4MOM x 4-6sets
– 250/200m row
– 12 alternating DB snatch
– 9 HR push-ups
– 6 chest to bar pull-ups
RX+ perform 2-4 ring or bar MUs in place of pull-ups.
Thursday 9/19
Fitness
A) E4M x 3 sets:
– 12-15 lateral lunges – R
– 6/side Turkish get-up sit-ups – R
– 12-15 lateral lunges – L
– 6/side Turkish get-up sit-ups – L
*Add weight to lateral lunges through DB/KB goblet hold
B) For time:
– 800m or 600m run
– 40 thrusters (DB or BB)
– 800m or 600m run
Performance
A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 68%
Sets 2&3: 10 back squats @ 64%
B) For time:
– 800m run
– 40 thrusters (95/65)
– 800m run
RX+ use 115/75.
Friday 9/20
Fitness
A) E4M x 4 sets
– 10 bench press
– 8-12 banded chest to bar pull-ups
Performance
A) E4M x 4 sets – bench press
Set 1: 10 @ 68-72%
Sets 2-4: 10 @ 62.5%
*After every set perform 8-12 banded chest to bar pull-ups
Fitness & Performance
B) 3 sets for quality:
– 1 lap heavy sandbag carry (add 5 squats on each end, 15 total)
– 12-15 bent over BB rows
– 20-30 banded hamstring curls
C) 3 sets for quality:
– 21 gun salute (DB/BB)
– 12-15 DB tricep kickbacks
Saturday 9/21
Fitness
TBA
Performance
TBA
Sunday 9/22
8am Endurance
10-12pm Open Gym