Monday 2/10
Fitness
A) EMOM x 5 sets each
1: 8 strict BB presses
2: 12 sumo stance KB deadlifts
3: 16 alternating Russian twists
B) E4M x 4-5 rounds:
– 12/9 cal row
– 12 alternating DB snatch
– 36 single unders
– 12 walking lunges (weighted if able)
Performance
A) EMOM x 5 sets:
– 1 snatch @ 55-75%
+
E2MOM x 5 sets:
– 1 snatch @ 80, 85, 87.5, 90, 90+%
B) E4M x 4-5 rounds:
– 16/12 cal row
– 8 power snatches (96/65)
– 36 double unders
– 8 overhead squats
Tuesday 2/11
Fitness
A) E4M x 3 sets:
– 10-15 heel elevated goblet squats (tough)
– 10-15 supinated pull-ups
– 10-15 seated Arnold presses
B) E3M x 4-6 sets:
– 200m run
– 7 double DB hang squat cleans
– 7 hanging knee raises
*Sub 10 abmat sit-ups if needed.
Performance
A) E4M x 3 sets:
– 2 RIR front squats @ 60% (1 sec pause at top)
– 2 RIR strict supinated pull-ups
– 10-15 seated Arnold presses
B) E3M x 4-6 sets:
– 200m run
– 5 hang squat cleans (115/75)
– 7 toes to bar
*RX+ use 135/95.
Wednesday 2/12
Fitness
A) E4M x 3 sets:
– 10-15 hip elevated DB floor press
– 10-15 DB lat pull-overs
– 10-15 banded face pulls
B) EMOM x 20-25 minutes
– 5 double KB deadlifts
– 4 strict pull-ups
– 3 push-ups
Performance
A) E4M x 3 sets:
– 2 RIR bench press @ 60%
– 10-15 DB lat pull-overs
– 10-15 banded face pulls
B) EMOM x 20-25 minutes
– 1 deadlift @ 65%
– 3 strict pull-ups
– 5 push-ups
RX+ substitute push-ups with 3 strict HSPUs.
Thursday 2/13
Fitness
A) EMOM x 5 sets
1: 8-12 DB incline press
2: 8-12 double KB upright rows
3: 8-12 BB or sandbag good mornings (light to moderate weight)
B) 5 rounds for total reps:
– 40 seconds max calorie row
– R20S
– 40 seconds max wallballs
– R20S
– 40 seconds max burpees over the bar
– R80S
Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 60-80%
+
E2MOM x 5 sets:
– 1 clean & jerk @ 85, 87.5, 90, 92.5, 95%
B) 5 rounds for total reps:
– 40 seconds max calorie row
– R20S
– 40 seconds max wallballs (20/14)
– R20S
– 40 seconds max burpees over the bar
– R80S
*RX+ try and stay UB on wallballs.
Friday 2/14
Fitness & Performance
A) E4M x 4 sets
– 20 front rack reverse lunges
– 10-15 strict dips
– 10/side bent over row
B) 3 sets for quality:
– 2 laps heavy sandbag hug walk
– 10-15 earthquake bench press
– 16 alternating DB death march steps
– 10-15 L-seated band rows
Saturday 2/15
Fitness
TBA
Performance
TBA
Sunday 2/16
8AM Endurance
10-12pm Open Gym