Monday 1/17
Fitness & Performance
A) E2M x 8 sets:
– 2-3 bench press @ 80-85%
After odd sets:
– 6-10 tall kneeling banded lat pull-downs (black/green)
After even sets:
– 6-10 band pull aparts (red/orange)
Fitness
B) 12 min AMRAP
– 12/9 cal row
– 9 RKB swings
– 6 push-ups
– 3 box step overs
Performance
B) 12 min AMRAP
– 15/12 cal row
– 12 RKB swings (70/44, 53/35)
– 9/7 push-ups
– 6 box jump overs (24/20”)
Tuesday 1/18
Fitness
30 min AMRAP
– 400m row
– 10 wallballs
– 8 dDB hang power cleans
– 6 up/downs
– 400m run
– 10 alt DB snatch
– 18 single unders
– 6 hanging knee raises
Performance
30 min AMRAP
– 500/400m row
– 12 wallballs (20/14)
– 9 hang power cleans (95/65, 75/55)
– 6 up/downs
– 400m run
– 12 alt DB snatch (50/35)
– 18 double unders
– 6 toes to bar
Wednesday 1/19
Fitness
A) E2M x 8 sets
Odd:
– 6-8/side SL dKB Romanian deadlifts
– 8-12/side half kneeling banded lat rows
Even:
– 12-16 DB floor press w/ pause
– 16-20 seated up and overs
B) EMOM x 10-20 sets:
– 3 hang DB (squat) cleans
– 3 strict pull-ups
– 3 up/downs
Performance
A) E2M x 8 sets:
– 1 power clean + 1 front squat + 1 hang clean
*Receive hang clean in a squat if able.
B) EMOM x 10-20 sets:
– 3 TnG (squat) cleans (135/95, 115/75, 95/65, 75/55)
– 3 pull-ups
– 3 burpees over the bar
RX+ perform CTB pull-ups.
Thursday 1/20
Fitness
A) E2.5M x 6 sets:
– 5 push press
After odd sets: 12-16 DB walking lunges
After even sets: 8-12 bent over reverse flys
B) 4 rounds for time:
– 400 m row
– 12 DB push press
– 12 DB reverse lunges
Performance
A) E2.5M x 6 sets:
– 5 push press
B) 4 rounds for time:
– 500/400 m row
– 20-15-10-5 shoulder to overhead (115/75, 95/65, 75/55)
Fitness & Performance
C) 3 sets:
– 10 reverse snow angels
– 20 up and overs
– 20 sec/side side plank
Friday 1/21
Fitness
A) E3M x 6 sets:
– 7-5-3-7-5-3 deadlifts
*The second wave should be heavier than the first.
*All waves should be heavier than last week.
After odd sets: 8-12/side bent over DB rows
After even sets: 8-12 DB lateral raises
Performance
A) E3M x 6 sets:
– 7-5-3-7-5-3 deadlifts
*The second wave should be heavier than the first.
*Both waves should be heavier than last week.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side split squat (floor or RFE)
– 8-12/side half kneeling landmine press
– 12-16 L-seated band rows
– 8-12 bent over reverse flys
OR
Conditioning Option
For time:
– 800-600-400-200m run or 1000/800-750/600-500/400-250/200m row
– 32-24-16-8
- RKB swings (53/35)
- Walking lunges
Saturday 1/22
Fitness
TBA
Performance
TBA
Sunday 1/23
10-12pm Open Gym