Monday 9/19
Fitness
A) E2MOM x 8 sets (4 each)
Odd sets:
– 6-10 BB/DBs strict overhead press*
– 8/side front foot elevated split squat (L)
Even sets:
– 12-16 KB gorilla rows
– 8/side front foot elevated split squat (R)
*Heavier than last time
B) For time:
– 1000m row
– 50 medball squats (20/14) in unbroken sets of 10
– 30 strict pull-ups in unbroken sets of 5
Performance
A) E2MOM x 8 sets
Sets 1-4: (2 cleans) + 1 pause split jerk
Sets 5-8: 1 clean + 1 split jerk
*Pause happens on dip and catch of split jerk
B) (Re)Tester
“Jackie”
For time:
– 1000m row
– 50 thrusters (45/35 – empty BB)
– 30 pull-ups
*Compare to 8/1
Tuesday 9/20
Fitness
2 rounds of (10 total sets):
3 min
– 200m run, in remaining time…
- 3 DB up/down devil press
- 3 box step overs
R90S
3 min
– 250/200m row, in remaining time…
- 3 hanging knee raises
- 3 up/downs
R90S
3 min
– 200m run, in remaining time…
- 3 DB push press
- 6 prisoner reverse lunges
R90S
3 min
– 250/200m row, in remaining time…
- 3 double DB power cleans
- 12 lateral line hops
R90S
3 min
– 200m run, in remaining time…
- 6 ring rows
- 6 abmat sit-ups
R90S
*switch runs and rows the second time through
Performance
2 rounds of (10 total sets):
3 min
– 200m run, in remaining time…
- 3 DB devil press (35/25s)
- 3 box jump overs
R90S
3 min
– 250/200m row, in remaining time…
- 3 toes to bar
- 3 up/downs
R90S
3 min
– 200m run, in remaining time…
- 3 DB push press
- 6 prisoner reverse lunges
R90S
3 min
– 250/200m row, in remaining time…
- 3 DB power cleans
- 12 lateral line hops
R90S
3 min
– 200m run, in remaining time…
- 6 ring rows
- 6 abmat sit-ups
R90S
*switch runs and rows the second time through
Wednesday 9/21
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd:
– 8-12 DB incline presses
– 8-12 tall kneeling band pull-downs
Even:
– 6-8/side box step-downs w/ toe drag (goblet or unweighted)
*control your descent, try to not push off the floor
B) EMOM x 10-20 sets:
– 4 alt. DB hang power snatch
– 3 goblet squats
– 2 burpees
Performance
A) E2M x 8 sets:
– 3 hang power snatch
*Build to a heavy set of 3
B) EMOM x 10-20 sets:
– 1 hang power snatch
– 2 overhead squats (sub 3 back squats)
– 3 bar facing burpees
Thursday 9/22
Fitness & Performance
A) E4M x 4 sets
– 8 BB or DB Romanian deadlifts @ 60-65%*
– 8-12 dips
– 8-12/side bent over rows
*Heavier than 9/13
Fitness
B) 18-15-12-9-6 reps for time:
– cal row
– RKB swing
– push-ups (elevate if needed)
Performance
B) 21-18-15-12-9 reps for time:
– cal row
– RKB swing (53/35)
– push-ups
Friday 9/23
Fitness
A) E3.5M x 5 sets:
– 6-8 front squats (BB or double KB)
– 8-12 L-seated DB press
– 8-12/side half kneeling single arm band row
*Heavier than last week
Performance
A) E3.5M x 5 sets:
– 4-6 front squats @ 65-70%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 12-16 DB squeeze bench press
– 4/side half kneeling banded twists w/ 4 sec eccentric
– 8-12 bent over rows
– 1 lap forward heavy sled drag
OR
Conditioning Option
6 rounds for time:
– 250/200m row
– 12 wallballs (20/14)
– 9 lemon squeezes / abmat sit-ups
R60S
Scale to 200-9-6
Saturday 9/24
Fitness
TBA
Performance
TBA
Sunday 9/25
Gym Closed