Monday 10/9
Fitness
A) E2M x 8 Sets
Odd sets:
– 16-24 alt. DB bench press
Even sets
– 12-16 alt. KB goblet cossack squats
– 4/side single arm ring rows w/ 4 sec eccentric
B) E90S x 10-15 sets:
– 20 single unders
– 4 double DB hang power snatch
– 4 DB front squats
– 4 hanging knee raises
Performance
A) E2M x 8 sets
Sets 1-4: 1 slow pull snatch (slow pull from floor to hang)
Sets 5-8: 1 snatch
B) E90S x 10-15 sets:
– 20 double unders
– 4 hang power snatch (95/65, 75/55, 65/45)
– 4 overhead squats
– 4 toes to bar
*scale with front squats
Tuesday 10/10
Fitness
A) E3.5M x 5 sets:
– 6 BB or dKB front squats
– 8-12/side bent over DB row
– 4/side TGUP sit-ups
*If using KBs for FS, add 3211 tempo
*Last day for these movements
B) E3M x 4-8 sets:
– 12/9 cal row
– 5 DB hang squat clean to thruster
– 4 strict pull-ups
– 3 up/downs
Performance
A) E3.5M x 5 sets:
Set 1: 6 front squats squats (building set)
Set 2-5: 6 front squats @ 2 RIR
*heavier than 10/2
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 DB hang squat clean to thruster (35/25s)
– 5 pull-ups
– 5 burpees over the rower
RX+ complete with 5 CTB pull-ups or 3 bMUs
Wednesday 10/11
Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB Romanian deadlifts @ 3011 tempo
– 8-12 dips (BW or weighted)
– 8-12/side half kneeling banded high row
Fitness
B) E5M x 3-5 sets:
– 400m run
– 15 RKB swings (heavy)
– 12 push-ups
– 9 lemon squeezes
*Keep runs the same pace throughout
Performance
B) E5M x 3-5 sets:
– 400m run
– 15 RKB swings (heavy)
– 12 push-ups
– 9 lemon squeezes
*Keep runs the same pace throughout
Thursday 10/12
Fitness & Performance
30 min AMRAP:
– 200m run
– 12 box step-ups (knee height)
– 12 SA DB hang power cleans (6/6 @ 50/35)
– 250/200m row
– 10 ring rows
– 10 SA DB push presses (5/5)
– 50 double unders
– 8 DB goblet squats
– 8 up/downs
*Goal is to maintain a pace and stay consistent for the entire time
Friday 10/13
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side box step-downs (knee height, no push off)
Even sets:
– 8-12/side half kneeling DB press w/ band row
– 12-16 leg lift-overs
*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding weight.
*Last day for these movments
Performance
A) E2M x 8 sets
– 1 clean + 1 split jerk
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 L-seated DB presses
– 4-8 hanging straight leg raises
– 8-12 bent over BB rows
– 1 lap lateral sled drag
OR
Conditioning Option
10 to 1 reps of:
– RKB swings (53/35)
– wallballs (20/14)
– sit-ups
After sets 9-7-5-3 complete a 250/200m row
Saturday 10/14
Fitness
TBA
Performance
TBA
Sunday 10/15
Open Gym 10-12pm