Monday 11/13
A) E2M x 6 sets
– 5-4-3-3-2-2 push press
After even sets:
– 10 banded face pulls
After odd sets:
– 5/side single leg hip extension w/ 3 sec pause (off bench)
B) E2M x 8-12 sets:
Odd: 12/9 cal row + 9 DB push press
Even: 12/9 cal row + 6 up/downs + 3 strict pull-ups
Performance
A) E2M x 6 sets
– 5-4-3-3-2-2 push press
*Build to a tough set of 2
B) E2M x 8-12 sets:
Odd: 15/12 cal row + 9 shoulder to overhead
Even: 15/12 cal row + 6 burpee pull-ups
RX+ perform 3 double burpee bar MUs (2 burpee + 1 bMU)
Tuesday 11/14
Fitness
A) E2M x 10 sets:
– 3 BB or 6 tempo dKB front squats
After odd sets:
– 10 DB curl to press
After even sets:
– 5/side half kneeling pallof presses
*If using KBs for FS, add 3211 tempo
B) E90S x 10-15 sets:
– 6 wallballs
– 6 DB hang power clean + jerk (3/s)
– 4 hanging knee raises
– 2 up/down + box step-up (1/side)
Performance
A) E2M x 10 sets:
Set 1: 2 front squats squats (building set)
Set 2-10: 2 front squats @ 1 RIR
*heavier than 10/27
B) E90S x 10-15 sets:
– 8 wallballs (20/14)
– 6 DB hang power clean + jerk (3/s @ 50/35)
– 4 toes to bar
– 2 burpee + box jump overs (24/20”)
Wednesday 11/15
Fitness &
E10M x 4-5 sets:
– 400m run
– 6 up/down DB devil press
– 16 DB or prisoner walking lunges
– 500/400m row
– 18 RKB swings
– 24 single unders
*Switch the order around ever set
Performance
E10M x 4-5 sets:
– 400m run
– 8 DB devil press (35/25s)
– 16 DB walking/reverse lunges
– 500/400m row
– 24 RKB swings (53/35)
– 32 double unders
*Switch the order around ever set
Thursday 11/16
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB wall assisted Romanian deadlift
– 8-16 DB incline press w/ pause
– 4-8 strict or 2-4 negative pull-ups
Fitness
B) 5 rounds for time:
– 200m row
– 12 alt. DB hang power snatches
– 9 strict pull-ups
– 6 dips
R60S
Performance
B) 5 rounds for time:
– 250/200m row
– 12 alt. DB hang power snatches (50/35)
– 10 pull-ups
– 8 ring dips
R60S
Friday 11/17
Fitness
A) E2.5M x 6 sets:
Odd sets:
– 12-16 DB floor press
– 8-12 lateral delt raises (5 or 10 lb plates w/ pause)
Even sets:
– 8-12 BB upright rows
– 12-16 alternating goblet hold cossack squats
*Last day for these movements
Performance
A) E2.5M x 6 sets:
– 3-2-2-1-1-1 power cleans
*Triple and double should not be performed TnG.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 8-12 DB seated Arnold presses
– 16 KB/DB walking death march
– 8-12/side bent over rows
OR
Conditioning Option
For time:
– 200-400-600-400-200m run
– 10-20-30-20-10 RKB swings
– 10-20-30-20-10 abmat sit-ups
*Sub 250/200-500/400-750/600m row
Saturday 11/18
Fitness
TBA
Performance
TBA
Sunday 11/19
Open Gym 10-12pm