Monday 1/15
Fitness
A) E3M x 4 sets:
10-8-8-8 deadlifts
– 8-12 DB floor press
– 8-12 tall kneeling banded lat pull-down
B) E5M x 3-5 sets:
– 400m row
– 15 RKB swings
– 9 dips
– 12 air squats
Performance
A) E3M x 4 sets:
Set 1: 10 deadlifts (building)
Sets 2-4: 8 deadlifts @ 2-3 RIR
B) E5M x 3-5 sets:
– 500/400m row
– 20 RKB swings (53/35)
– 10 ring dips
– 15 air squats
Tuesday 1/16
Fitness
E4M x 8-12 total sets (4-6 each)
Station 1:
– 16/12 cal row
– 5 up/down DB devil press
– 10 box step-ups
Station 2:
– 16/12 cal row
– 5-10 strict pull-ups
– 10 lemon squeezes
Performance
E4M x 8-12 total sets (4-6 each)
Station 1:
– 20/16 cal row
– 5 DB devil press (35/25s)
– 10 DB box step-ups
Station 2:
– 20/16 cal row
– 10 pull-ups
– 10 lemon squeezes
Wednesday 1/17
Fitness
A) E2M x 6 sets (3 each)
Odd sets:
– 8-12 DB Z press
– 8 weighted step-ups (R)
Even sets:
– 8-12/side half kneeling band row + reach
– 8 weighted step-ups (L)
B) 3 rounds for time:
– 400m run
– 16-12-8
- SA DB hang power cleans (50/35)
- toes to bar
*HPC reps should be split between arms
Performance
A) E2.5M x 6 sets
Sets 1-2: 4 hang power cleans
Sets 3-4: 3 hang power cleans
Sets 5-6: 2 hang power cleans
*Build to a heavy double
B) 3 rounds for time:
– 400m run
– 20-16-12
- SA DB hang power cleans (50/35)
- toes to bar
*HPC reps should be split between arms
Thursday 1/18
Fitness
A) E2M x 8 sets:
– 4-6 DB or BB bench press
After Odd – 5 DB batwing rows w/ 4 sec pause
After Even – 5/side SL hip thrusts w/ pause
B) 5 rounds for time:
– 200m row
– 5 double DB hang power snatches
– 10 reverse lunges (weighted or unweighted)
– 25 single unders
R60S
Performance
A) E2M x 8 sets:
– 3 bench press @ 1-1.5 RIR
After Odd – 5 DB batwing rows w/ 4 sec pause
After Even – 8/side shoulder external rotations
B) 5 rounds for time:
– 250/200m row
– 5 hang power snatches (115/75, 95/65, 75/55)
– 10 front rack reverse lunges
– 25 double unders
R60S
Friday 1/19
Fitness & Performance
A) E4M x 4 sets
– 8-12 BB strict press
– 8-12/side bent over DB row
– 20 sec/side Copenhagen plank
*Same or heavier than last week
B) Strength Option
3-4 sets for quality:
– 16-24 alt. DB incline curls
– 8-12/side wall assist DB RDLs
– 8/side KB suitcase high steps
– 12-16 band/cable tricep push-downs
OR
Conditioning Option
6-8 sets:
– 90 sec on / 90 sec rest @ 80-90% (run/row/bike/ski)
Saturday 1/20
Fitness
TBA
Performance
TBA
Sunday 1/21
10-12pm Open Gym