Monday 9/16
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 8-12/side seated SA DB overhead press
– 8-12 DB lat pull-overs
Fitness
B) E3M x 4-8 sets:
– 200m row
– 10 double KB deadlifts
– 8 hanging knee raises
– 10 push-ups
Performance
B) E3M x 4-8 sets:
– 250/200m row
– 12 double KB deadlifts (53/35s)
– 8 toes to bar
– 12/8 push-ups
RX+ complete with 3 bMUs + 15/12 push-ups or 6-9 HSPUs
Tuesday 9/17
Fitness
A) E2M x 6 sets
– 3 BB or double KB front squats @ 3111 tempo
After odd: 8-12/side SA split stance banded presses
After even: 8-12 tough ring rows w/ pause
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 3 DB push press
– 3 up/downs
*Spice it up with 4 reps of each if able.
Performance
A) E2M x 6 sets:
– 3 fronts squats @ 3111 tempo
*Build to a tough set but stay on tempo!
*Heavier than last week’s 5s
B) EMOM x 10-20 sets:
– 3 hang squat cleans (115/75, 95/65, 75/55)
– 3 shoulder to overhead
– 3 burpees over the barbell
RX+ complete with 135/95 or 4 reps of each.
Wednesday 9/18
Fitness
E3M x 3-4 total rounds:
Station 1
2 min AMRAP
– 5 RKB swings
– 4 KB goblet squats
– 3 dips
R1M
Station 2
– 400m row
Station 3
2 min AMRAP
– 3 strict pull-ups or ring rows
– 4 box step-ups
– 5 lemon squeezes or abmat sit-ups
R1M
Station 4
– 400m run
*4 stations = 1 round
Performance
E3M x 3-4 total rounds:
Station 1
2 min AMRAP
– 5 RKB swings (53/35)
– 4 KB goblet squats
– 3 ring dips
R1M
Station 2
– 500/400m row
Station 3
2 min AMRAP
– 3 pull-ups
– 4 box jumps + step downs (24/20”)
– 5 lemon squeezes
R1M
Station 4
– 400m run
*4 stations = 1 round
Thursday 9/19
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict press
– 8-12/side SA DB bent over row
Even sets:
– 8-12 heel elevated goblet squats w/ pause
– 8/side wide stance banded pallof press
B) E5M x 3-5 sets:
– 400m run or 800m bike
– 12 alt. SA DB hang power cleans
– 6-9 dips
– 36 esingle unders
Performance
A) E2M x 8 sets
Set 1-2: 2 pause split jerks
Sets 3-4: 1 pause split jerk + 1 split jerk
Sets 5-8: 2 split jerks
*Pauses happen on dip AND catch
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 12 alt. SA DB hang power cleans (50/35)
– 9 ring dips
– 36 double unders
Friday 9/20
Fitness & Performance
A) E4M x 4 sets:
– 8-12 1 & ¼ DB bench press (w/ pause on ¼)
– 8-12/side SA half kneeling banded high row
– 8-12 BB good mornings
B) Strength Option
3-4 sets for quality:
– 8-12 seated OH DB/BB/EZ bar tricep extensions
– 1 lap reverse sled drag
– 16 alt KB gorilla rows
– 20-30 sec/side side plank
OR
Conditioning Option
E2M x 8-12 sets
Station 1: 250/200m row + 15 RKB swings (53/35)
Station 2: 250/200m row + 10 air squats
*Sub 500/400m bike
Saturday 9/21
Fitness
TBA
Performance
TBA
Sunday 9/22
10-12pm Open Gym