Monday 9/23
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side DB SL kickstand Romanian deadlifts
*Control on the way down, full extension at top
Even sets:
– 8-12/side SA half kneeling landmine presses
– 8-12 L-seated band rows
B) 12 min AMRAP:
– 20 single unders
– 1 power clean + push jerk
– 3 toes to bar
– 5 air squats
Performance
A) E2M x 8 sets
-1 power clean + 1 push jerk
*Build to a heavy single rep
B) 12 min AMRAP:
– 20 double unders
– 1 power clean + push jerk (115/75, 95/65)
– 3 toes to bar
– 5 air squats
*Increase power clean + push jerk by 1 rep each round.
*RX+: 135/95
Tuesday 9/24
Fitness
E3M x 3-4 total rounds:
Station 1
2 min AMRAP
– 6 DB hang power snatches
– 4 goblet hold reverse lunges
– 2 burpees over DB
R1M
Station 2
– 400m row
Station 3
2 min AMRAP
– 2 burpees to target
– 4 pull-ups
– 6 RKB swings
R1M
Station 4
– 400m run
*4 stations = 1 round
Performance
E3M x 3-4 total rounds:
Station 1
2 min AMRAP
– 6 DB hang power snatches (50/35)
– 4 goblet hold reverse lunges
– 2 burpees over DB
R1M
Station 2
– 500/400m row
Station 3
2 min AMRAP
– 2 burpees to target
– 4 pull-ups
– 6 RKB swings (53/35)
R1M
Station 4
– 400m run
*4 stations = 1 round
Wednesday 9/25
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:
– 12/9 cal row
– 9 double KB deadlifts
– 9-12 push-ups
– 6 lemon squeezes
Performance
B) E3M x 4-8 sets:
– 15/12 cal row
– 9 double KB deadlifts (53/35)
– 12/9 push-ups
– 6 lemon squeezes
Thursday 9/26
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB split squats (rear foot elevated or regular)
– 12-16 DB floor press w/ pause
– 2-4 negative pull-ups OR 4-8 strict/weighted pull-ups
Fitness
B) 5 rounds for time:
– 200m row
– 12 DB hang power snatch
– 8 goblet squats
– 4 box step-ups
R60S
Performance
B) 5 rounds for time:
– 250/200m row
– 12 DB hang power snatch (50/35)
– 8 goblet squats
– 4 box jump overs (24/20”)
R60S
RX+ perform with 12-9-6 rep scheme
Friday 9/27
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
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
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 DB/BB/EZ bar skull crushers
– 1 lap sled drag or push
– 10/side bent over DB rows
– 10/side banded TKEs w/ pause
OR
Conditioning Option
For time:
– 800-600-400m run
– 4-3-2 rounds of:
- 8 SA KB clean + push press (4/side)
- 10 lemon squeezes
- 12 walking lunges
*Scaled version includes 600m run and/or 3-2-1 rep scheme
Saturday 9/28
Fitness
TBA
Performance
TBA
Sunday 9/29
10-12pm Open Gym