Monday 10/28
Fitness
A) E2M x 8 sets
Odd:
– 8-12 BB strict overhead presses
– 8-12/side half kneeling banded high row w/ side bend (L)
Even:
– 8 heavy goblet squats w/ pause
– 8-12/side half kneeling banded high row w/ side bend (R)
B) E3M x 5-8 sets
– 12/9 cal row
– 9-12 wallballs
– 3 up/down DB devil presses
Performance
A) E2M x 8 sets:
– 3 hang power snatch
*No press outs! Work on pulling yourself under the barbell
B) E3M x 5-8 sets
– 15/12 cal row
– 12 wallballs (20/14)
– 3 DB devil presses (35/20s)
Tuesday 10/29
Fitness & Performance
A) E4M x 4 sets:
– 8/side SL wall assisted KB Romanian deadlifts
– 8-12 DB incline press @ 3011 tempo
– 8-12 tough ring rows
*Scale RDLs w/ foot on floor (kickstand style)
Fitness
B) E5M x 3-5 sets:
– 400m run (sub 1000/800m bike)
– 15 UB RKB swings
– 10 push-ups
Performance
B) E5M x 3-5 sets:
– 400m run (sub 1000/800m bike)
– 20 UB RKB swings (53/35)
– 15/12 push-ups
RX+ complete with 70/44 KB and/or 10/7 HSPUs
Wednesday 10/30
Fitness
E6M x 6-8 sets (3-4 each)
Station 1:
– 200m row
– 12 DB thrusters
– 200m row
– 8 pull-ups
– 24 single unders
Station 2:
– 200m run
– 8 box step-ups
– 200m run
– 12 lemon squeezes
– 24 single unders
Performance
E6M x 6-8 sets (3-4 each)
Station 1:
– 250/200m row
– 12 DB thrusters
– 250/200m row
– 12 pull-ups
– 24 double unders
Station 2:
– 200m run
– 8 box jump overs (24/20”)
– 200m run
– 12 lemon squeezes
– 24 double unders
Thursday 10/31 – Happy Halloween! (no 7:00pm class)
Fitness
A) E2M x 6 sets:
– 5-5-5-3-3-3 push press
After odd sets…
– 5 DB batwing rows w/ 5 count pause
After even sets…
– 10 banded Spanish squats
B) 3 total sets…
3 min AMRAP:
– 4 DB push press
– 4 toes to bar
– 4 air squats
R60S
3 min AMRAP:
– 400m run or 1000/800m bike
- max effort burpees in remaining time
R60S
*Scores are score on AMRAP and total burpees added together for total reps.
Performance
A) E2M x 6 sets:
– 5-5-5-3-3-3 push press
*Build to a tough but fluid set of 3.
B) 3 total sets…
3 min AMRAP:
– 3 shoulder to overhead (115/75, 95/65)
– 4 toes to bar
– 5 air squats
R60S
3 min AMRAP:
– 400m run or 1000/800m bike
- max effort bar facing burpees in remaining time
R60S
*Scores are score on AMRAP and total burpees added together for total reps.
Friday 11/1
Fitness
A) E2.5M x 8 sets:
– 3 BB back or box squats @ 3111 tempo
After Odd sets…
– 10/side half kneeling SA DB overhead press
After Even sets…
– 10 ring rows
Performance
A) E2.5M x 8 sets:
– 3 back squats @ 3111 tempo
*start conservative and build
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag or push
– 12-16 DB floor press w/ pause
– 8/side banded hip flex w/ pause (small band)
– 8-12/side bent over DB row
OR
Hyrox Prep
For time:
– 400m run
– 20 pushups
– 800m row
– 40 walking lunges
– 20 ring rows
– 40 wallballs (14/10)
– 800m run
– 20 burpees
– 400m row
Saturday 11/2
Fitness
TBA
Performance
TBA
Sunday 11/3
10-12pm Open Gym