Monday 1/27
Fitness & Performance
A) E4M x 4 sets:
– 8-12 BB strict presses
– 8-12/side bent over rear delt rows
– 4-8 ring Y raises
*Presses should be heavier than 1/17
Fitness
B) E3M x 4-8 sets:
– 12/9 cal row
– 4 DB hang power cleans
– 8 dips
– 12 reverse lunges (unweighted)
Performance
B) E3M x 4-8 sets:
– 15/12 cal row
– 4 TNG power cleans
– 8 ring dips
– 12 reverse lunges (unweighted)
*Suggested load for cleans – 155/105, 135/95, 115/7, 95/65
*Break up dips before and after lunges if needed
Tuesday 1/28
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12/side SA DB bench press
Even:
– 8 double KB pause front squats
– 8-12 tall kneeling banded lat pull-downs
B) 3 rounds for time:
– 400m run
– 20-16-12
- Alternating DB snatch
- Air squats
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang (squat) snatch + 1 (squat) snatch
Sets 5-8: 1 (squat) snatch
B) 3 rounds for time:
– 400m run
– 20-16-12
- Alternating DB snatch (50/35)
- Goblet squats
Wednesday 1/29
Fitness
E4M x 8-12 sets
Station 1:
– 200m row
– 15 wallballs
– 10 lemon squeezes
– 25 single unders
Station 2:
– 200m run or 500/400m bike
– 15 RKB swings
– 10 box step-ups
– 25 single unders
Performance
E4M x 8-12 sets
Station 1:
– 250/200m row
– 20 wallballs (20/14)
– 10 lemon squeezes
– 25 double unders
Station 2:
– 200m run or 500/400m bike
– 20 RKB swings (53/35)
– 10 box step-ups (20/16”)
– 25 double unders
Thursday 1/30
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts (controlled descent)
– 8-12/side half kneeling DB press
– 16 alternating KB gorilla rows
*RDLs @ 50-60% 1RM deadlift
Fitness
B) 16 min AMRAP:
– 2 RKB swings
– 4 hanging knee raise
– 6/4 push-ups (elevated if needed)
– 8 air squats
*Add 2 RKB swings each round
Performance
B) 16 min AMRAP:
– 2 RKB swings
– 4 toes to bar
– 6/4 push-ups
– 8 air squats
*Add 2 RKB swings each round
Friday 1/31
Fitness
A) E2M x 8 sets
Odd sets:
– 8 KB heel elevated goblet squats @ 3110 tempo
– 16 alt KB gorilla rows
Even sets:
– 12-16 DB floor presses
– 16 L-seated leg lift-overs
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 2 burpees
– 4 box step-ups
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive cleans in full squat if able.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap sled push or drag (heavy)
– 10/side banded TKEs
– 10/side lean away DB lateral raise
– 20 alternating DB curls
OR
Conditioning Option
6 min AMRAP
– 8 cal row/bike
– 8 reverse lunges
– 8 abmat sit-ups
R3M
6 min AMRAP
– 8 cal row/bike
– 8 box step-ups
– 8 ring rows
R3M
6 min AMRAP
– 8 cal row/bike
– 8 up/downs
– 8 DB hang power clean (4/s @ 50/35)
Saturday 2/1
Fitness
TBA
Performance
TBA
Sunday 2/2
10-12 Open Gym