Monday 9/29
Fitness
A) E2M x 8 sets
Odd:
– 16 alternating low handle landmine lateral squats
– 8-12 tough push-ups (elevated, deficit, weighted)
Even:
– 10/s half kneeling banded SA lat pull-down
– 10 supine medball hamstring curls
B) 4 rounds for time:
– 400m run
– 12-9-6-3 DB hang power clean + push press
Performance
A) E2M x 8 sets
Sets 1: 1 power clean + 1 split jerk
*Build to a heavy single
B) 4 rounds for time:
– 400m run
– 12-9-6-3 power clean + push jerk (135/95, 115,75, 95/65)
Tuesday 9/30
Fitness & Performance
3-5 sets total…
Station 1
3 min:
– 200m run
– Amrap in remaining time…
- 12 RKB swings (53/35)
- 9/6 push-ups
- 6 box jump overs (24/20”, Fitness sub step ups)
R90S
Station 2
3 min:
– 250/200m row
– Amrap in remaining time…
- 12 prisoner reverse lunges
- 9 plate ground to overhead (45/35)
- 6 toes to bar (Fitness sub hanging knee raises)
R90S
Wednesday 9/31
Fitness
A) E3M x 6 sets:
– 4 deadlifts
After odd – 20 alternating tall kneeling DB press
After even – 10/s bent over DB row
B) E5M x 3-5 sets:
– 400m row
– 16 DB/KB reverse lunges
– 8-12 strict pull-ups
Performance
A) E3M x 6 sets:
– 4 deadlifts @ 80-85% or 2 RIR
B) E5M x 3-5 sets:
– 500/400m row
– 16 DB/KB reverse lunges
– 8-12 strict or 12 kipping pull-ups
Thursday 10/1
Fitness & Performance
A) E4M x 4 sets:
– 8 bench press @ 65-70% or 3-4 RIR
– 10/s half kneeling banded lat pull-downs
– 8 ring face pulls
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 6 alt. DB snatch
– 3-6 dips
– 9 air squats
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 6 alt. DB snatch (50/35)
– 3-6 ring dips
– 9 air squats
*RX+ perform 1-3 bar MUs, place them after squats
Friday 10/2
Fitness
A) E3M x 5 sets:
– 6 front squats
– 10/s seated Filly press (heavier KB than DB)
– 12 ring rows
*Sub BB front squats with 8-10 double KB front squats
Performance
A) E3M x 5 sets:
– 6 front squats @ 70-75% or 3 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10 DB Romanian deadlifts
– 10-20 band/cable tricep push-downs
– 10 ring face curls
– 20 L seated leg lift-overs
OR
Conditioning Option
5 rounds for time:
– 250/200m row or ski / 200m run / 500/400m bike
– wallballs
– SA DB hang power cleans
Fitness: 12 reps of each
Performance: 16 reps of each at 20/14 and 50/35
Saturday 10/3
Fitness & Performance
TBA
Sunday 10/4
Gym Closed