Monday 10/19
Fitness & Performance
A) E3M x 6 sets:
– 5 bench press @ 80+% or 2-3 RIR
– 4-8 weighted strict ring or supinated pull-ups OR 2-4 negative supinated pull-ups
– 8 ring face pulls
Fitness
B) E3M x 5-8 sets:
– 200m row or 400m bike
– 8-12 dips
– 12 prisoner reverse lunges
– 8 lemon squeezes
Performance
B) E3M x 5-8 sets:
– 250m row or 500m bike
– 8-12 ring dips
– 16 prisoner reverse lunges
– 8 lemon squeezes
Tuesday 10/20
Fitness
A) E3M x 6 sets:
– 4 front squats
After odd sets: 10 seated DB overhead press
After even sets: 10 2 up 1 down ring rows (controlled eccentric)
*Sub BB front squats with 6-8 double KB front squats w/ pause
B) 3 rounds for time:
– 400m run or 1000m bike
– 15-12-9 DB hang squat cleans
– 12-9-6 burpees
Performance
A) E3M x 6 sets:
– 4 front squats @ 80-80+% or 2 RIR
B) 3 rounds for time:
– 400m run or 1000m bike
– 15-12-9
- squat cleans (135/95, 115/75, 95/65)
- burpees over the barbell
Wednesday 10/21
Fitness & Performance
Station 1
4 min running clock
– 500m row
– in remaining time AMRAP:
- 4 toes to bar
- 8 air squats
- 6 push-ups
R2M
+
Station 2
4 min running clock
– 400m run or 1000m bike
– in remaining time AMRAP:
- 4 box jump/step overs (24/20”)
- 8 DB hang power snatch (4/side @ 50/35)
- 6 ring/inverted BB row
R2M
Thursday 10/22
Fitness
A) E2MOM x 8 sets…
Odd sets:
– 8/s DB/KB split squats (regular or rear foot elevated)
– 10-15 DB floor press w/ pause
Even sets:
– 5-10 L-seated ring pull-ups (w/ or w/o leg assist)
– 8/s half kneeling banded chops (overhand, low to high)
B) E90S x 10-15 sets:
– 20 single unders
– 3 up/down DB devil cleans
– 4 DB front squats (double, single or air squat)
– 3-5 strict pull-ups
Performance
A) E2M x 8 sets…
– 1 clean
*Receive in squat if able
B) E90S x 10-15 sets:
– 20 double unders
– 3 DB devil cleans (35/20s)
– 4 DB front squats
– 3-5 strict or 5 kipping pull-ups
RX+ sub kipping bMU for pull-ups
Friday 10/23
Fitness & Performance
A) E4MOM x 4 sets
– 8 strict overhead press
– 16-20 alternating KB gorilla rows
– 8/s shoulder external rotations
B) Strength Option
3-4 sets for quality:
– 10-20 banded OH tricep extensions
– 10 DB Romanian deadlifts
– 10 BB/EZ bar curls
– 5/s half kneeling banded pallof press @ 5050 tempo (green, inside knee up)
OR
Conditioning Option
10 rounds for time:
– 10 cal row/bike/ski
– 10 RKB swings (53/35)
– 10 box step-ups (knee height)
Saturday 10/24
Fitness & Performance
TBA
Sunday 10/25
Gym Closed