Monday 10/26
Fitness & Performance
A) E4M x 4 sets:
– 8/s SL KB/BB RDLs
– 16-24 top down DB incline presses
– 10 tall kneeling banded lat pull-down
*SL RDLs can be done in kickstand position or with rack assist w/ back leg extended out
Fitness
B) E3M x 5-8 sets:
– 12/9 or 10/7 cal row
– 12 plate ground to overhead
– 4 burpee + box step up
Performance
B) E3M x 5-8 sets:
– 15/12 cal row
– 12 plate ground to overhead (45/35)
– 6 burpee + box jump overs (24/20”)
Tuesday 10/27
Fitness
3 sets each (6 total stations):
Station 1
5 min work
– 400m row
– 400m run or 800m bike
– in remaining time perform MB box step overs (20/14 over 20”)
R2.5M
+
Station 2
– 5 min AMRAP
- 5 DB hang power cleans
- 9 air squats
- 5 hanging knee raises
- 7/5 push-ups
Performance
3 sets each (6 total stations):
Station 1
5 min work
– 500m row
– 400m run or 1000m bike
– in remaining time perform MB box step overs (20/14 over 20”)
R2.5M
+
Station 2
– 5 min AMRAP
- 5 hang power cleans (115/75, 95/65, 75/55)
- 9 air squats
- 5 toes to bar
- 7/5 push-ups
Wednesday 10/28
Fitness & Performance
A) E3M x 7 sets:
– 4 bench press @ 85% or 2 RIR
After odd sets:
– 4-8 weighted strict ring or supinated pull-ups OR 2-4 negative supinated pull-ups
After even sets
– 8-12 ring face pulls
Fitness
B) 5 rounds for time:
– 12 SA DB hang power snatch (6)
– 24 single unders (sub lateral hops)
– 8 strict pull-ups
– 200m run or 400m bike
R60S
Performance
B) 5 rounds for time:
– 12 SA DB hang power snatch (6/s @ 50/35)
– 24 double unders
– 8 strict or 12 kipping pull-ups
– 200m run or 500m bike
R60S
RX+ sub 8 CTB pull-ups or 2-4 UB bar or ring MUs
Thursday 10/29
Fitness
A) E3M x 8 sets:
– 3 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) EMOM x 12-20 sets:
– 7 RKB swings
– 5 wallballs
– 3 burpees to target
Scale with reps of 6-4-2
Performance
A) E3M x 8 sets:
– 3 front squats @ 85+% or 1-2 RIR
B) EMOM x 12-20 sets:
– 7 RKB swings (53/35)
– 5 wallballs (20/14)
– 3 burpees to target
RX+ complete with reps of 8-6-4
Friday 10/30
Fitness
A) E2MOM x 8 sets
Odd sets –
– 10-15 DB floor press w/ pause
– 10/s half kneeling
Even sets –
– 10 KB deadlifts
– 20 sec/s side plank
Performance
A) E2MOM x 8 sets:
Sets 1-4: high hang snatch + hang snatch
Sets 5-8: hang snatch + snatch
*Receive in squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-15 BB BW prone tricep extensions
– 20 alt. DB curls
– 20 alt. KB walking lunges
– 5-10 strict leg/knee raises (no swing)
OR
Conditioning Option
18 min AMRAP
– 250/200m row or ski / 200m run / or 500/400m bike
– 15 RKB swings (53/35)
– 15 air squats
– 10 dips
Saturday 10/31
Fitness & Performance
TBA
Sunday 11/1
Gym Closed