Fitness
A) E2.5MOM x 6 sets
– 5 push press
After odd sets: 10 heel elevated KB goblet squats with a pause
After even sets: 10/s DB bent over row
B) 5 rounds for time:
– 10 SA DB hang power clean + push press
– 10 air squats
– 10 hanging knee raises
– 30 single unders
– 200m row
R60S
Performance
A) E2.5MOM x 6 sets
– 5 push press
B) 5 rounds for time:
– 10 SA DB hang power clean + push press (5/s @ 50/35)
– 15 air squats
– 10 toes to bar
– 30 double unders
– 250/200m row
R60S
Tuesday 11/3
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) 5 rounds for time:
– 6 up/down DB devil presses
– 8 DB box step-overs (20”)
– 8 box/bench dips
– 10 ring or inverted BB rows
– 200m run or 500m bike
R60S
Performance
B) 5 rounds for time:
– 7 DB devil presses
– 8 DB box step-overs (20”)
– 9 ring dips
– 10 ring or inverted BB rows
– 200m run or 500m bike
R60S
Wednesday 11/4
Fitness
3 sets each (6 total stations):
Station 1
5 min work
– 500m row
– 400m run or 800m bike
– in remaining time perform burpee + box step-ups
R2.5M
+
Station 2
– 5 min AMRAP
- 8 RKB swings
- 6 wallballs
- 4 pull-ups
- 6/4 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 burpee + box jump overs (24/20”)
R2.5M
+
Station 2
– 5 min AMRAP
- 8 RKB swings (53/35)
- 6 wallballs (20/14)
- 4 pull-ups
- 6/4 push-ups
Thursday 11/5
Fitness & Performance
A) E3M x 8 sets:
– 3 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) E90S x 10-15 sets:
– 20 single unders
– 5 DB hang power cleans
– 4 DB thrusters
– 3 burpees
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 5 hang power cleans (115/75, 95/65, 75/55)
– 4 thrusters
– 3 burpees over the barbell
Friday 11/6
Fitness & Performance
A) E4M x 4 sets:
– 8/s front foot elevated split squats
– 10/s half kneeling DB press
– 5 DB/KB rows w/ 5 sec pauses
B) Strength Option
3-4 sets for quality:
– 10-15 cable tricep push-downs
– 1 lap heavy sled push or drag
– 10 ring face curls
– 30 double KB front rack marches (knees above hips)
OR
Conditioning Option
18 min AMRAP:
– 3 cal row
– 3 RKB swings (53/35)
– 3 air squats
– 3 push-ups
*increase each movement by 3 reps each round
Saturday 11/7
Fitness & Performance
TBA
Sunday 11/8
Gym Closed