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Monday 1/20

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) E3M x 5-8 sets:

– 12/9 cal row

– 6 double DB hang power snatches 

– 9-12 air squats

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power snatch + 1 overhead squat + 1 (squat) snatch

Sets 5-8: 1 hang (squat) snatch + 1 (squat) snatch

B) E3M x 5-8 sets:

– 15/12 cal row

– 6 hang power snatches (95/65, 75/55)

– 12-15 air squats

Tuesday 1/21

Fitness

E4M x 8-12 sets

Station 1: 

– 200m row

– 5 up/down DB devils cleans

– 10 DB or prisoner reverse lunges

– 25 single unders

Station 2:

– 200m run or 500/400m bike

– 15 RKB swings

– 5-10 strict pull-ups

– 25 single unders

Performance

E4M x 8-12 sets

Station 1: 

– 250/200m row

– 5 DB devils cleans (35/20s)

– 10 DB reverse lunges

– 25 double unders

Station 2:

– 200m run or 500/400m bike

– 15 RKB swings (53/35)

– 10 kipping pull-ups or 5-10 strict pull-ups

– 25 double unders

Wednesday 1/22

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB SL b-stance RDLs

– 8-12 DB incline press

– 8-12 bent over BB rows

Fitness

B) E5M x 3-5 sets:

– 400m run

– 9 toes to bar

– 9-12 dips

– 12 wallballs 

Performance

B) E5M x 3-5 sets:

– 400m run

– 9 toes to bar

– 9-12 ring dips

– 15 wallballs (20/14)

RX+ complete with reps of 10-15-20

Thursday 1/23

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 jstep-ups

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang clean + 1 front squat + 1 clean

Sets 2-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive cleans in full squat if able.

B) EMOM x 10-20 sets:

– 1 squat clean @ 70-80% of A (tough)

– 2 burpees over the barbell

– 3 box jump overs (24/20”)

Friday 1/24

Fitness & Performance

A) E4M x 4 sets:

– 8/side split squats (floor or rear foot elevated)

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8-12 scaled or weighted dips

*Scale split squats with back foot on floor. 

B) Strength Option

3-4 sets for quality:

– 20 alt. DB walking death march

– 10 tough ring rows

– 10-20 DB/EZ/BB skull crushers

– 1 lap heavy KB chaos suitcase carry

OR 

Conditioning Option

10 min AMRAP:

– 10 cal row or bike

– 8 SA KB front squats (4/side)

– 6 abmat sit-ups or toes to bar

R4M

10 min AMRAP:

– 10 cal row or bike

– 8 SA KB push press (4/side

– 6 ring row

Saturday 1/25

Fitness

TBA

Performance

TBA

Sunday 1/26

10-12 Open Gym

Monday 1/13

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB SL b-stance RDLs

– 8-12 DB incline press

– 8-12 bent over BB rows

Fitness

B) E5M x 3-5 sets:

– 400m run

– 12 SA DB hang power cleans (6/side @ 50/35)

– 8 DB goblet hold or prisoner reverse lunges

– 24 single unders

Performance

B) E5M x 3-5 sets:

– 400m run

– 16 SA DB hang power cleans (8/side @ 50/35)

– 12 DB goblet hold reverse lunges

– 32 double/single unders

Tuesday 1/14

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) E3M x 5-8 sets:

– 12/9 cal row

– 3 DB hang squat cleans

– 6 hanging knee raises 

– 3 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 front squat + 1 clean

Sets 5-8: 1 hang clean + 1 clean

*Receive cleans in full squat if able.

B) E3M x 5-8 sets:

– 15/12 cal row

– 3 TNG squat cleans

– 6 toes to bar 

– 3 burpees over the barbell

*Pick a weight on squat cleans that is tough but you can keep unbroken for all sets. 

Wednesday 1/15

Fitness & Performance

E3M x 12-16 sets

Station 1: 

– 250/200m row

– in remaining time complete

• Station 1: 5, 10 or 15 pull-ups (strict or kipping)

Station 2:

– 200m run or 500/400m bike

– in remaining time complete

• Station 2: 10, 15 or 20 push-ups

Station 3:

– 250/200m row

– in remaining time complete

• Station 3: 15 or 20 air squats

Station 4:

– 200m run or 500/400m bike

– in remaining time complete

• Station 4: 15 or 20 RKB swings (53/35)

Thursday 1/16

Fitness & Performance

A) E4M x 4 sets:

– 8/side split squats (floor or rear foot elevated)

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8-12 scaled or weighted dips

*Scale split squats with back foot on floor. 

Fitness

B) E90S x 10-15 sets:

– 20 singles unders

– 3 DB up/down devil press

– 6 box step ups

– 3 lemon squeezes

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB devil press (35/20s)

– 3 box jump overs (24/20”)

– 6 lemon squeezes

Friday 1/17

Fitness & Performance

A) E4M x 4 sets:

– 8-12 BB overhead presses

– 8-12/side bent over rear delt rows

– 4-8 ring Y raises

B) Strength Option

3-4 sets for quality:

– 10 BB good mornings

– 1 length bent over hand over hand sled drag

– 10-20 band or cable tricep push-downs

– 10/side suitcase KB high steps (knee above waist)

OR 

Conditioning Option

10 min AMRAP:

– 10 cal row or bike

– 8 DB hang power snatch (50/35)

– 6 abmat sit-ups or toes to bar

R4M

10 min AMRAP:

– 10 cal row or bike

– 8 prisoner reverse lunges

– 6 dips