Monday 9/9
Fitness
A) E3M x 5 sets:
– 4 BB or double KB front squats @ 3111 tempo
– 8-12/side SA split stance banded presses
– 8-12 tough ring rows w/ pause
B) For time:
– 1000m row
– 50 medball squats (20/14) in unbroken sets of 10
– 30 strict pull-ups in unbroken sets of 5
B) For time:
– 1000m row
– 50 medball squats (20/14) in unbroken sets of 10
– 30 strict pull-ups in unbroken sets of 5
Performance
A) E3M x 5 sets:
– 4 fronts squats @ 3111 tempo
*Build to a tough set but stay on tempo!
*Heavier than last week’s 5s
B) Jackie
For time:
– 1000m row
– 50 BB thrusters (45/35)
– 30 pull-ups
*This is a tester so leave it all out on the floor!
Fitness & Performance
C) 3 sets:
– 20 sec/side side or Copenhagen plank
– 10 reverse snow angels (2.5s/hand or unweighted)
Tuesday 9/10
Fitness
A) E2.5M x 8 sets
Odd:
– 8-12/side 1&¼ SA incline bench press
Even:
– 8-12 supinated bent over BB rows / pause
– 8-12 banded Spanish squats
B) E90S x 10-15 sets:
– 20 single unders
– 5 double DB hang power snatches
– 4 hanging knee raises
– 3 up/downs
*Scale to 15-4-3-2 if needed.
Performance
A) E2.5M x 8 sets:
Sets 1-2: 1 high hang + 1 hang + 1 low hang snatch
Sets 3-4: 1 hang snatch + 1 low hang snatch + 1 snatch
Sets 5-6: 1 low hang snatch + 1 snatch
Sets 7-8: 1 snatch
*Receive in full squat if able
B) E90S x 10-15 sets:
– 20 double unders
– 5 hang power snatches (95/65, 75/55, 65/45)
– 4 toes to bar
– 3 burpees over the barbell
Wednesday 9/11
Fitness & Performance
A) E4M x 4 sets:
– 8-12 1 & ¼ DB bench press (w/ pause on ¼)
– 8-12/side SA half kneeling banded high row
– 8-12 BB good mornings
Fitness
B) E5M x 4-5 sets:
– 400m run
– 15 RKB swings
– 10 dips
– 10 air squats
Performance
B) E5M x 4-5 sets:
– 400m run
– 20 RKB swings (53/35)
– 10 ring dips
– 15 air squats
Thursday 9/12
Fitness
E3M x 12-16 sets (6-8 sets each)
Station 1:
– 16/12 or 12/9 cal row
– 4 up/down DB devil presses
– 12 box step-ups
Station 2:
– 200m run
– 24 single unders
– 8-12 lemon squeezes
Performance
E3M x 12-16 sets (6-8 sets each)
Station 1:
– 20/16 cal row
– 4 DB devil presses (35/25s)
– 12 box step-ups (20/16”)
Station 2:
– 200m run
– 24 double unders
– 12 lemon squeezes
Friday 9/13
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side DB SL kickstand Romanian deadlifts
*Control on the way down, full extension at top
Even sets:
– 8-12/side SA half kneeling landmine presses
– 8-12 L-seated band rows
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang power clean + 1 power clean + 1 push jerk
Sets 5-8: 1 power clean + 1 push jerk
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16-20 alternating DB/KB weighted lunges
– 8-12/side lean away DB lateral delt raises
– 8-12 bent over BB rows w/ pause
– 8-12/side SA banded tricep kick backs
OR
Conditioning Option
10 rounds for time:
– 10 cal row
– 10 DB hang power clean (5/5 @ 50/35)
– 10 prisoner reverse lunges
Saturday 9/14
Fitness
TBA
Performance
TBA
Sunday 9/15
10-12pm Open Gym
