Monday 11/15
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 16 alternating front rack BB/KBs reverse lunges
– 8 L-seated band row (green)
Even sets:
– 8-12 dips (rings/box/bench)
– 8/side wide stance banded twists
B) 10 rounds for time:
– 5 KB swings
– 4 box step overs
– 3 wallballs (20/14)
Performance
A) E2M x 8 sets
Sets 1-4: 1 low hang clean + 1 clean
Sets 5-8: 1 clean
B) 10 rounds for time:
– 1 power clean (185/125, 155/105, 135/95, 115/75)
– 3 box jump overs (24/20”)
– 5 wallballs (20/14)
RX+ use 225/155.
Tuesday 11/16
Fitness
A) E2.5M x 6 sets
– 3-6 bench press
After odd sets:
– 8/side half kneeling banded lat-pulldown
After even sets:
– 8 bent over reverse flys
B) 3 rounds for time:
– 400m run
– 24-16-8 DB snatch (50/35)
– 16-12-8 push-ups
Performance
A) E2.5M x 6 sets
– 3-6 bench press
*Set 1 @ 65%.
*Set 2 @ 75%
*Sets 3-6 @ 80%-85%
After odd sets:
– 8/side half kneeling banded lat-pulldown
After even sets:
– 8 bent over reverse flys
B) 3 rounds for time:
– 400m run
– 30-20-10 DB snatch (50/35)
– 20/16-15/12-10/8 push-ups
Wednesday 11/17
Fitness
10 min AMRAP
– 200m row
– 8 double KB deadlifts
– 6 hanging knee raises
+
R5M
+
10 min AMRAP
– 200m run
– 10 goblet hold/prisoner reverse lunges
– 7 bench/box/ring dips
+
R5M
+
10 min AMRAP
– 40 double unders
– 12 SA DB hang power cleans (3/3/3/3)
– 8 up/downs
Performance
10 min AMRAP
– 250/200m row
– 10 double KB deadlifts (53/35)
– 6 toes to bar
+
R5M
+
10 min AMRAP
– 200m run
– 10 goblet hold reverse lunges
– 7 ring dips
+
R5M
+
10 min AMRAP
– 40 double unders
– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)
– 8 up/downs
Thursday 11/18
Fitness & Performance
A) E3M x 4 set:
– 8-12 BB Romanian deadlifts @ 50-60%
– 8-12 DB seated overhead press
– 8-12/side bent over KB row
Fitness
B) For time:
– 1000m row
– 60 RKB swings (53/35)
– 30 burpees over the rower
Performance
B) For time:
– 1000m row
– 60 RKB swings (53/35)
– 30 burpees over the rower
RX+ use 70/44
Fitness & Performance
C) 2-3 sets:
– 20 sec/side side plank
– 30 mountain climbers
Rest as needed
Friday 11/19
Fitness
A) E2M x 10 sets
– 3 box squats w/ pause
After odd sets:
– 8-10 DB floor press
After even sets:
– 8-10 ring row
Performance
A) E2M x 10 sets:
– back squat
*Set 1: 5 @ 60%.
*Set 2: 4 @ 70%
*Sets 3: 3 @ 75%
*Sets 4 @: 2 @ 80%
*Sets 5-10: 1-2 @ 85-90%
Fitness & Performance
B) Strength Option
3-4 sets:
– 16-20 alt. DB weighted lunges
– 10-20 DB tricep rollback extensions
– 10-20 BB drag curls
– 10 banded 90/90s w/ PVC
OR
Conditioning Option
10-15 rounds:
– 30 sec at 90% row, bike, or ski
– 30 sec rest (easy spin on bike)
*Pick another modality than last week, do more sets, and/or increase intensity.
Saturday 11/20
Fitness
TBA
Performance
TBA
Sunday 11/21
10-12pm Open Gym
