Fitness
A) E3.5M x 4 sets:
– 10 deadlifts
*Start light and build to a moderately heavy set
Performance
A) E3.5M x 4 sets:
– 10 deadlifts
*Set 1 @ 45%.
*Set 2 @ 55%
*Sets 3-4 @ 55-60%
Fitness & Performance
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
C) 3 sets:
– ring or floor FLR 30-60 sec
– 10-20 reverse snow angels
Fitness
5 min AMRAP:
– 8 push-ups
– 6 hanging knee raises
– 4 box step overs
R2.5M
5 min AMRAP:
– 800m run
– in remaining time max effort double unders
R2.5M
5 min AMRAP:
– 8 wallballs
– 6 strict pull-ups
– 4 up/down DB devil press
R2.5M
5 min AMRAP:
– 800m row
– in remaining time max effort burpees over rower
R2.5M
5 min AMRAP:
– 8 RKB swings
– 6 prisoner reverse lunges
– 4 DB push press
R2.5M
Performance
5 min AMRAP:
– 8 push-ups
– 6 toes to bar
– 4 box jump overs (24/20”)
R2.5M
5 min AMRAP:
– 800m run
– in remaining time max effort double unders
R2.5M
5 min AMRAP:
– 8 wallballs (20/14)
– 6 pull-ups
– 4 DB devil press (35/25s)
R2.5M
5 min AMRAP:
– 1000/800m row
– in remaining time max effort burpees over rower
R2.5M
5 min AMRAP:
– 8 RKB swings (53/35)
– 6 goblet hold reverse lunges
– 4 HSPUs or 2 wall walks
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 8/side DB/KB deficit split squats (feet on 45s)
Even sets:
– 8-12 BB bent over rows @ 2111 tempo
– 30 sec flutter kicks medball
Performance
A) E2M x 8 sets:
– 1 front squat
*Increase load from last week if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 BB hip thrusts (off bench)
– 10-20 dips @ 2 RIR
– 10-20 alternating quadruped plank KB row
– 1 lap KB suitcase carry
OR
Conditioning Option
21-18-15-12-9-6-3 reps for time
– cal row
– RKB swing
– abmat sit-up
Fitness & Performance
A) E2MOM x 6 sets:
– 4 push press
*Heavier than last week.
Fitness
B) 3 rounds for time
– 400m run
– 15-12-9 DB push press
– 15-12-9 box step overs
Performance
B) 3 rounds for time
– 400m run
– 15-12-9 DB shoulder to overhead (50/35s, 35/25s, 35/15s)
– 15-12-9 box jump overs (24/20”)
Fitness
E4M x 8 or 10 sets
Station 1:
– 200m run
– 8 double DB hang power cleans
– 10 up/downs
Station 2:
– 200m row
– 10 KB/DB reverse lunges
– 8 pull-ups
Performance
E4M x 8 or 10 sets
Station 1:
– 200m run
– 8 hang power cleans (115/75, 95/65, 75/55)
– 12 burpees over the barbell
Station 2:
– 250/200m row
– 12 KB/DB reverse lunges (53/35s)
– 8 pull-ups
RX+: 135/95, 70/44s, CTB pull-ups
Monday 9/20
Fitness
A) E3.5M x 3 sets – back squat
– 10 box squats w/ pause
– 10-15 box dips
– 10/side lean away DB lateral raises
B) 5 rounds for time:
– 200m run
– 8 DB or BB deadlifts
– 8 sit-ups (can anchor and weight)
– 16 single unders
R60S
Performance
A) E3.5M x 3 sets – back squat
Set 1: 10 @ 50%
Sets 2-3: 10 @ 55%
B) 5 rounds for time:
– 200m run
– 8 deadlifts @ 50%
– 12 pate weighted sit-ups* (25/15)
– 16 double unders
R60S
*Can anchor feet w/ heavy DBs for sit-up
Tuesday 9/21
Fitness
A) E2MOM x 6 sets (3 each)
Odd sets:
– 8-12 DB incline press (bench on 20” box)
– 4 ring YTWs
Even sets:
– 8-12 double KB Romanian deadlifts
– 15-30 sec L-hang (tuck, weight tuck, or L)
B) E3M x 4-7 sets
– 9 cal row
– 7 push-ups
– 6 DB power snatch
– 5 hanging knee raises
Performance
A) E2MOM x 6 sets
– 1.1.1 power snatch cluster
*Rest 10 seconds between each rep
B) E3M x 4-7 sets
– 12/9 cal row
– 9/7 push-ups
– 6 toes to bar
– 3 TnG power snatch (115/75, 95/65, 75/55)
Wednesday 9/22
Fitness
E4M x 8 or 10 sets
Station 1:
– 200m run
– 8 double DB hang power cleans
– 10 up/downs
Station 2:
– 200m row
– 10 KB/DB reverse lunges
– 8 pull-ups
Performance
E4M x 8 or 10 sets
Station 1:
– 200m run
– 8 hang power cleans (115/75, 95/65, 75/55)
– 12 burpees over the barbell
Station 2:
– 250/200m row
– 12 KB/DB reverse lunges (53/35s)
– 8 pull-ups
RX+: 135/95, 70/44s, CTB pull-ups
Thursday 9/23
Fitness & Performance
A) E2MOM x 6 sets:
– 4 push press
*Heavier than last week.
Fitness
B) 3 rounds for time
– 400m run
– 15-12-9 DB push press
– 15-12-9 box step overs
Performance
B) 3 rounds for time
– 400m run
– 15-12-9 DB shoulder to overhead (50/35s, 35/25s, 35/15s)
– 15-12-9 box jump overs (24/20”)
Friday 9/24
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 8/side DB/KB deficit split squats (feet on 45s)
Even sets:
– 8-12 BB bent over rows @ 2111 tempo
– 30 sec flutter kicks medball
Performance
A) E2M x 8 sets:
– 1 front squat
*Increase load from last week if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 BB hip thrusts (off bench)
– 10-20 dips @ 2 RIR
– 10-20 alternating quadruped plank KB row
– 1 lap KB suitcase carry
OR
Conditioning Option
21-18-15-12-9-6-3 reps for time
– cal row
– RKB swing
– abmat sit-up
Saturday 9/25
Fitness
TBA
Performance
TBA
Sunday 9/26
10-12pm Open Gym
Fitness
A) E2MOM x 6 sets (3 each)
Odd sets:
– 8-12 DB incline press (bench on 20” box)
– 4 ring YTWs
Even sets:
– 8-12 double KB Romanian deadlifts
– 15-30 sec L-hang (tuck, weight tuck, or L)
B) E3M x 4-7 sets
– 9 cal row
– 7 push-ups
– 6 DB power snatch
– 5 hanging knee raises
Performance
A) E2MOM x 6 sets
– 1.1.1 power snatch cluster
*Rest 10 seconds between each rep
B) E3M x 4-7 sets
– 12/9 cal row
– 9/7 push-ups
– 6 toes to bar
– 3 TnG power snatch (115/75, 95/65, 75/55)
Fitness
A) E3.5M x 3 sets – back squat
– 10 box squats w/ pause
– 10-15 box dips
– 10/side lean away DB lateral raises
B) 5 rounds for time:
– 200m run
– 8 DB or BB deadlifts
– 8 sit-ups (can anchor and weight)
– 16 single unders
R60S
Performance
A) E3.5M x 3 sets – back squat
Set 1: 10 @ 50%
Sets 2-3: 10 @ 55%
B) 5 rounds for time:
– 200m run
– 8 deadlifts @ 50%
– 12 pate weighted sit-ups* (25/15)
– 16 double unders
R60S
*Can anchor feet w/ heavy DBs for sit-up