Fitness & Performance
A) E4MOM x 4 sets
– 8 strict overhead press
– 16-20 alternating KB gorilla rows
– 8/s shoulder external rotations
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 3-5 up down DB devil press
Even: 12/9 cal row + 5 hanging knee raises + 5 dips
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 5 DB devil press (35/20s)
Even: 15/12 cal row + 5 toes to bar + 5 ring dips
Monday 10/12
Fitness
A) E3M x 6 sets:
– 5 front squats
After odd sets: 10 seated DB overhead press
After even sets: 10 2 up 1 down ring rows (controlled eccentric)
*Sub BB front squats with 8-10 double KB front squats
B) “Running Fran”
3 rounds for time:
– 400m run
– 21-15-9 DB thrusters
– 15-12-9 strict pull-ups
Performance
A) E3M x 6 sets:
– 5 front squats @ 80-80+% or 2 RIR
B) “Running Fran”
3 rounds for time:
– 400m run
– 21-15-9
Tuesday 10/13
Fitness
A) E2MOM x 8 sets…
Odd sets:
– 8/s DB/KB split squats (regular or rear foot elevated)
– 10-15 DB floor press w/ pause
Even sets:
– 5-10 L-seated ring pull-ups (w/ or w/o leg assist)
– 8/s half kneeling banded chops (overhand, low to high)
B) EMOM x 12-20 sets:
– 3-4 DB touch and go squat cleans
– 3-6 push-ups (elevated on box if needed
– 4 box step-ups
Performance
A) E2M x 8 sets…
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
B) EMOM x 12-20 sets:
– 3 touch and go squat cleans
– 6/4 push-ups
– 3 box jump overs (24/20”)
BB weights 155/105, 135/05, 115/75, 95/65
Wednesday 10/14
Fitness & Performance
A) E4MOM x 4 sets
– 8 strict overhead press
– 16-20 alternating KB gorilla rows
– 8/s shoulder external rotations
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 3-5 up down DB devil press
Even: 12/9 cal row + 5 hanging knee raises + 5 dips
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 5 DB devil press (35/20s)
Even: 15/12 cal row + 5 toes to bar + 5 ring dips
Thursday 10/15
Fitness & Performance
Station 1
4 min running clock
– 500m row
– in remaining time AMRAP:
R2M
+
Station 2
4 min running clock
– 400m run or 1000m bike
– in remaining time AMRAP:
R2M
RX+ sub 2-3 bMUs for station 1 only
Friday 10/16
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
B) Strength Option
3-4 rounds for time:
– 16-20 DB/KB walking lunges
– 8-10 ab wheel roll-outs
– 10-15/s SA banded tricep push/downs
– 10 ring face curls
OR
Conditioning Option
5 rounds for time:
– 200m run / 250/200m row or ski / 500/400m bike
– 12 SA DB hang power clean + push press (50/35)
– 15 air squats
– 9 toes to bar or hanging knee raises
Saturday 10/17
Fitness & Performance
TBA
Sunday 10/18
Gym Closed
Fitness
A) E3M x 6 sets:
– 5 front squats
After odd sets: 10 seated DB overhead press
After even sets: 10 2 up 1 down ring rows (controlled eccentric)
*Sub BB front squats with 8-10 double KB front squats
B) “Running Fran”
3 rounds for time:
– 400m run
– 21-15-9 DB thrusters
– 15-12-9 strict pull-ups
Performance
A) E3M x 6 sets:
– 5 front squats @ 80-80+% or 2 RIR
B) “Running Fran”
3 rounds for time:
– 400m run
– 21-15-9
Fitness
5 rounds for time w/ a partner:
– 400m run (together)
– 24 box step-ups
– 24 wallballs
– 24 RKB swings
Performance
5 rounds for time w/ a partner:
– 400m run (together)
– 30 box jumps (24/20” – split)
– 30 wallballs (20/14” – split)
– 30 RKB swings (53/35)
Fitness & Performance
A) E3M x 5 sets:
– 6 bench press @ 75-80% or 3 RIR
– 10/s half kneeling banded lat pull-downs
– 8 ring face pulls
B) Strength Option
3-4 sets for quality:
– 10-20 inverted BB skull crushers (chest high)
– 10+ BB curls
– 1 lap reverse sled drag
– 5-10 hanging leg lifts (straight legs)
OR
Conditioning Option
10 rounds for time:
– 10 cal row
– 3 DB devil press (35/20s”)
– 10 air squats
Fitness
A) E3M x 8 sets:
– 3 deadlifts
After odd – 20 alternating tall kneeling DB press
After even – 10/s bent over DB row
B) 5 rounds for time:
– 250/200m row/ski or 500/400m bike
– 8 DB hang power cleans
– 12 reverse lunges (w/ or w/o weight)
– 24 single unders
R60S
Performance
A) E3M x 8 sets:
– 3 deadlifts @ 85+% or 1-22 RIR
B) 5 rounds for time:
– 250/200m row/ski or 500/400m bike
– 8 BB hang power cleans
– 12 front rack reverse lunges
– 36 double unders
R60S
Fitness & Performance
3-5 sets total…
Station 1
3 min:
– 200m run
– Amrap in remaining time…
R90S
Station 2
3 min:
– 250/200m row
– Amrap in remaining time…
R90S
Fitness & Performance
A) E4MOM x 4 sets
– 8 strict overhead press
– 16-20 alternating KB gorilla rows
– 8/s shoulder external rotations
Fitness
B) E60S x 12-20 sets:
– 5 DB push press
– 4 hanging knee raises
– 2-3 burpees
Performance
B) E60S x 12-20 sets:
– 5 shoulder to overhead (tough weight, touch and go)
– 4 toes to bar
– 3 burpees to target
RX+ sub 2 bMU for T2B