Monday 2/3

Fitness

A) E4M x 3 sets:

– 10-15 heel elevated goblet squats (tough)

– 3 RIR ring rows @ 1010 tempo 

– 10-15 lateral DB raises

 

B) E5M x 3-4 sets:

– 400m run

– 15 sit-ups

– 12 lunges (weighted if able

– 9 NPU burpees

 

Performance

A) E4M x 3 sets:

– 3 RIR front squats @ 60% (1 sec pause at top)

– 3 RIR horizontal ring rows @ 1010 tempo 

– 10-15 lateral DB raises

 

B) E5M x 3-4 sets:

– 400m run

– 12 toes to bar

– 9 front squats (115/75, 95/65, 75/55)

– 6 burpees over the barbell

 

Tuesday 2/4

Fitness

A) E4M x 3 sets:

– 10-15 DB bench press

– 10-15 banded lat pull-down

– 10-15 banded face pulls

 

B) 10 rounds for time

– 40 single unders

– 5 pull-ups

– 7 push-ups

– 9 RKB swings

 

*Sub 20 lateral hops and elevate push-ups if needed .

 

Performance

A) E4M x 3 sets:

– 3 RIR bench press @ 60%

– 10-15 banded lat pull-down

– 10-15 banded face pulls

 

B) 10 rounds for time

– 20 double unders

– 5 pull-ups

– 7 push-ups

– 9 RKB swings (70/44)

 

Wednesday 2/5

Fitness

A) E2MOM x 8 sets (4 each)

1: 8/side DB/KB front foot elevated split squats 

2: 8 seated BB overhead presses + 

 

B) 5 sets for max reps with a 2 min running clock:

– 24/18 cal row

– max effort DB devil press in remaining time

R2M between sets

 

*Scale row to 20/15 if needed. 

 

Performance

A) E2MOM x 4 sets:

– 1 pause clean + 1 clean + 1 jerk

*work from 60-80%

+

E2MOM x 4 sets:

– 1 clean + 1 jerk @ 85, 87.5, 90, 90+%

 

B) 5 sets for max reps with a 2 min running clock:

– 28/21 cal row

– max effort DB devil press (35/25s) in remaining time

R2M between sets

 

Thursday 2/6

Fitness & Performance

10 min AMRAP @ 70-80% pace

– 250/200m row

– 10 sandbag weighted box step-ups

– 10/7 push-ups

R5M

10 min AMRAP @ 70-80% pace

– 200m run

– 5/side KB clean & jerk 

– 5 burpee to strict pull-ups

R5M

10 min AMRAP @ 70-80% pace

– 50 double unders

– 35 air squats

– 20 sit-ups

 

*Each should be performed at a conversational pace. 

 

Friday 2/7

Fitness & Performance

A) E4M x 4 sets

– 10-15 DB incline press

– 10-15 BB bent over row

– 10/15 KB Romanian deadlifts

 

B) 3 sets for quality:

– 30 sec heavy sandbag march

– 1 length/side lateral sled drag 

– 1 length/side walking KB side bend

 

C) 2 sets “Arm Farm”

– Rest as needed between sets

 

Saturday 2/8

Fitness

TBA

Performance

TBA

 

Sunday 2/9

8AM Endurance

10-12pm Open Gym

Monday 1/27

Fitness

A) E2.5M x 6 sets (3 each)

1: 20 alternating double KB front rack reverse lunges

2: 10 L-seated band row + 10 lemon squeezes + 20 second/side side plank

 

B) Three sets for max reps of:

– 60 seconds of wallballs

– 60 seconds of RKB swings 

– 60 seconds of box step overs

– 60 seconds of L-seated DB press

– 60 seconds of rowing for calories

Rest 3 minutes

 

Performance

A) E2.5M x 6 sets – back squat
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 1 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+%

*make attempt towards end of 2.5 minute interval

 

B) Three sets for max reps of:

– 60 seconds of wallballs

– 60 seconds of RKB swings (53/35)

– 60 seconds of DB box step overs (50/35 lbs to 20/16″ box)

– 60 seconds of strict handstand push-ups (sub L-seated DB press)

– 60 seconds of rowing for calories

Rest 3 minutes

 

Tuesday 1/28

Fitness

A) EMOM x 10 sets (5 sets each)

1: 8-12 BB sumo deadlift highpulls 

2: 8-12 medball hamstring curls

 

B) For time:

– 100 single unders

– 20 SA DB hang clean + jerk (10/arm)

– 20 sit-ups

– 80 single unders

– 16 SA DB hang clean + jerk

– 16 sit-ups

– 60 single unders

– 12 SA DB hang clean + jerk 

– 12 sit-ups

– 40 single unders

– 8 SA DB hang clean + jerk 

– 8 sit-ups

– 20 single unders

– 4 SA DB hang clean + jerk 

– 4 sit-ups

 

Performance 

A) EMOM x 5 sets:

– 1 pause clean + 1 clean

*work from 60-80%

+

EMOM x 5 sets:

– 1 clean @ 85, 87.5, 90, 90+, 90+%

 

B) For time:

– 50 double unders

– 10 power cleans (95/65)

– 10 shoulder to overhead

– 40 double unders

– 8 power cleans 

– 8 shoulder to overhead

– 30 double unders

– 8 power cleans 

– 8 shoulder to overhead

– 20 double unders

– 6 power cleans 

– 6 shoulder to overhead

– 10 double unders

– 4 power cleans 

– 4 shoulder to overhead

 

RX+ ascending weights (95/65, 115/75, 135/95, 155/105, 185/125)

 

Fitness & Performance

C) 3 sets for time:

– 20 reverse snow angels

– 10/side banded clam shells

 

Wednesday 1/29

Fitness

A) E2.5M x 6 sets (3 sets each)

1: 10-15 DB bench press + 10 inverted rows

2: 20 slide mountain climbers + 20 band pull-aparts (10 prone, 10 supine)

 

B) 3 rounds:

– 9 push-ups

– 9 air squats

– 9 hanging knee raises

+

400m run

+

3 rounds:

– 7 push-ups

– 7 air squats

– 7 hanging knee raises

+

400m run

+

3 rounds:

– 5 push-ups

– 5 air squats

– 5 hanging knee raises

 

Performance 

A) E2.5M x 6 sets – bench press
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 1 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+%

*make attempt towards end of 2.5 minute interval

 

B) 3 rounds:

– 9 push-ups

– 9 box jumps + step down

– 9 toes to bar

+

400m run

+

3 rounds:

– 7 push-ups

– 7 box jumps + step down

– 7 toes to bar 

+

400m run

+

3 rounds:

– 5 push-ups

– 5 box jumps + step down

– 5 toes to bar 

+ 

400m run

 

Thursday 1/30

Fitness

A) EMOM x 10 sets

Station 1: 12 alternating DB piston presses (6/side)

Station 2: 8 DB lat pull-overs

 

B) 5 min AMRAP:

– 5 strict pull-ups

– 10/7 cal row

R60S

5 min AMRAP:

– 5 DB devil presses 

– 10/7 cal row

R60S

5 min AMRAP:

– 5 burpees over the rower

– 10/7 cal row

 

Performance – split jerk

A) EMOM x 10 sets

– 1 split jerk @ 55-95%

 

B) 5 min AMRAP:

– 6 CTB pull-ups

– 12/9 cal row

R2M

5 min AMRAP:

– 6 DB devil presses (35/25s)

– 12/9 cal row

R2M

5 min AMRAP:

– 6 burpees over the rower

– 12/9 cal row

 

Friday 1/31

Fitness

A) EMOM x 10 sets (5 each)

1: 8 snatch grip Romanian deadlifts

2: 8 ring or box dips

 

Performance 

A) EMOM x 5 sets:

– 1 pause snatch + 1 snatch

*work from 55-75%

+

EMOM x 5 sets:

– 1 snatch @ 80, 85, 87.5, 90, 90+%

 

Fitness & Performance

B) 3 sets for quality:

– 1 length seated bent over hand over hand sled pull

– 10/side DB/KB rear foot elevated split squats

– 6-8 strict toes to bar

– 10 reps DB delt triad (front raise, lateral raise, strict press)

 

Saturday 2/1

Fitness

TBA

 

Performance

TBA

 

Sunday 2/2

8AM Endurance

10-12pm Open Gym