Monday 1/20
Fitness
A) E2MOM x 8 sets (4 sets each)
1: 10 BB Romanian deadlifts
2: 10 DB upright row
B) 4 min running clock:
– row 400m
– in remaining time AMRAP:
- 10 wallballs
- 5 hanging knee raises, lemon squeezes, or sit-ups
R2M, repeat for a total of 4 sets
Performance
A) E2MOM x 4 sets:
– 1 clean pull + 1 clean 2” below knee
*work from 60-75%
+
E2MOM x 4 sets:
– 1 clean @ 80, 85, 90, 90+%
B) 4 min running clock:
– row 500/400m
– in remaining time AMRAP:
- 10 wallballs (20/14 to 10/9’)
- 5 toes to bar
R2M, repeat for a total of 4 sets
Tuesday 1/21
Fitness
A) EMOM x 10 sets
Station 1: 5 BB push presses
Station 2: 7 banded lat pull-downs
B) 10 min AMRAP:
– 6 strict pull-ups
– 6/side DB hang clean and jerks (50/35)
– 12 goblet hold reverse lunges
– 36 single unders
Performance
A) EMOM x 5 sets:
– 1 pause split jerk @ 55-75%
+
EMOM x 5 sets:
– 1 split jerk @ 80-90%
B) 10 min AMRAP:
– 6 pull-ups
– 6/side DB hang clean and jerks (50/35)
– 12 goblet hold reverse lunges
– 24 double unders
Wednesday 1/22
Fitness
A) E2.5M x 5 sets
– 5 deadlifts (moderately heavy)
– 20 Russian twist (use bumper plate or medball)
B) E3M x 4-6 sets:
– 200m run
– 12 RKB swings
– 9 deficit push-ups
– 6 box jumps w/ step down
Performance
A) E2.5M x 5 sets – deadlift max
Set 1: 5 @ 60
Set 2: 3 @ 70
Set 3: 2 @ 80
Set 4: 1 @ 90
Set 5 1 @ 97%
Sets 6: 1 @ 101+%
B) E3M x 4-6 sets:
– 200m run
– 12 RKB swings (70/53)
– 9 deficit push-ups
– 6 box jumps w/ step down (24/20”)
*For push-ups, prop yourself up on two bumper plates and touch chest to floor.
*Keep pace high and times consistent.
Thursday 1/23
Fitness
A) EMOM x 10 sets (5 each)
1: 10 DB incline presses
2: 8 BB/sandbag good mornings (moderate weight, perfect movement)
B) For time:
– 800m row
– 30 alternating DB snatches
– 30 goblet squats
– 800m row
*Scale run to 600 if needed
Performance
A) EMOM x 10 sets
Sets 1-5: 3 stop snatch
Sets 6-10: snatch
*Build over the course of 10 sets to a heavy single.
B) For time:
– 1000/800m row
– 30 power snatches (135/95, 115/75, 95/65, 75/66)
– 1000/800m row
Friday 1/24
Fitness
A) E3M x 5 sets:
– 6 double KB front squats
– 8 chest supported incline DB/KB row / pause (bench on 16” box)
– 10 banded tricep push downs
Performance
A) E3M x 5 sets:
– 1 front squat @ 32X1 tempo + 2 regular front squats
– 8 chest supported incline DB/KB row w/ pause (bench on 16” box)
– 10 banded tricep push downs w/ pause
Fitness & Performance
B) 3 sets for quality:
– 10 BB Romanian deadlifts @ 60% 1RM deadlift
– 10 DB lat pull-overs
– 1 lap/arm waiters carry
– 20 hollow rocks
Saturday 1/25
Fitness
TBA
Performance
TBA
Sunday 1/26
8AM Endurance
10-12pm Open Gym
