Monday 9/30
Fitness & Performance
A) E3M x 5 sets:
– 5 bench press @ 3111 tempo
– 10 tall kneeling banded lat pull-downs
– 5 prone YWY’s (w/ 2.5s or 5s if able)
Fitness
B) E2M x 8-12 sets:
Odd: 12/9 cal row + 6-9 dips + 3 up/downs
Even: 12/9 cal row + 12 RKB swings
Performance
B) E2M x 8-12 sets:
Odd: 15/12 cal row + 6-9 ring dips + 3 burpees over rower
Even: 15/12 cal row + 15 RKB swings (50/35)
RX+ use 70/44 KB
Tuesday 10/1
Fitness
A) E2M x 8 sets
Odd:
– 6/side box toe drag step downs
*No pushing off ground. Add weight if able
Even:
– 8-12 L-seated DB overhead press
– 16 alt. KB gorilla rows
B) E90S X 10-15:
– 3 DB hang power cleans
– 4 DB front squats
– 3-5 strict pull-ups
– 4 box step-ups
Performance
A) E2M x 8 sets
Sets 1-2: 1 hang clean + 1 front squat + 1 clean
Sets 3-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive in a full squat if able
B) E90S X 10-15:
– 3 power cleans (115/75, 95/65)
– 4 front squats
– 5 pull-ups
– 4 box jump overs (24/20”)
RX+ complete with 135/95 and CTB pull-ups or 2 bMUs
Wednesday 10/2
Fitness
E4M 3-4 total sets
Station 1:
– 200m row
– 12 alt. DB hang power snatches
– 9 air squats
– 24 single unders
Station 2:
– 200m run
– 12 push-ups
– 9 double KB deadlifts
– 9 lemon squeezes or abmat sit-ups
Station 3:
– 200m row
– 12 wallballs
– 9 ring rows
– 24 single unders
Station 4:
– 200m run
– 12 RKB swings
– 12 reverse lunges
– 9 lemon squeezes or abmat sit-ups
Performance
E4M 3-4 total sets
Station 1:
– 250/200m row
– 12 alt. DB hang power snatches (50/35)
– 12 air squats
– 24 double unders
Station 2:
– 200m run
– 15/12 push-ups
– 12 double KB deadlifts (53/35s)
– 9 lemon squeezes
Station 3:
– 250/200m row
– 15 wallballs (20/14)
– 9 ring rows
– 24 double unders
Station 4:
– 200m run
– 15 RKB swings (53/35)
– 12 reverse lunges
– 9 lemon squeezes
*Partner on equipment if able
Thursday 10/3
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 8-12/side seated SA DB overhead press
– 8-12 DB lat pull-overs
Fitness
B) 20 min AMRAP:
– 12 cal row
– 2 hanging knee raises
– 2 box step-ups
– 2 DB/KB push press
*Add 2 reps to each movement except row each round
Performance
B) 20 min AMRAP:
– 12 cal row
– 2 toes to bar
– 2 box step-ups (20/16”)
– 2 DB/KB push press (35/20s)
*Add 2 reps to each movement except row each round
*RX+ complete with HSPUs instead of push press
Friday 10/4
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB split squats (rear foot elevated or regular)
– 12-16 DB floor press w/ pause
– 2-4 negative pull-ups OR 4-8 strict/weighted pull-ups
B) Strength Option
3-4 sets for quality:
– 10-20/side bent over banded tricep kickbacks w/ pause
– 5-10 strict supinated pull-ups (add weight if able)
– 10-15 banded Spanish squats (add weight if able)
– 20 sec/side Copenhagen plank
OR
Conditioning Option
Saturday 10/5
Fitness
TBA
Performance
TBA
Sunday 10/6
10-12pm Open Gym
