Monday 1/15

Fitness

A) E3M x 4 sets:

10-8-8-8 deadlifts

– 8-12 DB floor press

– 8-12 tall kneeling banded lat pull-down 

B) E5M x 3-5 sets:

– 400m row

– 15 RKB swings

– 9 dips

– 12 air squats

Performance

A) E3M x 4 sets:

Set 1: 10 deadlifts (building)

Sets 2-4: 8 deadlifts @ 2-3 RIR

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 10 ring dips

– 15 air squats

Tuesday 1/16

Fitness

E4M x 8-12 total sets (4-6 each)

Station 1:

– 16/12 cal row

– 5 up/down DB devil press

– 10 box step-ups

Station 2:

– 16/12 cal row

– 5-10 strict pull-ups

– 10 lemon squeezes

Performance

E4M x 8-12 total sets (4-6 each)

Station 1:

– 20/16 cal row

– 5 DB devil press (35/25s)

– 10 DB box step-ups

Station 2:

– 20/16 cal row

– 10 pull-ups

– 10 lemon squeezes

Wednesday 1/17

Fitness

A) E2M x 6 sets (3 each)

Odd sets:

– 8-12 DB Z press

– 8 weighted step-ups (R)

Even sets:

– 8-12/side half kneeling band row + reach

– 8 weighted step-ups (L)

B) 3 rounds for time:

– 400m run

– 16-12-8 

• SA DB hang power cleans (50/35)
• toes to bar

*HPC reps should be split between arms

Performance

A) E2.5M x 6 sets

Sets 1-2: 4 hang power cleans

Sets 3-4: 3 hang power cleans

Sets 5-6: 2 hang power cleans

*Build to a heavy double

B) 3 rounds for time:

– 400m run

– 20-16-12 

• SA DB hang power cleans (50/35)
• toes to bar

*HPC reps should be split between arms

Thursday 1/18

Fitness

A) E2M x 8 sets:

– 4-6 DB or BB bench press 

After Odd – 5 DB batwing rows w/ 4 sec pause

After Even – 5/side SL hip thrusts w/ pause

B) 5 rounds for time:

– 200m row

– 5 double DB hang power snatches

– 10 reverse lunges (weighted or unweighted)

– 25 single unders

R60S

Performance

A) E2M x 8 sets:

– 3 bench press @ 1-1.5 RIR

After Odd – 5 DB batwing rows w/ 4 sec pause

After Even – 8/side shoulder external rotations

B) 5 rounds for time:

– 250/200m row

– 5 hang power snatches (115/75, 95/65, 75/55)

– 10 front rack reverse lunges

– 25 double unders

R60S

Friday 1/19

Fitness & Performance

A) E4M x 4 sets

– 8-12 BB strict press

– 8-12/side bent over DB row

– 20 sec/side Copenhagen plank

*Same or heavier than last week

B) Strength Option

3-4 sets for quality:

– 16-24 alt. DB incline curls

– 8-12/side wall assist DB RDLs

– 8/side KB suitcase high steps

– 12-16 band/cable tricep push-downs

OR 

Conditioning Option

6-8 sets:

– 90 sec on / 90 sec rest @ 80-90% (run/row/bike/ski)

Saturday 1/20

Fitness

TBA

Performance

TBA

Sunday 1/21

10-12pm Open Gym

Monday 1/8

Fitness

A) E2M x 6 sets (3 each)

Odd sets:

– 8-12 DB Z press

– 8 weighted step-ups (R)

Even sets:

– 8-12/side half kneeling band row + reach

– 8 weighted step-ups (L)

B) E5M x 3-5 sets:
– 400m run

– 8 double DB or KB hang power cleans

– 6 up/down + box step-up

Performance

A) E2.5M x 6 sets

Sets 1-2: 5 hang power cleans

Sets 3-4: 4 hang power cleans

Sets 5-6: 3 hang power cleans

*Build to a heavy triple

B) E5M x 3-5 sets:
– 400m run

– 8 hang power cleans (115/75, 95/65)

– 8 burpee box jump overs (24/20”)

Tuesday 1/9

Fitness

A) E3M x 6 sets:

– 5-10 DB or BB bench press

– 5 DB batwing rows w/ 4 sec pause

– 8-12 sandbag hip thrusts off bench w/ pause

B) E60S x 10-20 sets:
– 5 RKB swings

– 3 dips

– 4 air squats

– 3 hanging knee raise

Performance

A) E3M x 6 sets:

– 5 bench press @ 1-2 RIR

– 5 DB batwing rows w/ 4 sec pause

– 8/side shoulder external rotations

B) E60S x 10-20 sets:
– 6 RKB swings

– 3 ring dips

– 6 air squats

– 3 toes to bar

Wednesday 1/10

Fitness

E3M x 10-14 total sets (5-7 each)

Station 1:

– 200m run

– 12 alt. DB snatch 

– 8 box step-ups (knee height)

Station 2:

– 12/9 cal row

– 12 DB push press (3/3/3/3)

– 8 lemon squeezes

Performance

E3M x 10-14 total sets (5-7 each)

Station 1:

– 200m run

– 16 alt. DB snatch (50/35)

– 8 alt. DB box step-ups (knee height)

Station 2:

– 15/12 cal row

– 16 DB push press (4/4/4/4)

– 8 lemon squeezes

Thursday 1/11

Fitness & Performance

A) E4M x 3 sets

– 8-12 BB strict press

– 8-12/side bent over DB row

– 20 sec/side Copenhagen plank

Fitness

B) 3 rounds for time

– 400m row

– 15-12-9 reps of

• DB push press
• strict pull-ups

– 30-24-18 single unders

Performance

B) 3 rounds for time

– 500/400m row

– 21-15-9 reps of

• shoulder to overhead (95/65)
• pull-ups

– 42-30-18 double unders

Friday 1/12

Fitness

A) E2M x 8 sets:

– 3 back or box squats

After odd sets…

– 16-24 alt DB tall kneeling overhead piston press

After even sets…

– 8-12 tough ring rows

*heavier than last week’s 5s

Performance

A) E2M x 8 sets

Set 1: 3 back squats (building set)

Set 2-6: 3 back squats @ 1-2 RIR

*heavier than last week’s 5s

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 8-12 DB incline press

– 8-12 abwheel roll-outs

– 4-8 strict pull-ups (weighted if able)

OR 

Conditioning Option

10 sets:

– 60 sec on / 60 sec rest @ 80-90% (run/row/bike/ski)

Saturday 1/13

Fitness

TBA

Performance

TBA

Sunday 1/14

10-12pm Open Gym