Monday 11/13

A) E2M x 6 sets 

– 5-4-3-3-2-2 push press

After even sets:

– 10 banded face pulls

After odd sets:

– 5/side single leg hip extension w/ 3 sec pause (off bench)

B) E2M x 8-12 sets:

Odd: 12/9 cal row + 9 DB push press

Even: 12/9 cal row + 6 up/downs + 3 strict pull-ups

Performance

A) E2M x 6 sets 

– 5-4-3-3-2-2 push press

*Build to a tough set of 2

B) E2M x 8-12 sets:

Odd: 15/12 cal row + 9 shoulder to overhead

Even: 15/12 cal row + 6 burpee pull-ups

RX+ perform 3 double burpee bar MUs (2 burpee + 1 bMU) 

Tuesday 11/14

Fitness

A) E2M x 10 sets:

– 3 BB or 6 tempo dKB front squats

After odd sets:

– 10 DB curl to press

After even sets:

– 5/side half kneeling pallof presses

*If using KBs for FS, add 3211 tempo

B) E90S x 10-15 sets:

– 6 wallballs

– 6 DB hang power clean + jerk (3/s)

– 4 hanging knee raises

– 2 up/down + box step-up (1/side)

Performance

A) E2M x 10 sets:

Set 1: 2 front squats squats (building set)

Set 2-10: 2 front squats @ 1 RIR

*heavier than 10/27

B) E90S x 10-15 sets:

– 8 wallballs (20/14)

– 6 DB hang power clean + jerk (3/s @ 50/35)

– 4 toes to bar

– 2 burpee + box jump overs (24/20”)

Wednesday 11/15

Fitness & 

E10M x 4-5 sets:

– 400m run

– 6 up/down DB devil press

– 16 DB or prisoner walking lunges

– 500/400m row

– 18 RKB swings

– 24 single unders

*Switch the order around ever set

Performance

E10M x 4-5 sets:

– 400m run

– 8 DB devil press (35/25s) 

– 16 DB walking/reverse lunges 

– 500/400m row

– 24 RKB swings (53/35)

– 32 double unders 

*Switch the order around ever set

Thursday 11/16

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB wall assisted Romanian deadlift

– 8-16 DB incline press w/ pause

– 4-8 strict or 2-4 negative pull-ups

Fitness

B) 5 rounds for time:

– 200m row

– 12 alt. DB hang power snatches 

– 9 strict pull-ups

– 6 dips

R60S

Performance

B) 5 rounds for time:

– 250/200m row

– 12 alt. DB hang power snatches (50/35)

– 10 pull-ups

– 8 ring dips

R60S

Friday 11/17

Fitness

A) E2.5M x 6 sets:

Odd sets:

– 12-16 DB floor press

– 8-12 lateral delt raises (5 or 10 lb plates w/ pause)

Even sets:

– 8-12 BB upright rows

– 12-16 alternating goblet hold cossack squats

*Last day for these movements

Performance

A) E2.5M x 6 sets:
– 3-2-2-1-1-1 power cleans

*Triple and double should not be performed TnG.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12 DB seated Arnold presses

– 16 KB/DB walking death march

– 8-12/side bent over rows

OR

Conditioning Option

For time:
– 200-400-600-400-200m run 

– 10-20-30-20-10 RKB swings

– 10-20-30-20-10 abmat sit-ups

*Sub 250/200-500/400-750/600m row

Saturday 11/18

Fitness

TBA

Performance

TBA

Sunday 11/19

Open Gym 10-12pm

Monday 11/6

Fitness

A) E3M x 7 sets:

– 3 BB or 6 tempo dKB front squats

After odd sets:

– 10 DB curl to press

After even sets:

– 5/side half kneeling pallof presses

*If using KBs for FS, add 3211 tempo

B) EMOM x 10-15 sets:

– 5 DB thrusters

– 5 strict pull-ups

– 5 up/downs

– 5 lemon squeezes

*Scale to 4s or 3s if needed

Performance

A) E3M x 7 sets:

Set 1: 3 front squats squats (building set)

Set 2-5: 3 front squats @ 1 RIR

*heavier than 10/27

B) E90S x 10-15 sets:

– 5 thrusters (115/75, 95/65, 75/55)

– 5 kipping pull-ups

– 5 burpees over the barbell

– 5 lemon squeezes

Tuesday 11/7

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB wall assisted Romanian deadlift

– 8-16 DB incline press w/ pause

– 4-8 strict or 2-4 negative pull-ups

Fitness

B) 5 rounds for time:

– 200m run

– 12 RKB swings (heavy)

– 10 push-ups

– 8 box step overs 

R60S

Performance

B) 5 rounds for time:

– 200m run

– 15 RKB swings (heavy)

– 12 push-ups or 6 HSPUs

– 9 box jump overs (24/20”)

R60S

Wednesday 11/8

Fitness

A) E2.5M x 6 sets:

Odd sets:

– 12-16 DB floor press

– 8-12 lateral delt raises (5 or 10 lb plates w/ pause)

Even sets:

– 8-12 BB upright rows

– 4/side lunge matrix (forward/lateral/reverse)

B) E3M x 4-8 sets:

– 12/9 cal row

– 6 DB hang power cleans

– 12 air squats

Performance

A) E2.5M x 6 sets:
– 3-3-2-2-1-1 power cleans

*These should not be performed TnG but as a triple with no more than 10 sec between singles.

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 TnG power cleans (135/95, 115/75, 95/65)

– 15 air squats

Thursday 11/9

Fitness & Performance

E10M x 4-5 sets:

– 400m run

– 5 wall walks

– 10 weighted box step-overs (53/35 KB)

– 500/400m row

– 20 abmat sit-ups

– 40 double unders 

*switch order every round

Friday 11/10

Fitness & Performance

A) E4M x 4  sets:

– 8/side split squats (regular or rear foot elevated)

– 4 DB batwing rows (5 sec pause)

– 8-16 tough push-ups

*Tough is relative to fitness level. Use a deficit or add elevation.

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings 

– 8-12 DB lat pull-overs

– 1 lap farmers carry

– 8-12 KB skullcrushers

OR 

Conditioning Option

20 min AMRAP:

– 250/200m row

– 12 wallballs

– 200m run

– 6 up/downs 

Saturday 11/11

Fitness

TBA

Performance

TBA

Sunday 11/12

Open Gym 10-12pm