Monday 10/23
Fitness
A) E3M x 5 sets: – 12-16 DB floor press
– 8-12 BB upright rows
– 4/side lunge matrix (forward/lateral/reverse)
B) 12 min AMRAP:
– 20 double unders
– 1 double DB hang power clean
– 5 push-ups (elevated if needed)
– 5 air squats
*Add 1 power clean every round
Performance
A) E3M x 5 sets: – 3 power cleans
*These should not be performed TnG but as a triple with no more than 10 sec between singles.
B) 12 min AMRAP:
– 20 double unders
– 1 power clean @ 80% of part A
– 5 push-ups
– 5 air squats
*Add 1 power clean every round
Tuesday 10/24
Fitness
E8M x 4-6 sets:
– 400m row
– 10 wallballs
– 10 toes to bar
– 10 abmat sit-ups
– 10 box step-ups
*Switch up the order every time through.
Performance
E8M x 4-6 sets:
– 500/400m row
– 15 wallballs (20/14)
– 10 toes to bar
– 15 abmat sit-ups
– 10 box jump overs (24/20”)
*Switch up the order every time through.
Wednesday 10/25
Fitness & Performance
A) E4M x 4 sets:
– 10-15/side DB bench press 1111 tempo
– 5-10 strict pull-ups (banded, BW or weighted)
– 10 BB good mornings (off rack or floor)
*Heavier or more reps than 10/16
*Last day for these movements
Fitness
B) E5M x 3-4 sets
– 400m run
– 15 RKB swings (heavy)
– 10 dips
Performance
B) E5M x 3-4 sets
– 400m run
– 20 RKB swings (heavy)
– 10 ring dips
Thursday 10/26
Fitness
A) E2M x 6 sets
– 5-5-5-4-4-4 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) EMOM x 10-20 sets:
– 3 up/down DB devil cleans
– 3-4 DB thrusters
– 3-5 strict pull-ups
Performance
A) E2M x 6 sets
– 5-5-5-4-4-4 push press
*Build to a tough set of 5
B) EMOM x 10-20 sets:
– 3 DB devil cleans
– 4 DB thrusters
– 5 pull-ups
Friday 10/27
Fitness
A) E3M x 7 sets:
– 4 BB or dKB front squats
After odd sets:
– 10 DB curl to press
After even sets:
– 5/side half kneeling pallof pressses
*If using KBs for FS, add 3211 tempo
Performance
A) E3M x 7 sets:
Set 1: 4 front squats squats (building set)
Set 2-5: 4 front squats @ 1-2 RIR
*heavier than 10/10
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag or push
– 8-12/s bent over rows
– 8 ab wheel roll-outs
– 8-12/side SA banded tricep push-down (small band)
OR
Conditioning Option
E6M x 3-4 sets:
– 1000m row / 2000m AB / 800m run / 800m ski
*Keep same output for all intervals
Saturday 10/28
Fitness
TBA
Performance
TBA
Sunday 10/29
Open Gym 10-12pm