Monday 11/21

Fitness

A) E43.5M x 5 sets:

– 6 BB back or box squats

– 8-12 DB seated Arnold presses

– 4-6/side SA ring row w/ reach

B) EMOM x 10-20 sets:

– 2 DB up/down devil presses 

– 2-3 DB goblet squats

– 2-4 strict pull-ups

Performance

A) E3.5M x 5 sets:

– 6 back squats @ 65-70%

B) EMOM x 10-20 sets:

– 2 DB devil presses (35/25s)

– 3 DB front squats

– 4 pull-ups

Tuesday 11/22

Fitness & Performance

A) E4M x 3 sets

– 8 BB Romanian deadlifts @ 3011 tempo

– 12-16 DB incline press

– 8-12/side bent over KB rows

Fitness

B) For time:

– 400m run

– 15 hanging knee raises

– 20 HR push-ups

– 25 RKB swings

– 400m run

– 25 RKB swings

– 20 HR push-ups

– 15 hanging knee raises

– 400m run

Performance

B) For time:

– 400m run

– 20 toes to bar

– 25/20 HR push-ups

– 30 RKB swings (53/35)

– 400m run

– 30 RKB swings

– 25/20 HR push-ups

– 20 toes to bar

– 400m run

Wednesday 11/23 – no 7pm class

Fitness

E6M x 5-7 sets:

– 500/400m row

– 6 hang squat cleans (115/75, 95/65)

– 9 dips 

– 12 box jump overs (24/20”)

– 30 double unders

Performance

E6M x 5-7 sets:

– 500/400m row

– 6 hang squat cleans (115/75, 95/65)

– 9 dips 

– 12 box jump overs (24/20”)

– 30 double unders

RX+ use 135/95

Thursday 11/24 – Gym Closed

Happy Thanksgiving!

Friday 11/25 – 7:45 & 9am classes only

Fitness

“Daniel Light”

For time:

– 30 strict pull-ups in unbroken sets of 5

– 400m run

– 21 DB thrusters

– 600m run

– 21 DB thrusters 

– 400m run

– 30 strict pull-ups in unbroken sets of 5

Performance

“Daniel”

For time:

– 50 pull-ups

– 400m run

– 21 thrusters (95/65)

– 800m run

– 21 thrusters

– 400m run

– 50 pull-ups

Saturday 11/26

Fitness

TBA

Performance

TBA

Sunday 11/27

Open Gym 10-12pm

Monday 11/14

Fitness

A) E3M x 6 sets

– 6-5-4-3-2-1 deadlifts

After odd sets: 8-12 DB floor presses (w/ pause)

After even sets: 8-12 tall kneeling banded lat pull-downs

*DLs heavier than last week.

B) 5 rounds for time:

– 200m row

– 10 wallballs

– 8 double KB/DB deadlifts 

– 6 up/downs

R60S

Performance

A) E3M x 6 sets – deadlift

Set 1: 5 @ 60%

Set 2: 4 @ 70%

Set 3: 3 @ 80%

Set 4: 2-3 @ 85%

Sets 5: 1-2 @ 90%

Sets 6: 1 @ 90+%

B) 5 rounds for time:

– 250/200m row

– 12 wallballs (20/14)

– 9 double KB/DB deadlifts (53/35s)

– 6 burpees over the rower

R60S

Tuesday 11/15

Fitness

E6M x 5-7 sets:

– 400m run

– 8 double DB hang power cleans

– 8 hanging knee raises

– 8 DB push press

– 16 single unders / lateral hops

Performance

E6M x 5-7 sets:

– 400m run

– 8 hang power cleans (115/75, 95/65)

– 8 toes to bar

– 8 shoulder to overhead

– 24 double unders

Wednesday 11/16

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling BB landmine presses

Even sets:

– 12-16 alternating KB gorilla rows

– 8-12 KB Romanian deadlifts

*Heavier than last week

B) 3 rounds for time:

– 400m row

– 20-16-12 alt. DB snatches 

– 20-16-12 alt.  DB box step-overs 

*Scale step-overs with no weight.

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang snatch + 1 snatch 2” below the knee

Sets 5-8: 1 snatch 2” below the knee

B) 3 rounds for time:

– 500/400m row

– 20-16-12 alt. DB snatches (50/35)

– 20-16-12 alt.  DB box step-overs (20/16”)

Thursday 11/17

Fitness

A) E4M x 4 sets:

– 10-15 RIR close grip bench press

– 5-10 strict supinated pull-ups

– 10-15 banded face pulls

B) EMOM x 10-20 sets:

– 5 push-ups

– 7 air squats

– 3 pull-ups

Push-ups should be full range of motion. Elevate if needed. 

Performance

A) E4M x 4 sets:

– 2 RIR close grip bench press @ 55-60%

– 5-10 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) EMOM x 10-20 sets:

– 5 HR push-ups

– 7 air squats

– 3 pull-ups

RX+ perform 3-5 HSPUs and 3 CTB pull-ups

Friday 11/18

Fitness

A) E3M x 6 sets:

– 8 double KB heel elevated front squats

– 12-16 L-seated DB overhead piston press

– 8-12 BB inverted row

Performance

A) E3M x 6 sets:

– 1.1 power clean + push jerk cluster

*R10S after each single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length seated rope overhead sled pulls

– 8-12/side SA DB incline press w/ pause

– 8/side dKB B-stance Romanian deadlifts

– 12-16 seated leg lift-overs

OR 

Conditioning Option

10 rounds for time:

– 12/9 cal row

After odd sets: 8 DB thrusters

After even sets: 8 lemon squeezes or abmat sit-ups

Saturday 11/19

Fitness

TBA

Performance

TBA

Sunday 11/20

Open Gym 10-12pm

Monday 11/7

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling BB landmine presses

Even sets:

– 12-16 alternating KB gorilla rows

– 8-12 KB Romanian deadlifts

B) EMOM x 10-20 sets:

– 6 alternating DB snatches

– 4 wallballs

– 2 up/down + box step-overs

Performance

A) E2M x 8 sets:

Sets 1-2: 3 position snatch (high hang , hang, 2” below knee)

Sets 3-4: 2 position snatch (hang, 2” below knee)

Sets 5-8: snatch 2” below the knee

B) EMOM x 10-20 sets:

– 6 alternating DB snatches (50/35)

– 4 wallballs (20/14)

– 2 burpee + box jump overs (24/20”)

Tuesday 11/8

Fitness

A) E4M x 3 sets:

– 10-15 RIR close grip bench press

– 5-10 strict supinated pull-ups

– 10-15 banded face pulls

B) 3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 ring rows

Performance

A) E4M x 3 sets:

– 2 RIR close grip bench press @ 55-60%

– 5-10 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

Wednesday 11/9

Fitness

E8M x 4-6 rounds:

– 200m row

– 6 DB up/down press

– 12 goblet / prisoner reverse lunges

– 200m run

– 12 abmat sit-ups 

– 18 single unders

*Switch the order of movements every round

Performance

E8M x 4-6 rounds:

– 250/200m row

– 6 DB devil press (35/25s)

– 12 DB reverse lunges

– 200m run

– 12 lemon squeezes 

– 24 double unders

*Switch the order of movements every round

Thursday 11/10

Fitness

A) E3M x 5 sets:

– 8 double KB heel elevated front squats

– 12-16 L-seated DB overhead piston press

– 8-12 BB inverted row

B) E4M x 4-5 sets:

– 500/400m row

– 10 alternating DB SA power cleans

Performance

A) E3M x 5 sets:

– 1.1.1 TnG power clean + push jerk cluster

*R10S after each touch and go single

B) E4M x 4-5 sets:

– 500/400m row

– 5 touch and go power cleans

*Goal is to increase pace and weight each set.

Friday 11/11

Fitness

A) E4M x 4 sets:

– 8 BB back or box squats

– 8-12 DB seated Arnold presses

– 4-6/side SA ring row w/ reach

Performance

A) E4M x 4 sets:

– 8 back squats @ 55-60%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8-12 BB good mornings

– 8-12 DB tricep rollback extensions

– 8-12 banded Spanish squats

OR 

Conditioning Option

For time:

– 1000/800m row

– 80 RKB swings in UB sets of 10

– 1000/800m row

Saturday 11/12

Fitness

TBA

Performance

TBA

Sunday 11/13

10-12 Open Gym

Monday 10/31 – Halloween

Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB bench press @ 1-2 RIR w/ 3110 tempo

– 10-15 DB lat pull-overs

– 10/side single leg double KB b-stance Romanian deadlifts 

*Heavier than 10/21

Fitness

B) E5M x 3-5 sets:

– 400m run

– 12 RKB swings

– 6-9 strict pull-ups

– 6 dips

Scale w/ 300m run

Performance

B) E5M x 3-5 sets:

– 400m run

– 15 RKB swings (53/35)

– 12 pull-ups

– 9 ring dips

RX+ use 70/44 KB 

Tuesday 11/1

Fitness

A) E3M x 4 sets:

– 8 double KB heel elevated front squats

– 12-16 L-seated DB overhead piston press

– 8-12 BB inverted row

B) E3MOM x 4-8 sets

– 12/9 or 10/7 cal row

– 6 double DB hang power clean

– 9 wallballs

Performance

A) E3M x 4 sets:

– 2.2.2 TnG power clean + push jerk cluster

*R10S after each touch and go triple

B)  E3MOM x 4-8 sets

– 15/12 cal row

– 6 hang power clean (115/75, 95/65)

– 12 wallballs (20/14)

RX+ use 135/95

Wednesday 11/2

Fitness

A) E4M x 3 sets:

– 8 BB back or box squats

– 8-12 DB seated Arnold presses

– 4-6/side SA ring row w/ reach

B) EMOM x 10-20 sets

– 3 plate ground to overhead

– 3 hanging knee raises

– 3 up/downs

Scale up with 5-4-3 rep scheme

Performance

A) E4M x 3 sets:

– 8 back squats @ 55-60%

B) EMOM x 10-20 sets

– 3 plate ground to overhead (45/35, 35/25)

– 3 toes to bar

– 3 burpees to plate

RX+ perform 5-4-3 rep scheme

Thursday 11/3

Fitness

E8M x 4-6 rounds:

– 250/200m row

– 10 double KB deadlifts

– 10 push-ups

– 200m run

– 10 hanging knee raise

– 10 alt. box step-ups

*Switch the order of movements every round

Performance

E8M x 4-6 rounds:

– 250/200m row

– 12 double KB deadlifts (53/35s)

– 12/9 push-ups

– 200m run

– 12 toes to bar

– 12 alt. KB goblet hold box step-up

*Switch the order of movements every round

Friday 11/4

Fitness

A) E3M x 6 sets

– 5-4-3-2-2 deadlifts

After odd sets: 8-12 DB floor presses (w/ pause)

After even sets: 8-12 tall kneeling banded lat pull-downs

*DLs heavier than last week.

Performance

A) E3M x 6 sets – deadlift

Set 1: 5 @ 70%

Set 2: 4 @ 80%

Set 3: 2-3 @ 85%

Sets 5-6: 1-2 @ 90%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 20 alternating DB reverse lunges

– 10-20 banded tricep push-downs

– 10-20 hollow rocks

– 10-20 BB drag curls

OR 

Conditioning Option

For time:

– 800m run

– 80/60 cal row

– 800m run

Saturday 11/5

Fitness

TBA

Performance

TBA

Sunday 11/6

10-12pm Open Gym

Monday 10/24

Fitness

A) E3M x 3 sets:

– 8-12 KB Romanian deadlifts

– 8-12 DB incline press

– 8-12 tough ring rows

B) 5 rounds for time:

– 200m run

– 5 DB hang power clean + push press

– 25 single unders

R60S

Performance

A) E3M x 3 sets:

– 3.3.3 TnG power clean + push jerk cluster

*R10S after each touch and go triple

B) 5 rounds for time:

– 200m run

– 5 power clean + push jerk

– 25 double unders

R60S

*Goal is to keep PC+PJ unbroken 

Tuesday 10/25

Fitness

A) E2M x 8 sets

Odd:

– 8-12 DB seated Arnold press

– 4-6 double KB batwing rows w/ 4 sec pause

Even:

12-16 alt. landmine lateral squats

B) EMOM x 10-20 sets:

– 4 SA DB power snatches

– 3 hanging knee raise

– 2 burpees

Performance

A) E2M x 8 sets:

– 1 hang power snatch

*Build to a heavy single

B) EMOM x 10-20 sets:

– 3 TnG power snatches (95/65, 75/55, 65/45)

– 3 toes to bar

– 3 burpees over the barbell

Wednesday 10/26

Fitness

E8M x 4-6 rounds:

– 400m row

– 16 SA DB hang power cleans (5/5/5/5 @ 50/35)

– 12 wallballs

– 12 push-ups

– 8 box step-ups

*Switch the order of movements every round

Performance

E8M x 4-6 rounds:

– 500/400m row

– 20 SA DB hang power cleans (5/5/5/5 @ 50/35)

– 20 wallballs (20/14)

– 15 push-ups

– 10 box jumps w/ step-down

*Switch the order of movements every round

Thursday 10/27

Fitness

A) E3M x 5 sets

– 5-5-4-4-3 deadlifts

– 8-12 DB floor presses (w/ pause)

– 8-12 tall kneeling banded lat pull-downs

*DLs heavier than last week.

B) E5M x 3-5 sets:

– 24 cal row

– 16 RKB swings

– 8 dips

Performance

A) E3M x 5 sets – deadlift

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 4 @ 80%

Sets 4-5: 3 @ 85%

B) E5M x 3-5 sets:

– 30/24 cal row

– 20 RKB swings (53/35)

– 10 ring dips

RX+ use 70/44

Friday 10/28

Fitness

A) E3M x 6 sets:

– 6-5-4-3-2-1 front squats

After odd sets: 8-12/side half kneeling DB press

After even sets:  L-seated banded row

*Front squats heavier than last week. Scale with KBs x 6 reps.)

Performance

A) E3M x 6 sets – front squat

Sets 1-3: 1-2 front squats @ 80-85%

Sets 4-6: 1 front squat @ 85-90%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled push or drag

– 8-12/side single arm DB press

– 1 lap heavy KB suitcase carry

– 8-12 bent over BB rows

OR

Conditioning Option

10 rounds for time:
– 9 cal row

– 7 abmat sit-ups

– 5 DB thrusters (35/25s)

Saturday 10/29

Fitness

TBA

Performance

TBA

Sunday 10/30

10-12pm Open Gym

Monday 10/17

Fitness

A) E2M x 8 sets

Odd:

– 8-12 DB seated Arnold press

– 4-6 double KB batwing rows w/ 4 sec pause

Even:

12-16 alt. landmine lateral squats

B) 6 rounds for time:

– 12/9 cal row

– 6 alt.DB hang power snatch 

– 6 up/downs

R60S

Performance

A) E2M x 8 sets:

Sets 1-3: 2 hang power snatch

Sets: 4-8: 1 hang power snatch

*Build to a heavy single

B) 6 rounds for time:

– 15/12 cal row

– 5 hang power snatch (96/65, 75/55, 65/45)

– 5 burpees over the barbell

R60S

RX+ complete with 5 overhead squats after the snatches

Tuesday 10/18

Fitness

E8M x 4-6 rounds:

– 400m run

– 8 strict pull-ups

– 12 wallballs (20/14)

– 16 RKB swings (53/35)

– 20 single unders

*Switch the order of movements every round

Performance

E8M x 4-6 rounds:

– 400m run

– 10 pull-ups

– 15 wallballs (20/14)

– 20 RKB swings (53/35)

– 25 double unders

*Switch the order of movements every round

RX+ replace pull-ups with 5 ring or bar MUs

Wednesday 10/19

Fitness

A) E3M x 5 sets

– 5 deadlifts

– 10-15 DB floor presses (w/ pause)

– 10-15 tall kneeling banded lat pull-downs

*DLs heavier or the same as last week.

B) EMOM x 10-20 sets:

– 3 DB hang power cleans

– 4 box step-overs

– 3 push-ups

*Goal is to build to a heavy set of 5 deadlifts

Performance

A) E3M x 5 sets

– 5 deadlifts @ 60-70-80-80-80%

B) EMOM x 10-20 sets:

– 3 hang power cleans (135/95, 115/75, 95/65)

– 3 box jump overs (24/20”)

– 3 ring dips

RX+ use 115/75 and sub HSPUs for dips.

Thursday 10/20

Fitness

A) E3M x 6 sets:

– 5-5-4-4-3-3 front squats (BB or double KB)

After odd sets: 8-12/side half kneeling DB press

After even sets:  L-seated banded row

*Front squats heavier than last week

B) 4 rounds for time:

– 400m run

– 12-10-8-6 DB thrusters

Performance

A) E3M x 6 sets:

– 1-2 front squats @ 80-85%

B) 4 rounds for time:

– 400m run

– 15-12-9-6 thrusters (95/65, 75/55, 65/45)

RX+ use 115/75

Friday 10/21

Fitness & Performance

A) E3M x 4 sets:

– 10-15 DB bench press @ 1-2 RIR w/ 3110 tempo

– 10-15 DB lat pull-overs

– 10/side single leg double KB b-stance Romanian deadlifts 

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 12-16 banded tricep push-downs

– 12-16 alternating hanging knee raise 

– 8-12 bent over BB row

OR

Conditioning Option

For time:

21-15-9-15-21

– cal row

– RKB swing

– abmat sit-up

– double under

Saturday 10/22

Fitness

TBA

Performance

TBA

Sunday 10/23

Open Gym 10-12pm

Monday 10/10

Fitness

A) E3M x 4 sets

– 5 deadlifts

– 10-15 DB floor presses (w/ pause)

– 10-15 tall kneeling banded lat pull-downs

*Goal is to build to a heavy set of 5 deadlifts

B) 5 rounds for time:

– 200m run

– 10 push-ups

– 8 double KB/DB deadlifts (53/35)

– 6 box step-ups

R60S

Performance

A) E3M x 4 sets

– 5 deadlifts @ 60-70-80-80%

B) 5 rounds for time:

– 200m run

– 12/9 HR push-ups

– 9 double KB/DB deadlifts (53/35)

– 6 box jump overs (24/20”)

R60S

Tuesday 10/11

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or double KB)

After odd sets: 8-12 L-seated DB press

After even sets:  8-12/side half kneeling single arm band row

*Front squats heavier than last week

B) 3 rounds for time:
– 400m run

– 20-16-12 goblet hold reverse lunges

– 12-10-8 hanging knee raises

*Scale lunges with prisoner version.

Performance

A) E3M x 6 sets:

– 2-3 front squats @ 80%

B) 3 rounds for time:
– 400m run

– 30-20-10 front rack reverse lunges (95/65, 75/55, 65/45)

– 15-10-5 toes to bar

RX+ use 115/75 with 7-5-3 bar or ring MUs

Wednesday 10/12

Fitness

30 min AMRAP

– 200m row

– 10 alternating DB snatches

– 200m run

– 10 DB goblet squats

– 200m row

– 10 SA push press (5/5)

– 200m run

– 10 alternating box step-ups (knee height)

Performance

30 min AMRAP

– 250/200m row

– 12 alternating DB snatches (50/35)

– 200m run

– 12 DB goblet squats

– 250/200m row

– 12 SA push press (3/3/3/3 or 6/6)

– 200m run

– 12 alternating box step-ups (knee height)

Thursday 10/13

Fitness & Performance

A) E3M x 3 sets:

– 10-15 DB bench press @ 1-2 RIR w/ 3110 tempo

– 10-15 DB lat pull-overs

– 10/side single leg double KB b-stance Romanian deadlifts 

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 3 strict pull-ups

– 4 dips or push-ups

– 5 wallballs

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3 pull-ups

– 4 ring dips

– 5 wallballs (20/14)

RX+ perform 20-3-5-7 rep scheme w/ CTB pull-ups. 

Friday 10/14

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 4-6 BB push press

– 8/side front foot elevated split squat (L)

Even sets:

– 12-16 KB gorilla rows 

– 8/side front foot elevated split squat (R)

*Push press heavier than last week

Performance

A) E2MOM x 8 sets

– 1 clean + 1 jerk

*Build to a heavy single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 double KB heel elevated front squats

– 8-12 BB overhead tricep extensions

– 8-12 hamstring slid curls (fast in, slow out)

– 16 alt DB curls

OR

Conditioning Option

6 rounds for time:

– 250/200m row

– 10 alternating SA DB hang clean + press 

– 10 abmat sit-ups

– 10 air squats

Saturday 10/15

Fitness

TBA

Performance

TBA

Sunday 10/16

10-12pm Open Gym

Monday 10/3

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or double KB)

After odd sets: 8-12 L-seated DB press

After even sets:  8-12/side half kneeling single arm band row

B) 3 rounds for time:

– 400m run

– 24-16-8 wallballs 

– 16-12-8 hanging knee raises

Performance

A) E3M x 6 sets:

– 3-4 front squats @ 70-75%

B) 3 rounds for time:

– 400m run

– 32-24-16 wallballs (20/14)

– 16-12-8 toes to bar

RX+ perform 8-6-4 bar or ring MUs

Tuesday 10/4

Fitness

A) E3M x 6 sets

Odd sets:

– 8-12 single arm DB bench press (non dominant)

– 2-4 supinated negative pull-ups w/ 3 sec negative

Even Sets

– 8-12 single arm DB bench press (dominant)

– 8-12 banded face pulls

B) E2MOM x 8-12 sets:

– 12/9 or 10/7 cal row

– 8 RKB swings

– 4 dips

Performance

A) E3M x 6 sets:

– 1-2 bench press @ 85-90%

After odd sets: 3-6 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

After even sets: 8-12 banded face pulls

*If you can’t perform pull-ups without assistance, sub Fitness version

B) E2MOM x 8-12 sets:

– 12/9 cal row

– 8 RKB swings (70/44)

– 4 ring dips

Wednesday 10/5

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 4-6 BB push press

– 8/side front foot elevated split squat (L)

Even sets:

– 12-16 KB gorilla rows 

– 8/side front foot elevated split squat (R)

B) EMOM x 10-20 sets:

– 4 alternating SA DB power clean +push press

– 2 up/down + box step-ups

– 2 strict pull-ups or 4 ring rows

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 jerk

Sets 5-8: 1 clean + 1 split jerk

B) EMOM x 10-20 sets:

– 1 clean & jerk @ 65-70% of A

– 2 burpee box jump overs

– 3 pull-ups

RX+ perform CTB pull-ups

*Clean and jerk can be any style.

Thursday 10/6

Fitness

30 min AMRAP

– 400/325m row

– 12 goblet hold reverse lunges

– 12 DB SA DB hang power cleans (3/3/3/3)

– 400m run

– 10 SA push press (5/5)

– 10 lemon squeezes or abmat sit-ups

– 40 single unders

– 8 box step-ups

– 8 up/downs

*Goal is to hold a consistent pace for 30 minutes. 

Performance

30 min AMRAP

– 500/400m row

– 16 goblet hold reverse lunges (50/35)

– 16 DB SA DB hang power cleans (4/4/4/4)

– 400m run

– 12 SA push press (3/3/3/3 or 6/6)

– 12 lemon squeezes

– 40 double unders

– 8 box step-ups

– 8 up/downs

*Goal is to hold a consistent pace for 30 minutes. 

Friday 10/7

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd:

– 8-12 DB incline presses

– 8-12 tall kneeling band pull-downs

Even:

– 12-16 alternating KB weighted step-ups

Performance

A) E2M x 8 sets:

Sets 1-2: 3 hang power snatch

Sets 3-4: 2 hang power snatch

Sets: 5-8: 1 hang power snatch

*Build to a heavy single

B) Strength Option

3-4 sets for quality:

– 8-12 BB bradford press

– 8-12 KB Romanian deadlifts w/ 3 sec eccentric

– 4-6 DB batwing rows w/ 4 sec pause

– 4-6/side half kneeling pallof press with knee lift-off

OR

Conditioning Option

6 rounds for time:

– 200m run

– 10 alternating hang DB snatch (50/35)

– 10/8 push-ups

– 10 air squats

Saturday 10/8

Fitness

TBA

Performance

TBA

Sunday 10/9

Open Gym 10-12pm