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Monday 11/22

Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 /side half kneeling landmine presses

Even: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downs

B) 5 rounds for time:

– 250/200m row

– 8 shoulder to overhead (115/75, 95/65, 75/55)

– 30 double unders

Performance

A) E2M x 8 sets

Sets 1-2: 3 split jerks

Sets 3-4: 2 split jerks

Sets 4-8: 1 split jerk

*If you feel good, go for today’s heavy 1RM.

B) 5 rounds for time:

– 250/200m row

– 8 shoulder to overhead (115/75, 95/65, 75/55)

– 30 double unders

RX+ use 135/95

Tuesday 11/23

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating front rack BB/KBs reverse lunges

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side wide stance banded twists

B) 3 rounds for time:

– 400m run

– 24-20-16 KB swings

– 12-10-8 box jump overs

Performance

A) E2M x 8 sets

Sets 1-4: 2 cleans

Sets 5-8: 1 clean

B) 3 rounds for time:

– 400m run

– 30-24-18 KB swings (53/35)

– 15-12-9 box jump overs (24/20”)

RX+ use 70/44.

Wednesday 11/24 – no 6:30 or 7:30pm classes

Fitness

A) E2.5M x 6 sets

– 3-6 bench press

After odd sets: 

– 8 double KB bent over row

After even sets:

– 8 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 3 hanging knee raises

– 4 push-ups

– 5 wallballs

*Scale up to reps of 5-5-5 or try Performance.

Performance

A) E2.5M x 6 sets

– 3-6 bench press

*Set 1: 5 @ 65%.

*Set 2: 3 @ 75% 

*Sets 3-6: 1-3  @ 80%-90%

After odd sets: 

– 8 double KB bent over row

After even sets:

– 8 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 3 toes to bar

– 5 push-ups

– 7 wallballs (20/14)

Thursday 11/25 – gym closed

Happy Thanksgiving!

Friday 11/26 – 7:45 & 9am classes only

Fitness

“Little Badger”

3 rounds for time:

– 25 double DB hang squat cleans

– 20 strict pull-ups (in UB sets of 5)

– 600m run

Performance

“Badger”

3 rounds for time:

– 30 squat cleans (95/65)

– 30 pull-ups

– 800m run

Saturday 11/27

Fitness

TBA

Performance

TBA

Sunday 11/28

10-12pm Open Gym

Monday 11/15

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating front rack BB/KBs reverse lunges

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side wide stance banded twists

B) 10 rounds for time:

– 5 KB swings

– 4 box step overs 

– 3 wallballs (20/14)

Performance

A) E2M x 8 sets

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

Sets 5-8: 1 clean

B) 10 rounds for time:

– 1 power clean (185/125, 155/105, 135/95, 115/75)

– 3 box jump overs (24/20”)

– 5 wallballs (20/14)

RX+ use 225/155.

Tuesday 11/16

Fitness

A) E2.5M x 6 sets

– 3-6 bench press

After odd sets: 

– 8/side half kneeling banded lat-pulldown

After even sets:

– 8 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 24-16-8 DB snatch (50/35)

– 16-12-8 push-ups

Performance

A) E2.5M x 6 sets

– 3-6 bench press

*Set 1 @ 65%.

*Set 2 @ 75% 

*Sets 3-6 @ 80%-85%

After odd sets: 

– 8/side half kneeling banded lat-pulldown

After even sets:

– 8 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 30-20-10 DB snatch (50/35)

– 20/16-15/12-10/8 push-ups

Wednesday 11/17

Fitness

10 min AMRAP

– 200m row

– 8 double KB deadlifts

– 6 hanging knee raises

+

R5M

+

10 min AMRAP

– 200m run

– 10 goblet hold/prisoner reverse lunges

– 7 bench/box/ring dips

+

R5M

+

10 min AMRAP

– 40 double unders

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

– 8 up/downs

Performance

10 min AMRAP

– 250/200m row

– 10 double KB deadlifts (53/35)

– 6 toes to bar

+

R5M

+

10 min AMRAP

– 200m run

– 10 goblet hold reverse lunges

– 7 ring dips

+

R5M

+

10 min AMRAP

– 40 double unders

– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)

– 8 up/downs

Thursday 11/18

Fitness & Performance

A) E3M x 4 set:

– 8-12 BB Romanian deadlifts @ 50-60%

– 8-12 DB seated overhead press

– 8-12/side bent over KB row

Fitness

B) For time:

– 1000m row

– 60 RKB swings (53/35)

– 30 burpees over the rower

Performance

B) For time:

– 1000m row

– 60 RKB swings (53/35)

– 30 burpees over the rower

RX+ use 70/44

Fitness & Performance

C) 2-3 sets:
– 10 hollow rocks

– 20 sec/side side plank

– 30 mountain climbers

Rest as needed

Friday 11/19

Fitness

A) E2M x 10 sets

– 3 box squats w/ pause

After odd sets: 

– 8-10 DB floor press

After even sets: 

– 8-10 ring row

Performance

A) E2M x 10 sets:

– back squat

*Set 1: 5 @ 60%.

*Set 2: 4 @ 70% 

*Sets 3: 3 @ 75%

*Sets 4 @: 2 @ 80%

*Sets 5-10: 1-2 @ 85-90%

Fitness & Performance

B) Strength Option

3-4 sets:

– 16-20 alt. DB weighted lunges

– 10-20 DB tricep rollback extensions

– 10-20 BB drag curls

– 10 banded 90/90s w/ PVC

OR 

Conditioning Option

10-15 rounds:

– 30 sec at 90% row, bike, or ski

– 30 sec rest (easy spin on bike)

*Pick another modality than last week, do more sets, and/or increase intensity.

Saturday 11/20

Fitness

TBA

Performance

TBA

Sunday 11/21

10-12pm Open Gym

Monday 11/8

Fitness

A) E3M x 6 sets:

– 6 bench press

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse fly

B) 10 min AMRAP:

– 1 box step-over

– 1 push-up

– 1 hanging knee raise

*Add a rep to each movement every round

Performance

A) E3M x 6 sets:

– 3-6 bench press

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3-6 @ 75%-80%

After each set: 

– 8/side half kneeling banded lat-pulldown

– 8 bent over reverse flys

B) 10 min AMRAP:

– 1 box jump-over (24/20”)

– 1 push-up

– 1 toes to bar

*Add a rep to each movement every round

Tuesday 11/9

Fitness

E5M x 4 sets (2 each, alternating)

Station 1:

– 400m run

– 8 DB hang power cleans 

– 12 DB/bodyweight reverse lunges

Station 2:

– 400m row

– 8 DB push press

– 24 single unders

+

R5M

+ 

2 rounds for time:

– 400m run

– 8 DB hang power cleans 

– 12 DB/bodyweight reverse lunges

– 400m row

– 8 DB push press

– 24 single unders

Performance

E5M x 4 sets (2 each, alternating)

Station 1:

– 400m run

– 8 hang power cleans (115/75, 95/65, 75/55)

– 12 DB reverse lunges (35/25, 25/15, 15/10)

Station 2:

– 500/400m row

– 12 DB push press

– 32 double unders

+

R5M

+ 

2 rounds for time:

– 400m run

– 8 hang power cleans

– 12 DB reverse lunges

– 500/400m row

– 12 DB push press

– 32 double unders

Wednesday 11/10

Fitness

A) E2M x 10 sets:

– 3 deadlifts

After Odd sets…

– 8-10 L-seated DB press

After even sets…

– 8-10 alt DB renegade rows

B) 5 rounds for time:

– 12/9 cal row

– 10 RKB swings

– 8 abmat sit-ups

– 6 up/downs

R60S

Performance

A) E2M x 10 sets:

– 3 deadlifts

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4 @ 80%

*Sets 5-10 @ 80-85%

B) 5 rounds for time:

– 15/12 cal row

– 12 RKB swings

– 9 lemon squeezes

– 6 burpees over the rower

R60S

Thursday 11/11

Fitness

A) E2M x 10 sets – back squat

– 3 box squats w/ pause

After odd sets: 

– 8-10 DB floor press

After even sets: 

– 8-10 double DB/KB bent over row

B) 3 rounds for time:

– 400m run

– 21-15-9 wallballs (20/14)

– 15-12-9 pull-ups

Performance

A) E2M x 10 sets:

– 3 back squats

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4 @ 80%

*Sets 5-10 @ 80-85%

B) 3 rounds for time:

– 400m run

– 30-24-18 wallballs (20/14)

– 15-12-9 pull-ups

Friday 11/12

Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 /side half kneeling landmine presses

Even: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downs

Performance

A) E2M x 8 sets

Sets 1-3: 2 split jerks

Sets 4-8: 1 split jerk

*Go by feel and technique. Slightly heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 DB incline bench press

– 10-15 bent over BB row

– 10/side lean away band delt raise

– 1 lap slide drag OR 1 length sled push

OR

Conditioning Option

10-15 rounds:

– 30 sec at 90% row, bike, or ski

– 30 sec rest (easy spin on bike)

Saturday 11/13

Fitness

TBA

Performance

TBA

Sunday 11/14

10-12pm Open Gym

Monday 10/25

A) E2.5M x 6 sets – back squat

– 5 box squats w/ pause

After odd sets: 

– 8-12 DB floor press

After even sets: 

– 8-12 double DB/KB bent over row

B) 3 rounds for time:

– 400m row

– 20-15-10 wallballs

– 15-12-9 hanging knee raises

Performance

A) E2.5M x 6 sets – back squat

Set 1: 5 @ 55%

Sets 2-5: 5 @ 65%

Sets 3-6: 5 @ 70-75%

B) 3 rounds for time:

– 500/400m row

– 30-20-10 wallballs (20/14)

– 15-12-9 toes to bar

Tuesday 10/26

Fitness

E2M x 8 sets (4 each)

Odd: 8-12 /side half kneeling landmine presses

Even: 8-12 DB Romanian deadlifts + 8-12 ring rows

B) 5 rounds for time:

– 200m run

– 8 DB/BB push press (95/65, 75/55)

– 24 single unders

R60S

Performance

A) E2M x 8 sets

Sets 1-4: 3 split jerks

Sets 5-8: 2 split jerks

*Go by feel and technique. Slightly heavier than last week.

B) 5 rounds for time:

– 200m run

– 8 shoulder to overhead (95/65, 75/55)

– 24 double unders

R60S

RX+ use 115/75 and/or 6 rounds.

Wednesday 10/27

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB weighted step-ups (knee height)

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side half kneeling banded pallof press

B) EMOM x 10-20 sets:

– 4 DB hang squat cleans

– 3 strict pull-ups

– 2 burpee + box step up (knee height)

Performance

A) E2M x 8 sets

Sets 1-2: 3 x high hang clean

Sets 3-4: 2 x hang clean

Sets 5-8: 1 clean

B) EMOM x 10-20 sets:

– 1 clean @ 70-80% of A

– 3 pull-ups

– 3 burpee + box jump overs (24/20”)

RX+ perform CTB pull-ups.

Thursday 10/28

Fitness

E3M x 6 sets

Station 1:

– 200m run

– 10 RKB swings

– 10 prisoner lunges

Station 2: 

– 200m row

– 10 abmat sit-ups

– 20 single unders 

R5M, then 3 sets for time:

– 200m run

– 10 RKB swings 

– 10 prisoner lunges

– 200m row

– 10 abmat sit-ups

– 20 single unders 

Performance

E3M x 6 sets

Station 1:

– 200m run

– 12 RKB swings (53/35)

– 12 OH plate walking lunges (45/35, 35/25, 25/15) 

Station 2: 

– 250/200m row

– 12 lemon squeezes

– 24 double unders

R5M, then 3 sets for time:

– 200m run

– 12 RKB swings (53/35)

– 12 OH plate walking lunges

– 250/200m row

– 12 lemon squeezes

– 24 double unders

RX+ perform 6/side OH KB walking lunges.

Friday 10/29

Fitness

E3M x 5 sets:

– 8 bench press

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse fly

Performance

A) E3M x 5 sets:

– 4-8 bench press

Set 1 @ 60%

Sets 2-5 @ 70-75%

After each set: 

– 8/side half kneeling banded lat-pulldown

– 8 bent over reverse flys

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 front rack reverse lunges

– 12-16 seated BB/DB overhead tricep extensions

– 6-8/side SA ring rows w/ reach

– 12-16 seated or prone leg lift-overs 

OR

Conditioning Option:

15-12-9-12-15 reps for time:

– cal row

– plate ground to overhead (45/35, 35/25, 25/15)

– push-ups

– air squats

Saturday 10/30

Fitness

TBA

Performance

TBA

Sunday 10/31

10-12pm Open Gym

Monday 10/18

Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 BB strict overhead press

Even: 8-12 DB Romanian deadlifts + 8-12 ring rows

B) EMOM x 10-20 sets:

– 4 DB push press 

– 4 box step overs 

– 4 hanging knee raises / abmat sit-ups

*Scale up and use DBs for step-overs

Performance

A) E2M x 8 sets:

– 3 split jerks

B) EMOM x 10-20 sets:

– 3 shoulder to overhead (135/95, 115/75, 95/65)

– 3 toes to bar

– 3 box jump overs (24/20”)

*RX+ use 115/105 and/or with reps of 3-4-5

Tuesday 10/19

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB split squats

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side banded chops (high to low – red)

B) 3 rounds for total reps…

4 min AMRAP:

– 4 alt. SA DB power cleans

– 4 push-ups

– 8 air squats

– 16 single unders / lateral hops

R2M

*Pick up where you left off after each rest period.

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean (high hang, hang, 2” below knee)

Sets 3-4: 2 stop clean (hang, 2” below knee)

Sets 5-8: 1 stop clean (2” below knee)

*each “stop” is a 1-2 sec pause

B) 3 rounds for total reps…

4 min AMRAP:

– 3 power cleans

– 6 push-ups

– 9 air squats

– 18 double unders

R2M

*Pick up where you left off after each rest period.

Wednesday 10/20

Fitness

E3M x 6 sets

Station 1:

– 200m run

– 10 alt. DB snatch

– 8 pull-ups

Station 2: 

– 250/200m row

– 10 wallballs

– 8 up/downs 

R4M, then 3 sets for time:

– 200m run

– 10 alt. DB snatch

– 8 strict pull-ups

– 250/200m row

– 10 wallballs

– 8 up/downs 

Performance

E3M x 6 sets

Station 1:

– 200m run

– 12 alt. DB snatch (50/35)

– 8 pull-ups

Station 2: 

– 250/200m row

– 12 wallballs (20/14)

– 8 burpees 

R4M, then 3 sets for time:

– 200m run

– 12 alt. DB snatch (50/35)

– 8 pull-ups

– 250/200m row

– 12 wallballs (20/14)

– 8 burpees 

Thursday 10/21

Fitness

A) E3.5M x 4 sets:

– 6-10 bench press

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 16 RKB swings

– 12 push-ups

– 8 prisoner lunges 

Performance

A) E3.5M x 4 sets:

– 6-10 bench press

Set 1 @ 55%

Sets 2-4 @ 65-70%

After each set: 

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 OH plate walking lunges (45/35, 35/25, 25/15) 

RX+ complete 4 rounds. 

Friday 10/22

Fitness

A) E2.5M x 6 sets:

– 8 deadlifts

– 8-12 L-seated DB press

– 12-16 mountain climbers

Performance

A) E2.5M x 6 sets:

– 5 deadlifts

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3-6 @ 70-75%

Fitness & Performance

B) Strength Option

3-4 sets for quality of:

– 8-12 front squat w/ pause @ 45-50%

– 8-12 DB bench press w/ pause

– 8-12/side bent over KB row

– 16 alt. seated bench leg lift overs

OR 

Conditioning Option

4-5 rounds for time:

– 20/15 cal row

– 30 walking lunges

– 40 double/single unders

Saturday 10/23

Fitness

TBA

Performance

TBA

Sunday 10/24

10-12pm Open Gym

Monday 10/11

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB split squats

– 8 L seated band row (green)

Even sets:

– 16 alternating seated DB piston press

– 8/side banded chops (high to low – red)

B) E6M x 3-4 sets:

– 400m row

– 8 DB hang squat cleans

– 12 push-ups

– 24 single unders

Performance

A) E2M x 8 sets

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

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

Sets 5-8: 1 clean (floor)

B) E6M x 3-4 sets:

– 500/400m row or 1000/800m bike

– 5 squat cleans @ 70% of A

– 15/12 push-ups

– 30 double unders

Tuesday 10/12

Fitness

E3.5M x 10-12 sets

Station 1:

– 200m row

– 8 DB/BB push press

– 12 goblet hold reverse lunges

Station 2: 

– 200m run

– 12 KB swings

– 8 strict pull-ups

RX* perform CTB pull-ups.

Sub 500/400m bike or 200m ski.

Performance

E3.5M x 10-12 sets

Station 1:

– 250/200m row

– 8 shoulder to overhead (135/95, 115/75, 95/65, 75/55)

– 12 goblet hold reverse lunges

Station 2: 

– 200m run

– 12 KB swings (70/44, 53/35)

– 8 pull-ups

RX* perform CTB pull-ups.

Sub 500/400m bike or 200m ski.

Wednesday 10/13

Fitness

A) E3.5M x 4 sets:

– 8-12 bench press

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) 10 min AMRAP:

– 3 burpee over DB

– 6 alt. DB snatch (50/35)

– 3 box jump overs (24/20”

– 6 toes to bar

Performance

A) E3.5M x 4 sets:

– 8-12 bench press

Set 1 @ 5%

Sets 2-4 @ 60-65%

After each set: 

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) 10 min AMRAP:

– 3 burpee over DB

– 6 alt. DB snatch (50/35)

– 3 box jump overs (24/20”

– 6 toes to bar

Thursday 10/14

Fitness

A) E3M x 5 sets:

– 8 deadlifts

– 8-12 L-seated DB press

– 12-16 mountain climbers

B) 5 rounds for time:

– 200m run

– 8 double KB deadlifts

– 12 lemon squeezes

R60S

Performance

A) E3M x 5 sets:

– 6 deadlifts

*Set 1 @ 55%.

*Set 2 @ 65% 

*Sets 3-5 @ 65-70%

B) 5 rounds for time:

– 200m run

– 8 double KB deadlifts (53/35)

– 12 lemon squeezes

R60S

RX+ complete 6 rounds and/or w/ 70/44 

Friday 10/15

Fitness

A) E3M x 4 sets – back squat

– 8 box squats w/ pause

– 8-12 DB floor press

– 8-12/side lean away DB lateral raises

Performance

A) E3M x 5 sets – back squat

Set 1: 6 @ 55%

Sets 2-5: 6 @ 65-70%

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 8-12 strict press @ 2RIR

– 16-20 alt. DB walking lunges

– 16-20 double KB gorilla row

– 16-20 seated banded hamstring curls

OR 

Conditioning Option

For time:

– 5-10-15-20-15-10-5 

– cal row

– abmat sit-ups

– double/single unders

Saturday 10/16

Fitness

TBA

Performance

TBA

Sunday 10/17

10-12pm Open Gym

Monday 10/4

Fitness

A) E3.5M x 4 sets:

– 8-12 bench press

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) EMOM x 10-20 sets

– 2 x (1 DB clean + 2 goblet hold lunges)

– 4 box jump step-ups

– 3 push-ups

Performance

A) E3.5M x 4 sets:

– 8-12 bench press

Set 1 @ 50%

Sets 2-4 @ 55-60%

After each set: 

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) EMOM x 10-20 sets

– 2 x (1 DB snatch + 2 OH weighted lunges) @ 35/25

– 3 box jump overs (24/20”)

– 4 push-ups

RX+ complete with 50/35

Tuesday 10/5

Fitness

A) E3M x 4 sets:

– 8 deadlifts

– 8-12 L-seated DB press

– 12-16 mountain climbers

B) E6M x 3-4 rounds:
– 400m row

– 12 double KB deadlifts

– 9 strict pull-ups

– 6 burpees

Performance

A) E3M x 4 sets:

– 8 deadlifts

*Set 1 @ 55%.

*Set 2 @ 60% 

*Sets 3-4 @ 60-65%

B) E6M x 3-4 rounds:
– 500/400m row

– 15 double KB deadlifts (53/35s)

– 12 pull-ups

– 9 burpees

Wednesday 10/6

Fitness

E3.5M x 10-12 sets

Station 1: 

– 200m run

– 6 DB hang squat cleans 

– 24 single unders

Station 2: 

– 200m row

– 12 push-ups

– 6 hanging knee raises

Performance

E3.5M x 10-12 sets

Station 1:

– 200m run

– 6 TnG squat cleans (115/75, 95/65, 75/55)

– 24 double unders

Station 2: 

– 250/200m row

– 12 push-ups

– 6 toes to bar

Thursday 10/7

Fitness

A) E3M x 4 sets – back squat

– 8 box squats w/ pause

– 8-12 DB floor press

– 8-12/side lean away DB lateral raises

B) For time:

– 40/30-28/21-16/12 cal row

– 30-20-10 wallballs (20/14)

– 30-20-10 RKB swings (53/35)

Performance

A) E3M x 4 sets – back squat

Set 1: 8 @ 50%

Sets 2-4: 8 @ 60-65%

B) For time:

– 50/40-35/28-20/16 cal row

– 40-30-20 wallballs (20/14)

– 30-20-10 RKB swings (53/35)

Friday 10/8

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:
– 8-12/side half kneeling BB landmine press

– 8-12 bent over reverse flys

Even sets:

– 12-16 alt. DB death march

– 10-20 sec hanging knee tuck

Performance

A) E2MOM x 8 sets

– 1.1 power snatch cluster

*Rest 10 seconds between each rep

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 10-20 DB incline press @ 2 RIR

– 10 DB Romanian deadlifts

– 10-20 incline chest supported KB rows

– 10 banded Spanish squats

OR 

Conditioning Option

4-6 rounds:

– 400m run

– 30 sec ring or floor FLR

Saturday 10/9

Fitness

TBA

Performance

TBA

Sunday 10/10

10-12pm Open Gym

Monday 9/20

Fitness

A) E3.5M x 3 sets – back squat

– 10 box squats w/ pause

– 10-15 box dips

– 10/side lean away DB lateral raises

B) 5 rounds for time:

– 200m run

– 8 DB or BB deadlifts

– 8 sit-ups (can anchor and weight)

– 16 single unders

R60S

Performance

A) E3.5M x 3 sets – back squat

Set 1: 10 @ 50%

Sets 2-3: 10 @ 55%

B) 5 rounds for time:

– 200m run

– 8 deadlifts @ 50%

– 12 pate weighted sit-ups* (25/15)

– 16 double unders

R60S

*Can anchor feet w/ heavy DBs for sit-up

Tuesday 9/21

Fitness

A) E2MOM x 6 sets (3 each)

Odd sets:
– 8-12 DB incline press (bench on 20” box)

– 4 ring YTWs

Even sets:

– 8-12 double KB Romanian deadlifts 

– 15-30 sec L-hang (tuck, weight tuck, or L)

B) E3M x 4-7 sets

– 9 cal row

– 7 push-ups

– 6 DB power snatch

– 5 hanging knee raises

Performance

A) E2MOM x 6 sets

– 1.1.1 power snatch cluster

*Rest 10 seconds between each rep

B) E3M x 4-7 sets

– 12/9 cal row

– 9/7 push-ups

– 6 toes to bar

– 3 TnG power snatch (115/75, 95/65, 75/55)

Wednesday 9/22

Fitness

E4M x 8 or 10 sets

Station 1:

– 200m run

– 8 double DB hang power cleans

– 10 up/downs

Station 2: 

– 200m row

– 10 KB/DB reverse lunges

– 8 pull-ups

Performance

E4M x 8 or 10 sets

Station 1:

– 200m run

– 8 hang power cleans (115/75, 95/65, 75/55)

– 12 burpees over the barbell

Station 2: 

– 250/200m row

– 12 KB/DB reverse lunges (53/35s)

– 8 pull-ups

RX+: 135/95, 70/44s, CTB pull-ups

Thursday 9/23

Fitness & Performance

A) E2MOM x 6 sets:
– 4 push press

*Heavier than last week. 

Fitness

B) 3 rounds for time

– 400m run

– 15-12-9 DB push press 

– 15-12-9 box step overs 

Performance

B) 3 rounds for time

– 400m run

– 15-12-9 DB shoulder to overhead (50/35s, 35/25s, 35/15s)

– 15-12-9 box jump overs (24/20”)

Friday 9/24

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB deficit split squats (feet on 45s)

Even sets:

– 8-12 BB bent over rows @ 2111 tempo

– 30 sec flutter kicks medball 

Performance

A) E2M x 8 sets:

– 1 front squat

*Increase load from last week if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 BB hip thrusts (off bench)

– 10-20 dips @ 2 RIR

– 10-20 alternating quadruped plank KB row

– 1 lap KB suitcase carry

OR

Conditioning Option

21-18-15-12-9-6-3 reps for time

– cal row

– RKB swing

– abmat sit-up

Saturday 9/25

Fitness

TBA

Performance

TBA

Sunday 9/26

10-12pm Open Gym