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Monday 12/7

Fitness

A) E4M x 3 sets:

– 8 BB or goblet box squats 

– 8 ring rows w/ pause

– 8-12 DB floor press w/ pause

*Come to a sitting position on box and pause without losing tension. 

B) 4-6 rounds for times

– 15/12 cal row

– 12 RKB swings (53/35)

– 9 up/down to box step up

R2M

Performance

A) E4M x 3 sets:

– 8 back squat 65-70% 

B) 4-6 rounds for times

– 20/15 cal row

– 15 RKB swings (53/35)

– 10 burpee to box jump + step down (20/16”)

R2M

RX+ use 70/44.

Tuesday 12/8

Fitness

A) E2M x 10 sets: 

– 3 deadlifts

After sets 1, 3, 5, 7, 9…

– 8 half kneeling banded lat pull-downs w/pause

After sets 2, 4, 6, 8, 10…

– 8 seated DB overhead presses

*DLs should be heavier than 11/30

B) 3 rounds for time:

– 400m run

– 20-16-12 SA DB snatch (50/35)

– 12 sit-ups

R60S

Performance

A) E2M x 10 sets: 

– 1 deadlift @ 85-90%

B) 3 rounds for time:

– 400m run

– 20-16-12 SA DB snatch (50/35)

– 12 toes to bar

R60S

Wednesday 12/9

Fitness

A) E4M x 3 sets:

– 8 bench press 

– 8-10/side bent over DB/KB row

– 8-10/side side plank w/ elbow taps

B) 12 min AMRAP

– 3 strict pull-up

– 6 push-up

– 9 RKB swing

– 20 single unders

Performance

A) E4M x 3 sets:

– 8 bench press 65-70% 

– 8-10/side bent over DB/KB row

B) 12 min AMRAP

– 3 strict pull-up

– 6 push-up

– 9 RKB swing (53/35)

– 20 double unders

*RX+ use 70/44 and perform 1 ring or bar muscle up instead of pull-ups. 

Thursday 12/10

Fitness

E3M x 3-4 times through (12-16 total stations)

Station 1:

– 300m run

– 6 double DB hang power clean + push press

Station 2:

– 300m row

– 9 double DB front squats

Station 3:

– 300m run

– 12 box/bench dips

Station 4: 

– 300m row

– 15 abmat sit-ups

*Scale runs and/or rows to 200m if needed

Performance

E3M x 3-4 times through (12-16 total stations)

Station 1:

– 300m run

– 6 power clean + push jerk (135/95, 115/75, 95/65)

Station 2:

– 350/300m row

– 9 front squats

Station 3:

– 300m run

– 12 ring dips

Station 4: 

– 350/300m row

– 15 lemon squeezes

Friday 12/11

Fitness

A) E2M x 4 sets each

Station 1:

• 10/side KB front foot elevated split squat

Station 2:

• 10 DB seated Arnold press
• 10 supinated inverted BB row

*Same or heavier weight than last week.

Performance

A) E2M x 8 sets:

Sets 1-4: 3 position clean (high, hang, 2” below knee)

Sets 4-8: 2 position clean (hang, 2” below knee)

*Receive cleans in a full squat if able

B) Strength Option

3-4 sets for quality:

– 8/side BB box step-ups (knee height)

– 8 1½ DB low incline press (bench on 20”)

+

3-4 sets for quality:

– 16 double KB Romanian deadlifts

– 8 low incline chest supported DB row

OR

C) Conditioning Option

5-6 sets:

– 500m row/ski

– R2M

*Keep all sets within +/- 3 sec off first set. 

*1000m for bike

Saturday 12/12

Fitness

TBA

Performance

TBA

Sunday 12/13

Open Gym 10-12pm

Monday 11/23

Fitness & Performance

A) E2M x 6 sets:

– 5 BB push press 

After sets 1, 3, 5…

– 16 alt. double KB gorilla rows

After sets 2, 4, 6…

– 16 supinated band pull-aparts

*Keep PP at heaviest weight from 6’s on 11/15.

 

Fitness

B) EMOM x 10-20 sets

– 2 DB Up/down devil press

– 4 reverse lunges (weighted if able)

– 4 hanging knee raises

 

Performance

B) EMOM x 10-20 sets

– 2 DB devil press (35/25s)

– 4 DB reverse lunges 

– 3 toes to bar

 

Tuesday 11/24

Fitness

E4M x 5 sets each (8 total):

Station 1:

– 400m run

– 10 KB goblet squats

Station 2:

-400m row

– 10 double DB hang power clean

Station 3:

– 400m run

– 10 strict pull-ups 

Station 4:

– 400m row

– 10 box step overs

Station 5:

– 400m run

– 10 burpees over the bar

Station 6: 

– rest

 

*Switch the rows and the runs the second time through. 

 

Performance

E4M x 5 sets each (10 total):

Station 1:

– 400m run

– 12 front squats (115/75)

Station 2:

– 500/400m row

– 10 hang power clean (115/75)

Station 3:

– 400m run

– 12 CTB pull-ups 

Station 4:

– 500/400m row

– 10 box jump overs (24/20”)

Station 5:

– 400m run

– 12 burpees over the bar

Station 6:

– rest

 

*Switch the rows and the runs the second time through. 

*RX+ sub 5 bMUs for pull-ups.

 

Wednesday 11/25 – no 6:30 or 7:30pm class

Fitness & Performance

A) E4M x 4 sets:

– 8/side rear foot elevated split squats

– 8-12 dips

– 8-12 inverted BB rows

*heavier/harder than last week

 

Fitness

B) 5 rounds for time:

– 200m row

– 10 sandbag/goblet squats

– 10 push-ups

– 30 single unders

R60S

 

Performance

B) 5 rounds for time:

– 250/200m row

– 10 sandbag/goblet squats (53/35ish)

– 10 push-ups

– 30 double unders

R60S

 

RX+ use 70/44 w/ deficit push-ups

 

Thursday 11/26 – gym closed

Happy Thanksgiving!

 

Friday 11/27 – 7:45 & 9am only

Fitness

At 0:00…

– 800m run (scale to 600m)

– 3 rounds:

• 12 double DB deadlifts 
• 9 double DB hang power cleans
• 6 double DB push press

+

At 12:00…

– 800m row

– 4 rounds:

• 12 wallballs
• 12 RKB swings

 

+

At 24:00

– Pick run or row

– 5 rounds:

• 4 pull-ups
• 8 push-ups
• 12 air squats

 

Performance

At 0:00…

– 800m run

– 3 rounds:

• 12 deadlifts (135/95, 115/75, 95/65)
• 9 hang power cleans
• 6 shoulder to overhead

+

At 12:00…

– 1000/800m row

– 4 rounds:

• 15 wallballs (20/14)
• 15 RKB swings (53/35)

 

+

At 24:00

– Pick run or row

– 5 rounds of “Cindy”

• 5 pull-ups
• 10 push-ups
• 15 air squats

 

Saturday 11/28

Fitness

TBA

Performance

TBA

 

Sunday 11/29

Open Gym 10-12pm

 

Monday 11/16

Fitness

A) E2.5M x 8 sets: 

– 5 deadlifts

After sets 1, 3, 5, 7:

– 8-12 DB lat pull-overs

After sets 2, 4, 6, 8:

– 8 L-seated DB press

*DLs should be heavier than 11/6

 

B) 3-4 rounds for times:

– 400m row

– 16 alt. reverse lunges (weighted if able)

– 10 hanging knee raise

R2M

*Goal is to keep times the same across sets. 

 

Performance

A) E2.5M x 8 sets: 

– 3 deadlifts @ 75-80%

 

B) 3-4 rounds for times:

– 500m row

– 20 alt. front rack KB reverse lunges

– 15 toes to bar

R2M

*Goal is to keep times the same across sets. 

 

Tuesday 11/17

Fitness & Performance

A) E3M x 5 sets:

– 4 bench press w/tempo 32X1 @ 65-70%

– 5-10 supinated ring rows

– 10-15 banded face pulls

*BP should be heavier than 11/9.

*Weight pull-ups if able.

 

Fitness

B) EMOM x 10-20 sets:

– 3 strict pull-ups

– 5 push-ups

– 7 RKB swings

 

Performance

B) EMOM x 10-20 sets:

– 3 CTB pull-ups

– 5 CTG push-ups

– 7 RKB swings (70/44)

 

RX+ perform 5-7-9 rep scheme. 

 

Wednesday 11/18

Fitness

A) E4M x 2 sets each (8 total):

Station 1:

– 400m run

– 20 medball squats

Station 2:

– 400m row

– 16 SA DB hang power snatch (4-4-4-4)

Station 3:

– 400m run

– 12 DB push press

Station 4:

– 400m row

– 8 up/downs

 

Performance

A) E4M x 2 sets each (8 total):

Station 1:

– 400m run

– 20 wallballs (20/14)

Station 2:

– 500/400m row

 

– 10 hang power snatch (95/65)

Station 3:

– 400m run

– 15 DB push press (35/25s)

Station 4:

– 500/400m row

– 10 burpees over the rower 

 

Fitness & Performance

B) 2-3 sets:

– 10 lemon squeezes

– 20 hollow rocks

– 30 flutter kicks

Rest as needed

 

Thursday 11/19

Fitness & Performance

A) E4M x 3 sets:

– 10/side rear foot elevated split squat

– 10-15 dips

– 10-15 inverted BB rows

 

Fitness

B) E3M x 4-7 sets:

– 10/8 cal row

– 10 SA DB hang clean (5/5)

– 10 goblet or air squat

 

Performance

B) E3M x 4-7 sets:

– 12/9 cal row

– 12 SA DB hang clean (6/6 @ 53/35)

– 12 goblet squat

 

RX+ complete reps of 14. 

 

Friday 11/20

Fitness

A) E2M x 4 sets each

Station 1:

• 10 BB RDLs 
• 10 DB incline press

Station 2:

• 10 tough KB goblet squats
• 10 ring rows

*Increase weights from last week. 

 

Performance

A) E2M x 8 sets:

– 1 power cleansadf

*Build to a heavier single than 11/11.

 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side DB Romanian deadlifts (Performance) / 10-15 medball hamstring curls (Fitness)

– 10-15 DB French press

– 8/side half kneeling banded chop (low to high)

– 10-15 curls (BB or DB)

 

C) Conditioning Option

– 10 minute time trial (AB, row, or ski)

*Pace appropriately and accumulate as much work as possible. 

 

Saturday 11/21

Fitness

TBA

Performance

TBA

 

Sunday 11/22

10-12pm Open Gym

 

Monday 11/9

Fitness & Performance

A) E3M x 5 sets:

– 5 bench press w/tempo 32X1 @ 60-65%

– 5-10 supinated pull-ups

– 10-15 banded face pulls

 

Fitness

B) E90S x 10-15 sets

– 10/7 cal row

– 3 up/down DB devil press

 

Performance

B) E90S x 10-15 sets

– 12/9 cal row

– 3 DB devil press (35/25)

 

Tuesday 11/10

Fitness 

A) E2M x 8 sets:

– 4 pause front squats (BB or double KB @ tough weight)

After sets 1, 3, 5, 7:

– 16 alternating top down DB press

After sets 2, 4, 6, 8:

– 8 L-seated banded row w/ pause

*Goal is to go heavier on squats than last week. 

 

B) 5 rounds for time:

– 200m run

– 10 double KB/DB reverse lunges

– 5 burpees + 5 strict pull-ups

R60S

 

Performance

Front Squat 1RM testing

A) E2M x 8 sets

Set 1: 5 @ 55%

2: 3 @ 65%

3: 1 @ 75%

4: 1 @ 85%

5: 1@ 90%

6: 1 @ 97.5%

7: 1 @ 101+% (optional)

8: 1 @ 101+% (optional)

*If you feel up to it, test a new 1RM on set 7. 

 

B) 5 rounds for time:

– 200m run

– 12 double KB/DB reverse lunges (35/25)

– 6 burpee to pull-ups

R60S

 

RX+ use 53/35 KBs + 3 double burpee to bar or ring MU.

 

Wednesday 11/11

Fitness

A) E2M x 4 sets each

Station 1:

• 10 BB RDLs 
• 10 seated Arnold press

Station 2:

• 10 tough KB goblet squats
• 10 ring rows

*Increase weights from last week. 

 

B) 3 min AMRAP:

– 9 air squats

– 7 RKB swings

– 5 push-ups

R60S x 5 sets total

 

Performance

A) E2M x 8 sets:

– 1 power clean

*Build to a tough single

 

B) The Chief

3 min AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S x 5 sets total

 

Thursday 11/12

Fitness

E5M x 2 sets each

Station 1:

– 400m run (scale to 300m)

– 16 wallballs 

– 8 pull-ups

Station 2:

– 400m row (scale to 300m)

– 16 SA DB push press (4-4-4-4)

– 32 single unders

Station 3:

– Row or run (you pick)

– 16 double KB deadlifts 

– 8 up/down to box jump – step down (20/16”)

 

Performance

E5M x 2 sets each

Station 1:

– 400m run

– 20 wallballs (20/14)

– 10 pull-ups

Station 2:

– 500/400m row

– 20 SA DB push press (5-5-5-5 @ 35/25)

– 30 double unders

Station 3:

– Row or run (you pick)

– 20 double KB deadlifts (53/35)

– 10 up/down to box jump – step down (20/16”)

 

Friday 11/13

Fitness & Performance

A) E2M x 5 sets:

– 6 BB push press (building)

– 12-16 gorilla rows

 

B) Strength Option

3-4 sets for quality:

– 8/side weighted high box step-ups w/ toe drag

– 10-15 low incline DB bench press (use 20” box)

– 8/side half kneeling banded chop (high to low)

– 10-15 inverted BB rows

 

C) Conditioning Option

8-12 sets:

– 60 sec of row, bike, ski @ 80-90%

– R60S

*Choose a different machine than last week. 

 

Saturday 11/14

Fitness

TBA

Performance

TBA

 

Sunday 11/15

Open Gym 10-12pm

Monday 11/2

Fitness 

A) E2M x 8 sets:

– 4 pause front squats (BB or double KB @ tough weight)

After sets 1, 3, 5, 7:

– 16 alternating top down DB press

After sets 2, 4, 6, 8:

– 8 L-seated banded row w/ pause

 

B) E90S x 8-12 sets:

– 10/8 cal row (scale to 8/6)

– 5 DB thrusters

 

Performance

A) E2M x 10 sets:

– 1 front squat @ 85-90%

*Heavier than 10/23

 

B) E90S x 8-12 sets:

– 10/8 cal row

– 5 thrusters (115/75, 95/65)

 

RX+: 12/9 cal row + 6 thrusters

 

Tuesday 11/3

Fitness 

A) E2M x 4 sets each

Station 1:

• 10 BB RDLs 
• 10 DB lateral raises

Station 2:

• 10 tough KB goblet squats
• 10 ring rows

 

B) EMOM x 10-20 sets:

– 4-8 heavy RKB swings

– 4-8 hanging knee raises

– 4-8 push-ups

 

*Pick a rep number within the 4-8 range and try and stick to it for all rounds. 

 

Performance

A) E2M x 8 sets:

– 2 TnG power cleans

*Build to a tough but fluid double.

 

B) EMOM x 10-20 sets:

– 1 power clean @ heaviest weight from A

– 3 toes to bar

– 5 push-ups

 

RX+: 1 PC + 2 bMU + 3 sHSPU

 

Wednesday 11/4

Fitness 

E6M x 6 sets (3 each)

Station 1:

– 400m run

– 16 SA DB hang clean (4-4-4-4)

– 12 lemon squeeze

– 8 strict pull-ups

 

Station 2:

– 400m row

– 16 SA KB push press (4-4-4-4)

– 12 goblet squats (DB or KB)

– 8 up/downs

 

Performance

E6M x 6 sets (3 each)

Station 1:

– 400m run

– 20 SA DB hang clean (5-5-5-5 @ 50/35)

– 15 lemon squeeze

– 10 pull-ups

 

Station 2:

– 500/400m row

– 20 SA KB push press (5-5-5-5 @ 35/26)

– 15 goblet squats (DB or KB)

– 10 burpees

 

Thursday 11/5

Fitness 

A) E90S x 4 sets each

Station 1: 8/side DB bench press w/pause

Station 2: 12-16 weighted walking lunge

 

B) 12 min AMRAP:

– 2 DB snatch (1/side)

– 2 DB box step-ups

– 20 single unders

 

*Add 2 reps to snatch and box step-ups every round.

 

Performance

A) E90S x 8 sets:

– 1 hang power snatch

*Slightly heavier than 10/28

 

B) 12 min AMRAP:

– 1 hang power snatch (96/65, 75/55)

– 1 box jump over

– 20 double unders

 

*Add 1 rep to PS and BJO every round. 

 

Friday 11/6

Fitness

A) E2.5M x 8 sets: 

– 5 deadlifts

After sets 1, 3, 5, 7:

– 8-12 DB lat pull-overs

After sets 2, 4, 6, 8:

– 8 L-seated DB press

*DLs should be heavier than 10/29

 

Performance

A) E2.5M x 8 sets: 

– 4 deadlifts @ 70-75%

 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-10/side rear foot elevated split squats

– 16-20 banded tricep push-downs

– 8-10 bent over BB rows w/ pause

– 1 lap upside down KB walk

 

B) Conditioning Option

8-12 sets:

– 60 sec of row, bike, ski @ 80-90%

– R60S

*Goal is to keep a consistent output through all sets.

 

Saturday 11/7

Fitness 

TBA

Performance

TBA

 

Sunday 11/8

10-12pm Open Gym

 

Monday 10/19

Fitness

A) E90S x 4 sets each

Station 1: 8-12 neutral grip incline bench press w/ pause

Station 2: 12-16 weighted walking lunge

 

B) EMOM x 10-20 sets:

– 5 DB push press

– 5 DB front squats

– 5 up/downs

 

Performance

A) E90S x 8 sets:

– 3 hang power snatch

*Slightly heavier than 10/9

 

B) EMOM x 10-20 sets:

– 3 shoulder to overhead

– 3 front squats

– 3 burpees over the bar

 

*Use a challenging weight but keep sets UB.

RX+ use 3-4-5 rep scheme.

 

Tuesday 10/20

Fitness

A) E2.5M x 5 sets:

– 6 BB or double KB deadlifts

– 8-12 DB floor press

*DLs should be heavier than 10/12.

 

B) 5 rounds for time:

– 12/9 cal row

– 12/9 push-ups

– 12 double KB/DB deadlifts

– 12 alternating box step-ups

R60S

 

Performance

A) E2.5M x 5 sets: 

– 6 deadlifts @ 65-70%

 

B) 5 rounds for time:

– 15/12 cal row

– 15/12 push-ups

– 12 double KB/DB deadlifts (53/35ish)

– 9 box jump + step down

R60S

 

RX+ perform 18/15 cal row + 70/44 deadlifts

 

Wednesday 10/21

Fitness

E8M x 4-5 sets:

– 200m run

– 8 double DB hang power cleans

– 10 strict pull-ups

– 12 wallballs

– 200m row

*Switch order every set.

 

Performance

E8M x 4-5 sets:

– 200m run

– 8 power cleans (115/75)

– 12 pull-ups

– 16 wallballs (20/14)

– 250/200m row

*Switch order every set.

 

Thursday 10/22

Fitness & Performance

A) E3M x 4 sets:

– 1-2 RIR overhead strict press @ 65%

– 8-12 bent over reverse flys

 

Fitness

B) 3 rounds for time:

– 400m run

– 10 DB push press

– 10 hanging knee raise

– 30 single unders or lateral hops

 

Performance

B) 3 rounds for time:

– 400m run

– 10 DB shoulder to overhead (50/35s)

– 15 toes to bar

– 30 double unders

 

Friday 10/23

Fitness

A) E2M x 8 sets:

– 4 front squats (BB or double KB @ tough weight)

After sets 1, 3, 5, 7:

– 16 alternating top down DB incline press

After sets 2, 4, 6, 8:

– 8 L-seated banded row w/ pause

*Heavier than 10/14

 

Performance

A) E2M x 10 sets:

– 2 front squats @ 82.5-87.5%

 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 12 tall kneeling banded lat pull-down w/ pause

– 10-15 BB good mornings

– 12 DB bench press w/ intraset contrast tempo:

• Reps 1-4: 3s pause at bottom
• Reps 5-8: 3s eccentric/lowering
• Reps 9-12: fast

 

B) Conditioning Option

4-6 sets:

– 500m row/400m ski/1000m AB @ 80-90%

– R2M

*Goal is to keep a consistent pace through all sets.

*Use a different machine than last week.

 

Saturday 10/24

Fitness

TBA

Performance

TBA

 

Sunday 10/25

10-12pm Open Gym

Monday 10/12

Fitness

A) E3M x 4 sets:

– 8 BB or double KB deadlifts

– 8-12 seated DB presses

*DLs should be heavier than 10/2.

 

B) E3MOM x 4-6 sets:

– 200m run

– 8 DB hang power cleans

– 8 push-ups (regular or elevated)

 

Performance

A) E3M x 4 sets: 

– 8 deadlifts @ 62.5-67.5%

 

B) E3MOM x 4-6 sets:

– 200m run

– 8 hang power cleans

– 8 push-ups (regular, deficit, or 4-8 HSPU)

 

Tuesday 10/13

Fitness

A) E3M x 4 sets:

– 8-12 overhead strict press (moderately tough)

– 12-15 bent over reverse flys

– 8-12

 

B) EMOM x 10-20 sets:

– 4 alt. DB snatch

– 4 hanging knee raises

– 4 alternating box step-ups

*Weight step-ups with DB if able. 

 

Performance

A) E3M x 4 sets:

– 2 RIR overhead strict press @ 60%

– 8-12 bent over reverse flys 

 

B) EMOM x 10-20 sets:

– 3 TnG power snatch

– 3 toes to bar

– 3 box jump overs (24/20”)

 

Wednesday 10/14

Fitness

A) E2M x 8 sets:

– 5 front squats (BB or double KB @ tough weight)

After sets 1, 3, 5, 7:

– 16 alternating top down DB incline press

After sets 2, 4, 6, 8:

– 8 L-seated banded row w/ pause

 

B) 3 rounds for time:

– 400m row

– 20-15-10 wallballs

– 15-10-5 strict pull-ups in sets of 5

 

Performance

1. A) E2M x 8 sets:

– 3 front squats @ 82.5-85%

 

B) 3 rounds for time:

– 500/400m row

– 30-20-10 wallballs

– 15-12-9 pull-ups

*RX+ substitute CTB pull-ups or 9-6-3 bar MUs. 

 

Thursday 10/15

Fitness

E8M x 4-5 sets:

– 400m run

– 16 SA DB hang clean (4-4-4-4)

– 16 DB goblet squats

– 16/12 push-ups

– 40 single unders

*Switch order every set.

 

Performance

E8M x 4-5 sets:

– 400m run

– 20 SA DB hang clean (5-5-5-5 @ 50/35)

– 20 DB goblet squats

– 20/15 CTG push-ups

– 40 double unders

*Switch order every set. 

 

Friday 10/16

Fitness & Performance

A) E3M x 4 sets:
– 6-12 BB good mornings (moderate)

– 6-12 dips 

– 6-12 strict supinated pull-ups

*Weight dips and pull-ups if needed. 

 

B) Strength Option

3-4 sets for time:

– 8-12 weighted hanging knee raise (medball or DB)

– 8-12 bent over BB rows

– 8-12 slide hamstring curl with knee squeeze

– DB bench sandwich

• 5 regular
• 10 alternating top down
• 10 alternating bottom up
• 5 regular

 

B) Conditioning Option

4-6 sets:

– 500m row/400m ski/1000m AB @ 80-90%

– R2M

*Goal is to keep a consistent pace through all sets.

 

Saturday 10/17

Fitness

TBA

Performance

TBA

 

Saturday 10/18

10-12pm Open Gym

Monday 10/5

Fitness

A) E2.5M x 5 sets:

– 6-10 RIR close grip bench press (heavier than 9/25)

– 6-10 double KB/DB bent over rows

 

B) EMOM x 4 sets:

1: 200m row

2: 10-15 hanging knee raises or lemon squeezes

3: 10-15 dips

4: 10-15 push-ups

5: rest

 

Performance

A) E2.5M x 5 sets:

– 1 RIR close grip bench press @ 70-75%

– 6-10 double KB/DB bent over rows

 

B) EMOM x 4 sets:

1: 250/200m row

2: 10-15 toes to bar

3: 10-15 ring dips

4: 10-15 push-ups

5: rest

 

Tuesday 10/6

Fitness

A) E2M x 8 sets:

– 6 front squats (BB or double KB @ tough weight)

After sets 1, 3, 5, 7:

– 16 alternating top down DB floor press w/pause

After sets 2, 4, 6, 8:

– 16 alternating top down DB bent over rows

 

B) 12 min AMRAP:

– 2 goblet squats

– 2 ring rows

– 2 box step ups

– 20 single unders

*Add 1 rep to each movement each round except for double unders.

 

Performance

A) E2M x 8 sets:

– 4 front squats @ 80%

 

B) 12 min AMRAP:

– 1 front squat (115/75, 95/65, 75/55)

– 1 strict pull-up

– 1 box jump over (24/20”)

– 20 double unders

*Add 1 rep to each movement each round except for double unders.

 

Wednesday 10/7

Fitness

E8M x 4-5 sets:

– 16/12 cal row

– 16 goblet hold reverse lunges

– 16 DB snatch

– 16 BB push press

*Switch order every set. 

 

Performance

E8M x 4-5 sets:

– 20/16 cal row

– 20 goblet hold reverse lunges (50/35)

– 20 DB snatch

– 20 shoulder to overhead (75/55)

*Switch order every set. 

 

Thursday 10/8

Fitness & Performance

A) E3M x 4 sets:
– 8-12 seated BB press (tough)

– 8/side B-stance DB Romanian deadlifts

*Heavier than last week (9/29)

 

Fitness

B) For time:

– 600m run

– 30 RKB swings

– 60 single unders

– 30 RKB swings

– 600m run

 

Performance

B) For time:

– 800m run

– 40 RKB swings (53/35)

– 80 double unders

– 40 RKB swings

– 800m run

 

Friday 10/9

Fitness

A) E90S x 4 sets each

Station 1: 8-12 neutral grip incline bench press w/ pause

Station 2: 12-16 weighted walking lunge

 

Performance

A) E90S x 8 sets:

– 3 hang power snatch

*Start light and fast then build to moderate weight. Goal is to keep power production high.

 

Fitness & Performance

B) Strength option

3-4 sets for quality:

– 15-20 double KB/trap bar/double farmer handle deadlift @ 1010 tempo

– 10-15 DB squeeze bench press (Fitness: 10-15 DB skullcrushers)

– 10-15/side SL seated banded hamstring curls

– 10-15 banded compound rows

 

B) Conditioning option

E2M x 8-10 sets:

– 250/200m row/ski, 500/400m AB

*Use a different machine than last week. 

 

Saturday 10/10

Fitness

TBA

Performance

TBA

 

Sunday 10/11

10-12pm Open Gym