Monday 3/9

Fitness & Performance

A) E4M x 4 sets:

– 6-10 close grip bench press @ 60-65% 1RM BP

– 6-10 DB lat pull-overs

– 16-24 sandbag weighted hip extensions

 

Fitness

B) E3MOM x 4-6 sets:

– 250/200m row

– 12 RKB swings

– 9 wallballs

– 6 push-ups

 

Performance

B) E3MOM x 4-6 sets:

– 250/200m row

– 12 RKB swings (70/44)

– 12 wallballs (20/14)

– 12 push-ups

 

Tuesday 3/10

Fitness

A) E30S x 5 sets each

1: 6 DB box step ups R

2: 6 DB box step ups L

3: 6 bent over BB rows

4: 20 sec plank hold

 

B) E4M x 4-5 sets:

– 400m run (sub 300m)

– 6 DB hang power cleans

– 8 prisoner lunges

 

Performance

A) E30S x 20 sets

– 1 power clean @ 70-75%

*Work on timing and footwork for 20 perfect reps

*Should be 5-10lb heavier than last week. 

 

B) E4M x 4-5 sets:

– 400m run

– 6 DB hang power cleans (35/25s)

– 8 DB front rack lunges

 

RX+ use 50/35s.

 

Wednesday 3/11

Fitness

A) E90S x 4 sets each

1: 8/side half kneeling landmine presses

2: 8-16 seated banded hamstring curls

 

B) 3 min AMRAP x 4 sets:

– 12/9 cal row

– 8 NPU burpee facing box step overs

– max shuttle run for distance remaining time

R3M

 

Performance

A) E90S x 8 sets:

– 1 pause push press + 3 push presses

*slightly heavier than last week

 

B) 3 min AMRAP x 4 sets:

– 18/14 cal row

– 9 burpee facing box jump overs (24/20”)

– max shuttle run for distance remaining time

R3M

 

Thursday 3/12

Fitness

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 box jumps + step down (24/20”)
• 6 toes to bar

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB snatch (50/35)
• 6 lemon squeezes

R3M

6 min AMRAP @ 70-80% pace

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB push press (50/35)
• 6 sandbag squats (60/30)

R3M

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 burpees
• 30 double unders

 

Performance

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 box jumps + step down (24/20”)
• 6 toes to bar

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB snatch (50/35)
• 6 lemon squeezes

R3M

6 min AMRAP @ 70-80% pace

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB push press (50/35)
• 6 sandbag squats (60/30)

R3M

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 burpees
• 30 double unders

 

Friday 3/13

Fitness & Performance

A) E4M x 4 sets:

– 6-10 Romanian deadlifts @ 60-65% 1RM DL (last day)

– 6-10/side bent over KB row

– 6-10 DB tricep rollback extensions

*RDLs should be slightly heavier than last week.

 

B) 3 sets for quality:

– AHAP sled drag down and back 

– 1 lap/arm waiters walk

– 20 super elevated goblet squats @ 1010 tempo

– 20 alternating DB curls

 

Saturday 3/14

Fitness

TBA

Performance

TBA

 

Sunday 3/15

8AM Endurance

10-12pm Open Gym

Monday 3/2

Fitness

A) E30S x 5 sets each

1: 6 DB split squats R

2: 6 DB split squats L

3: 6 ring rows

4: 20 sec plank hold

 

B) 10 min AMRAP @ 80-90%

– 60 single unders

– 10 alternating DB snatches

– 10/7 push-ups (elevated if needed)

 

Performance

A) E30S x 20 sets

– 1 power clean @ 70-75%

*Work on timing and footwork for 20 perfect reps

 

B) 10 min AMRAP @ 80-90%

– 40 double unders

– 10 alternating DB snatches 50/35

– 10/7 push-ups

 

Fitness & Performance

C) 1 set with little to no breaks:

– 10 abmat sit-ups

– 10 lemon squeezes

– 20 abmat sit-ups

– 20 medball Russian twists

– 30 abmat sit-ups

– 30 mountain climbers

– 20 abmat sit-ups

– 20 medball Russian twist

– 10 lemon squeezes

– 10 abmat sit-ups

 

Tuesday 3/3

Fitness

A) E2MOM x 5 sets:

– 6/side DB Filly presses

– 8 supine medball hamstring curls

 

B) EMOM x 4-6 sets

1: 12/9 or 10/7 cal row

2: 10 DB push press

3: 8 strict pull-ups + 4 burpees

 

Performance

A) E2MOM x 5 sets:

– 1 pause push press + 4 push presses

*slightly heavier than last week

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 10 push press (115/75)

3: 8 pull-ups + 4 burpees to target

 

RX+ perform 15/12-12-9+5 rep scheme.

 

Wednesday 3/4

Fitness

2 total sets: 

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 8 box step ups
• 10 RKB swings 

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 4 DB devil press
• 6 ring rows

R4M

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 8 sandbag/medball/air squats
• 10 push-ups

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 3 DB Curtis Ps
• 5 hanging knee raises

 

Performance

2 total sets: 

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 7 box jumps + step down (24/20”)
• 9 RKB swings (53/35)

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 3 DB devil press (35/25s)
• 5 ring rows

R4M

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 7 sandbag squats
• 9/7 push-ups

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 3 DB Curtis Ps
• 5 toes to bar

 

Thursday 3/5

Fitness & Performance

A) E4M x 4 sets:

– 6-10 Romanian deadlifts @ 60-65% 1RM DL

– 6-10/side bent over KB row

– 10-20 banded tricep push downs

*RDLs should be slightly heavier than last week

 

Fitness

B) 5 rounds for time:
– 200m run

– 8 double DB hang power cleans

– 40 single unders

*Goal is to try and get slightly faster each round

 

Performance

B) 5 rounds for time:

– 200m run

– 6 hang power cleans

– 30 double unders 

R60S

*Goal is to try and get slightly faster each round

 

Friday 3/6

Fitness

A) E4M x 4 sets:

– 16 goblet squats@ 1010 tempo

– 6-12 strict supinated pull-ups 

– 6-12 seated Arnold presses

*Goblet squats should be heavier than last week.

 

Performance

A) E4M x 4 sets:

– 8 front squats @ 64-68%

– 6-12 ring pull-ups 

– 6-12 seated Arnold presses

 

Fitness & Performance

B) E6M x 3-4 sets @ 95-100% pace:

– heavy sled drag down and back (wall to wall)

– 3 length sprint (cone to cone to cone)

– 10 burpees AFAP

*Sub 15 sec all out bike for sprints. 

 

Saturday 3/7

Fitness

TBA

Performance

TBA

 

Sunday 3/8

8AM Endurance

10-12pm Open Gym

Monday 2/24

Fitness

A) E2MOM x 5 sets:

– 6 seated BB presses

– 8 weight plate good mornings

 

B) AMRAP in 2 min x 5 sets:

– 10 DB push press

– 10 box step ups

R2M

*pick up where you leave off 

 

Performance

A) E2MOM x 5 sets:

– 5 pause push press

 

B) AMRAP in 2 min x 5 sets:

– 10 push press (115/75)

– 10 box jumps w/ step down (24/20”)

R2M

*pick up where you leave off 

 

Tuesday 2/25

Fitness

A) E4M x 3 sets:

– 20 goblet squats @ 1010 tempo (build to a heavy set)

– 10 DB lat pull-overs

– 30 sec flutter kicks

– 1 lap/arm suitcase carry

 

B) E6M x 3 sets:

– 40/30 cal row

– 30 wallballs

– 20 medball weighted sit-ups

 

Performance

A) E4M x 3 sets:

Set 1: 10 front squats @ 72%

Sets 2&3: 10 front squats @ 64%

*After every set perform 10 DB lat pull-overs

 

B) E6M x 3 sets:

– 50/40 cal row

– 35 wallballs

– 20 toes to bar

 

Wednesday 2/26

Fitness & Performance

A) E4M x 4 sets:

– 8-12 Romanian deadlifts @ 60-65% 1RM DL

– 8-12 ring rows w/ pause (as horizontal as possible)

– 8-12 seated overhead DB tricep extension

 

B) E4M x 4-6 sets @ 95-100% effort

– suicide sprint

– 15 RKB swings (heavy)

– 10 burpees AFAP

 

*Sub run with 15 sec all out on Assault Bike.

 

Thursday 2/27

Fitness & Performance

Aerobic Capacity

10 min AMRAP @ 70-80%

– 200m run

– 10 SA DB hang power clean + push press (5/side @ 50/35)

– 8 lemon squeezes

R5M

10 min AMRAP @ 70-80%

– 250/200m row

– 10 sandbag squats

– 6 strict pull-ups

R5M

10 min AMRAP @ 70-80%

– 50 double unders (sub 75 single unders)

– 20 prisoner walking reverse lunges

– 20 sec plank hold

 

Friday 2/28

Fitness & Performance

A) E4M x 4 sets:

– 8-12 close grip bench press @ 60-65% 1RM BP

– 6-12 supinated strict pull-ups (perform on rings if able)

– 16-24 sandbag weighted hip extensions

 

B) 3 sets for quality:

– 20 sandbag hug walking lunges

– 10-15 DB chest flys

– 10-15 incline Y raises w/ pause

– 30 sec medball Russian twists

 

Saturday 2/29

Fitness

TBA

Performance

TBA

 

Sunday 3/1

8AM Endurance

10-12pm Open Gym

Monday 2/17

Fitness

A) E3M x 4 sets:

– 10-15 heel elevated double KB front squats (tough)

– 10-15 supinated pull-ups

 

B) 4 rounds for time:

– 400m run

– 10 DB push press

 

Performance

A) E3M x 4 sets:

– 1 RIR front squats @ 60% (1 sec pause at top)

– 1 RIR strict supinated pull-ups 

 

B) 4 rounds for time:

– 400m run

– 10 shoulder to overhead (115/75)

 

Tuesday 2/18

Fitness & Performance

A) E4M x 4 sets:

– 8-12 Romanian deadlifts @ 60% 1RM DL

– 8-12/side bent over KB rows 

– 8-12 DB floor press (pause 1 count on floor)

 

Fitness

B) E3M x 4-6 sets:

– 12/9 or 10/7 cal row

– 10 alternating DB snatch

– 8 kip to knee tuck

 

*scale with 10 abmat sit-ups

 

Performance

B) E3M x 4-6 sets:

– 12/9 cal row

– 10 alternating DB snatch

– 8 toes to bar

 

RX+ scale up to 15/12-12-9 reps

 

Wednesday 2/19

Fitness

AMRAP in 15 min at 70-80% pace:

– 500/400 m row

– 75 single unders

– 12 BB/DB push press

R5M then,

AMRAP in 15 min at 70-80% pace:

– 400 m run

– 20 push-ups

– 20 wallballs

 

Performance

AMRAP in 15 min at 70-80% pace:

– 500/400m row

– 50 double unders

– 10 strict handstand push-ups

R5M then,

AMRAP in 15 min at 70-80% pace:

– 400m run

– 30/24 push-ups

– 20 wallballs (20/14)

 

Thursday 2/20

Fitness & Performance

A) E4M x 4 sets:

– 8-12 close grip bench press @ 50-60% 1RM BP

– 4-12/side single arm ring row w/ reach

– 8-12 DB floor press (pause 1 count on floor)

 

Fitness

B) E4M x 4 sets:

– 200m run

– 12 RKB swings

– 10 goblet hold reverse lunges

– 8 strict pull-ups

R60S

 

Performance

B) E4M x 4 sets:

– 200m run

– 15 RKB swings (53/35)

– 12 DB overhead walking lunges, 6/side (35/25)

– 9 pull-ups

R60S

 

Friday 2/21

Fitness

A) EMOM x 5 sets

1: 8-12 L-seated DB press

2: 8-12 bent over BB rows

3: 8-12 weighted lunges

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 65-85%

+

E2MOM x 5 sets:

– 1 clean & jerk @ 88, 93, 98, 101+%

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap farmers carry (heavy)

– 1 length face pull sled drag

– 20-30 alternating leg lift overs

– 10-15 DB skullcrushers 

 

Saturday 2/22

Fitness

TBA

Performance

TBA

 

Sunday 2/23

8AM Endurance

10-12pm Open Gym

Monday 2/10

Fitness

A) EMOM x 5 sets each
1: 8 strict BB presses

2: 12 sumo stance KB deadlifts

3: 16 alternating Russian twists

 

B) E4M x 4-5 rounds:

– 12/9 cal row

– 12 alternating DB snatch

– 36 single unders

– 12 walking lunges (weighted if able)

 

Performance

A) EMOM x 5 sets:

– 1 snatch @ 55-75%

+

E2MOM x 5 sets:

– 1 snatch @ 80, 85, 87.5, 90, 90+%

 

B) E4M x 4-5 rounds:

– 16/12 cal row

– 8 power snatches (96/65)

– 36 double unders

– 8 overhead squats

 

Tuesday 2/11

Fitness

A) E4M x 3 sets:

– 10-15 heel elevated goblet squats (tough)

– 10-15 supinated pull-ups

– 10-15 seated Arnold presses

 

B) E3M x 4-6 sets:

– 200m run

– 7 double DB hang squat cleans

– 7 hanging knee raises 

 

*Sub 10 abmat sit-ups if needed. 

 

Performance

A) E4M x 3 sets:

– 2 RIR front squats @ 60% (1 sec pause at top)

– 2 RIR strict supinated pull-ups 

– 10-15 seated Arnold presses

 

B) E3M x 4-6 sets:

– 200m run

– 5 hang squat cleans (115/75)

– 7 toes to bar

 

*RX+ use 135/95.

 

Wednesday 2/12

Fitness 

A) E4M x 3 sets:

– 10-15 hip elevated DB floor press

– 10-15 DB lat pull-overs

– 10-15 banded face pulls

 

B) EMOM x 20-25 minutes

– 5 double KB deadlifts

– 4 strict pull-ups

– 3 push-ups

 

Performance

A) E4M x 3 sets:

– 2 RIR bench press @ 60%

– 10-15 DB lat pull-overs

– 10-15 banded face pulls

 

B) EMOM x 20-25 minutes

– 1 deadlift @ 65%

– 3 strict pull-ups

– 5 push-ups

 

RX+ substitute push-ups with 3 strict HSPUs.

 

Thursday 2/13

Fitness

A) EMOM x 5 sets

1: 8-12 DB incline press

2: 8-12 double KB upright rows

3: 8-12 BB or sandbag good mornings (light to moderate weight)

 

B) 5 rounds for total reps:

– 40 seconds max calorie row

– R20S

– 40 seconds max wallballs

– R20S

– 40 seconds max burpees over the bar

– R80S

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 60-80%

+

E2MOM x 5 sets:

– 1 clean & jerk @ 85, 87.5, 90, 92.5, 95%

 

B) 5 rounds for total reps:

– 40 seconds max calorie row

– R20S

– 40 seconds max wallballs (20/14)

– R20S

– 40 seconds max burpees over the bar

– R80S

 

*RX+ try and stay UB on wallballs.

 

Friday 2/14

Fitness & Performance

A) E4M x 4 sets

– 20 front rack reverse lunges

– 10-15 strict dips

– 10/side bent over row

 

B) 3 sets for quality:

– 2 laps heavy sandbag hug walk

– 10-15 earthquake bench press 

– 16 alternating DB death march steps

– 10-15 L-seated band rows

 

Saturday 2/15

Fitness

TBA

Performance

TBA

 

Sunday 2/16

8AM Endurance

10-12pm Open Gym

Monday 2/3

Fitness

A) E4M x 3 sets:

– 10-15 heel elevated goblet squats (tough)

– 3 RIR ring rows @ 1010 tempo 

– 10-15 lateral DB raises

 

B) E5M x 3-4 sets:

– 400m run

– 15 sit-ups

– 12 lunges (weighted if able

– 9 NPU burpees

 

Performance

A) E4M x 3 sets:

– 3 RIR front squats @ 60% (1 sec pause at top)

– 3 RIR horizontal ring rows @ 1010 tempo 

– 10-15 lateral DB raises

 

B) E5M x 3-4 sets:

– 400m run

– 12 toes to bar

– 9 front squats (115/75, 95/65, 75/55)

– 6 burpees over the barbell

 

Tuesday 2/4

Fitness

A) E4M x 3 sets:

– 10-15 DB bench press

– 10-15 banded lat pull-down

– 10-15 banded face pulls

 

B) 10 rounds for time

– 40 single unders

– 5 pull-ups

– 7 push-ups

– 9 RKB swings

 

*Sub 20 lateral hops and elevate push-ups if needed .

 

Performance

A) E4M x 3 sets:

– 3 RIR bench press @ 60%

– 10-15 banded lat pull-down

– 10-15 banded face pulls

 

B) 10 rounds for time

– 20 double unders

– 5 pull-ups

– 7 push-ups

– 9 RKB swings (70/44)

 

Wednesday 2/5

Fitness

A) E2MOM x 8 sets (4 each)

1: 8/side DB/KB front foot elevated split squats 

2: 8 seated BB overhead presses + 

 

B) 5 sets for max reps with a 2 min running clock:

– 24/18 cal row

– max effort DB devil press in remaining time

R2M between sets

 

*Scale row to 20/15 if needed. 

 

Performance

A) E2MOM x 4 sets:

– 1 pause clean + 1 clean + 1 jerk

*work from 60-80%

+

E2MOM x 4 sets:

– 1 clean + 1 jerk @ 85, 87.5, 90, 90+%

 

B) 5 sets for max reps with a 2 min running clock:

– 28/21 cal row

– max effort DB devil press (35/25s) in remaining time

R2M between sets

 

Thursday 2/6

Fitness & Performance

10 min AMRAP @ 70-80% pace

– 250/200m row

– 10 sandbag weighted box step-ups

– 10/7 push-ups

R5M

10 min AMRAP @ 70-80% pace

– 200m run

– 5/side KB clean & jerk 

– 5 burpee to strict pull-ups

R5M

10 min AMRAP @ 70-80% pace

– 50 double unders

– 35 air squats

– 20 sit-ups

 

*Each should be performed at a conversational pace. 

 

Friday 2/7

Fitness & Performance

A) E4M x 4 sets

– 10-15 DB incline press

– 10-15 BB bent over row

– 10/15 KB Romanian deadlifts

 

B) 3 sets for quality:

– 30 sec heavy sandbag march

– 1 length/side lateral sled drag 

– 1 length/side walking KB side bend

 

C) 2 sets “Arm Farm”

– Rest as needed between sets

 

Saturday 2/8

Fitness

TBA

Performance

TBA

 

Sunday 2/9

8AM Endurance

10-12pm Open Gym

Monday 1/27

Fitness

A) E2.5M x 6 sets (3 each)

1: 20 alternating double KB front rack reverse lunges

2: 10 L-seated band row + 10 lemon squeezes + 20 second/side side plank

 

B) Three sets for max reps of:

– 60 seconds of wallballs

– 60 seconds of RKB swings 

– 60 seconds of box step overs

– 60 seconds of L-seated DB press

– 60 seconds of rowing for calories

Rest 3 minutes

 

Performance

A) E2.5M x 6 sets – back squat
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 1 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+%

*make attempt towards end of 2.5 minute interval

 

B) Three sets for max reps of:

– 60 seconds of wallballs

– 60 seconds of RKB swings (53/35)

– 60 seconds of DB box step overs (50/35 lbs to 20/16″ box)

– 60 seconds of strict handstand push-ups (sub L-seated DB press)

– 60 seconds of rowing for calories

Rest 3 minutes

 

Tuesday 1/28

Fitness

A) EMOM x 10 sets (5 sets each)

1: 8-12 BB sumo deadlift highpulls 

2: 8-12 medball hamstring curls

 

B) For time:

– 100 single unders

– 20 SA DB hang clean + jerk (10/arm)

– 20 sit-ups

– 80 single unders

– 16 SA DB hang clean + jerk

– 16 sit-ups

– 60 single unders

– 12 SA DB hang clean + jerk 

– 12 sit-ups

– 40 single unders

– 8 SA DB hang clean + jerk 

– 8 sit-ups

– 20 single unders

– 4 SA DB hang clean + jerk 

– 4 sit-ups

 

Performance 

A) EMOM x 5 sets:

– 1 pause clean + 1 clean

*work from 60-80%

+

EMOM x 5 sets:

– 1 clean @ 85, 87.5, 90, 90+, 90+%

 

B) For time:

– 50 double unders

– 10 power cleans (95/65)

– 10 shoulder to overhead

– 40 double unders

– 8 power cleans 

– 8 shoulder to overhead

– 30 double unders

– 8 power cleans 

– 8 shoulder to overhead

– 20 double unders

– 6 power cleans 

– 6 shoulder to overhead

– 10 double unders

– 4 power cleans 

– 4 shoulder to overhead

 

RX+ ascending weights (95/65, 115/75, 135/95, 155/105, 185/125)

 

Fitness & Performance

C) 3 sets for time:

– 20 reverse snow angels

– 10/side banded clam shells

 

Wednesday 1/29

Fitness

A) E2.5M x 6 sets (3 sets each)

1: 10-15 DB bench press + 10 inverted rows

2: 20 slide mountain climbers + 20 band pull-aparts (10 prone, 10 supine)

 

B) 3 rounds:

– 9 push-ups

– 9 air squats

– 9 hanging knee raises

+

400m run

+

3 rounds:

– 7 push-ups

– 7 air squats

– 7 hanging knee raises

+

400m run

+

3 rounds:

– 5 push-ups

– 5 air squats

– 5 hanging knee raises

 

Performance 

A) E2.5M x 6 sets – bench press
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 1 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+%

*make attempt towards end of 2.5 minute interval

 

B) 3 rounds:

– 9 push-ups

– 9 box jumps + step down

– 9 toes to bar

+

400m run

+

3 rounds:

– 7 push-ups

– 7 box jumps + step down

– 7 toes to bar 

+

400m run

+

3 rounds:

– 5 push-ups

– 5 box jumps + step down

– 5 toes to bar 

+ 

400m run

 

Thursday 1/30

Fitness

A) EMOM x 10 sets

Station 1: 12 alternating DB piston presses (6/side)

Station 2: 8 DB lat pull-overs

 

B) 5 min AMRAP:

– 5 strict pull-ups

– 10/7 cal row

R60S

5 min AMRAP:

– 5 DB devil presses 

– 10/7 cal row

R60S

5 min AMRAP:

– 5 burpees over the rower

– 10/7 cal row

 

Performance – split jerk

A) EMOM x 10 sets

– 1 split jerk @ 55-95%

 

B) 5 min AMRAP:

– 6 CTB pull-ups

– 12/9 cal row

R2M

5 min AMRAP:

– 6 DB devil presses (35/25s)

– 12/9 cal row

R2M

5 min AMRAP:

– 6 burpees over the rower

– 12/9 cal row

 

Friday 1/31

Fitness

A) EMOM x 10 sets (5 each)

1: 8 snatch grip Romanian deadlifts

2: 8 ring or box dips

 

Performance 

A) EMOM x 5 sets:

– 1 pause snatch + 1 snatch

*work from 55-75%

+

EMOM x 5 sets:

– 1 snatch @ 80, 85, 87.5, 90, 90+%

 

Fitness & Performance

B) 3 sets for quality:

– 1 length seated bent over hand over hand sled pull

– 10/side DB/KB rear foot elevated split squats

– 6-8 strict toes to bar

– 10 reps DB delt triad (front raise, lateral raise, strict press)

 

Saturday 2/1

Fitness

TBA

 

Performance

TBA

 

Sunday 2/2

8AM Endurance

10-12pm Open Gym

Monday 1/20

Fitness

A) E2MOM x 8 sets (4 sets each)

1: 10 BB Romanian deadlifts

2: 10 DB upright row

 

B) 4 min running clock:

– row 400m

– in remaining time AMRAP:

• 10 wallballs
• 5 hanging knee raises, lemon squeezes, or sit-ups

R2M, repeat for a total of 4 sets

 

Performance

A) E2MOM x 4 sets:

– 1 clean pull + 1 clean 2” below knee

*work from 60-75%

+

E2MOM x 4 sets:

– 1 clean @ 80, 85, 90, 90+%

 

B) 4 min running clock:

– row 500/400m

– in remaining time AMRAP:

• 10 wallballs (20/14 to 10/9’)
• 5 toes to bar

R2M, repeat for a total of 4 sets

 

Tuesday 1/21

Fitness

A) EMOM x 10 sets

Station 1: 5 BB push presses

Station 2: 7 banded lat pull-downs

 

B) 10 min AMRAP:

– 6 strict pull-ups

– 6/side DB hang clean and jerks (50/35)

– 12 goblet hold reverse lunges

– 36 single unders

 

Performance

A) EMOM x 5 sets:

– 1 pause split jerk @ 55-75%

+ 

EMOM x 5 sets:

– 1 split jerk @ 80-90%

 

B) 10 min AMRAP:

– 6 pull-ups

– 6/side DB hang clean and jerks (50/35)

– 12 goblet hold reverse lunges

– 24 double unders

 

Wednesday 1/22

Fitness

A) E2.5M x 5 sets

– 5 deadlifts (moderately heavy)

– 20 Russian twist (use bumper plate or medball)

 

B) E3M x 4-6 sets:

– 200m run

– 12 RKB swings 

– 9 deficit push-ups

– 6 box jumps w/ step down

 

Performance

A) E2.5M x 5 sets – deadlift max
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 2 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+% 

 

B) E3M x 4-6 sets:

– 200m run

– 12 RKB swings (70/53)

– 9 deficit push-ups

– 6 box jumps w/ step down (24/20”) 

 

*For push-ups, prop yourself up on two bumper plates and touch chest to floor. 

*Keep pace high and times consistent.

 

Thursday 1/23

Fitness

A) EMOM x 10 sets (5 each)

1: 10 DB incline presses

2: 8 BB/sandbag good mornings (moderate weight, perfect movement)

 

B) For time:

– 800m row

– 30 alternating DB snatches 

– 30 goblet squats

– 800m row

 

*Scale run to 600 if needed 

 

Performance

A) EMOM x 10 sets

Sets 1-5: 3 stop snatch

Sets 6-10: snatch

*Build over the course of 10 sets to a heavy single.

 

B) For time:

– 1000/800m row 

– 30 power snatches (135/95, 115/75, 95/65, 75/66)

– 1000/800m row 

 

Friday 1/24

Fitness

A) E3M x 5 sets:

– 6 double KB front squats

– 8 chest supported incline DB/KB row / pause (bench on 16” box) 

– 10 banded tricep push downs 

 

Performance

A) E3M x 5 sets:

– 1 front squat @ 32X1 tempo + 2 regular front squats

– 8 chest supported incline DB/KB row w/ pause (bench on 16” box) 

– 10 banded tricep push downs w/ pause

 

Fitness & Performance

B) 3 sets for quality:

– 10 BB Romanian deadlifts @ 60% 1RM deadlift

– 10 DB lat pull-overs

– 1 lap/arm waiters carry 

– 20 hollow rocks

 

Saturday 1/25

Fitness

TBA

 

Performance

TBA

 

Sunday 1/26

8AM Endurance

10-12pm Open Gym