Monday 10/2
Fitness
A) E4M x 4 sets:
– 6 BB or dKB front squats
– 8-12/side bent over DB row
– 4/side TGUP sit-ups
*If using KBs for FS, add 3211 tempo
B) For time:
– 600m run
– 40 wallballs in UB sets of 10
– 400m run
– 30 hanging knee raises in UB sets of 6
– 200m run
– 20 burpees
Performance
A) E3.5M x 5 sets:
Set 1: 6 front squats squats (building set)
Set 2-4: 6 front squats @ 2 RIR
*heavier than 9/22
B) For time:
– 600m run
– 60 wallballs (20/14)
– 400m run
– 40 toes to bar
– 200m run
– 20 burpees to target
Tuesday 10/3
Fitness
A) E3M x 6 sets:
– 3 deadlifts (building each set)
After odd sets: 8-12 bent over banded lat pulls
After even sets: 8-16 DB floor press w/ pause
B) E5M x 3-5 sets:
– 400m row
– 15 RKB swings
– 10 box step-ups
Performance
A) E3M x 6 sets
Set 1: 3 deadlifts (building set)
Sets 2-6: 3 deadlifts @ 1-2 RIR
*Heavier than 9/25
B) E5M x 3-5 sets:
– 500/400m row
– 20 RKB swings (53/35)
– 10 box jump overs (24/20”)
RX+ use 70/44.
Wednesday 10/4
Fitness & Performance
3 min clock:
– 200m run, in remaining time…
- 6 SA DB push press (3/side @ 50/35)
- 6 air squats
R1.5M
3 min clock:
– 18 double unders (sub singles)
– 3 strict pull-ups
– 3 up/downs
R1.5M
3 min clock:
– 250/200m row, in remaining time…
- 6 SA DB hang power cleans (3/3)
- 6 lemon squeezes
R1.5M
3 min clock:
– 18 double unders
– 6 push-ups
– 6 prisoner reverse lunges
R1.5M
3 min clock:
– 200m run, in remaining time…
- 6 ring rows
- 6 box step-ups
R1.5M
*Switch runs and rows second time through.
Thursday 10/5
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side box step-downs (knee height, no push off)
Even sets:
– 8-12/side half kneeling DB press w/ band row
– 12-16 leg lift-overs
*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding weight.
*Last day for these movments
B) E3MOM x 5-8 sets
– 15/12 cal row
– 5 TnG squat cleans (135/95, 115/75, 95/65)
– 5 burpees over the barbell
Performance
A) E2M x 8 sets
Sets 1-4: 1 low hang clean + 1 clean + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk
B) E3MOM x 5-8 sets
– 15/12 cal row
– 5 TnG squat cleans (135/95, 115/75, 95/65)
– 5 burpees over the barbell
RX+ complete with 20/16 cal row
Friday 10/6
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 goodmornings (off rack or floor)
B) Strength Option
3-4 sets for quality:
– 1 length seated hand over hand sled pull
– 8/side rear foot elevated split squat (sub regular split squat)
– 16 dKB gorilla rows
– 12-16 banded or cable tricep push-downs
OR
Conditioning Option
10 to 1 reps of:
– plate ground to overhead
– air squats
– sit-ups
After sets 9-7-5-3 complete a 200m run
Saturday 10/7
Fitness
TBA
Performance
TBA
Sunday 10/8
10-12pm Open Gym
