Monday 12/25

Merry Christmas! – Gym closed

Tuesday 12/26

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts* @ 3011 tempo

– 12-16 DB bench press w/ pause

– 12-16 straight arm banded lat pull-down

*Heavier than last week

Fitness

B) E5M x 3-5 sets:

– 400m run

– 12 RKB swings

– 9 strict pull-ups

Performance

B) E5M x 3-5 sets:

– 400m run

– 15 RKB swings (53/35)

– 12 pull-ups

RX+ complete with 70/44, CTB pull-ups or 5 bMUs

Wednesday 12/27

Fitness

E90S x sets 5-7 sets

1: 200m row

2: 19 DB thrusters (35/25s) + 9 hanging knee raises

3: 200m run

4: 6 up/down DB devil cleans + 6 box step-ups

5: rest

Performance

E90S x sets 5-7 sets

1: 250/200m row

2: 12 DB thrusters (35/25s) + 9 toes to bar

3: 200m run

4: 6 DB devil cleans + 6 box jump overs 

5: rest

RX+ perform w/ no rest set for a total of 7-8 sets.

Thursday 12/28

Fitness

A) E2M x 6 sets

Odd sets:

– 8-12/side SA DB bench press

– 8-12 BB good mornings

Even sets:

– 8-12/side SA half kneeling banded high row

– 12-16 hip extension marches (off bench)

*Last day for these movements

B) E90S x 10-15 sets:

– 20 single unders

– 4 DB hang power clean + push press

– 4 reverse lunges (prisoner or DB)

– 2 burpees

Performance

A) E2M x 6 sets:

Sets 1-3: 1 clean + 2 spit jerks

Sets 4-6: 1 clean + 1 split jerks

*Receive clean in full squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 power clean + push jerks (115/75, 95/65, 75/55)

– 4 front rack reverse lunges

– 3 burpees over the barbell

Friday 12/29

Fitness

A) E3M x 5 sets:

– 8-12 DB or BB bench press

– 3-6 strict or 2-4 negative supinated pull-ups

– 8-12 sandbag hip thrusts off bench w/ pause

Performance

A) E3M x 5 sets:

– 6 bench press @ 2RIR

– 4-6 strict supinated/ring pull-ups

– 8/side shoulder external rotations

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alternating DB death march

– 12-16/side SA banded tricep push-down (red)

– 8-12 banded Spanish squats

– 8-12 BB drag curls

OR

Conditioning Option

10 min AMRAP

– 10 cal row

– 10 air squats

– 10 push-ups

R3M

10 min AMRAP

– 10 cal row

– 10 RKB swings

– 10 abmat sit-ups

Saturday 12/30

Fitness

TBA

Performance

TBA

Sunday 12/31

10-12pm Open Gym

Monday 12/11

Fitness

A) E4M x 3 sets:

– 8-12 DB or BB bench press

– 4-8 strict or 2-4 negative supinated pull-ups

– 8-12 sandbag hip thrusts off bench w/ pause

B) 5 rounds – 3 min AMRAP

– 6 RKB swings

– 4 push-ups 

– 8 air squats

R60S after each round

Performance

A) E4M x 3 sets:

– 8 bench press @ 2RIR

– 4-8 strict supinated/ring pull-ups

– 8/side shoulder external rotations

B) “The Chief”

5 rounds – 3 min AMRAP

– 3 power cleans

– 6 push-ups

– 9 air squats

R60S after each round

Tuesday 12/12

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8-12/side half kneeling landmine press

– 6 toe drag box step-downs (R)

Even sets:

– 16 alt. KB gorilla rows

– 6 toe drag box step-downs (L)

B) E2M x 8-12 sets

Odd

– 12/9 cal row

– 8-12 alt. DB hang power snatch

Even

– 12/9 cal row

– 4-6 up/down + box step up

Performance

A) E2M x 8 sets:

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch

*Receive in full squat if able

B) E2M x 8-12 sets

Odd

– 15/12 cal row

– 12 alt. DB hang power snatch (50/35)

Even

– 15/12 cal row

– 6 burpee + box jump overs (24/20”)

Wednesday 12/13

Fitness

EMOM x 4-7 sets

1: 12/9 cal row

2: 12 DB push press + 6 ring rows

3: 12 alternating box step-ups

4: 12/9 cal row

5: 6 dips + 9 lemon squeezes

6: 36 single unders

7: rest

Performance

EMOM x 4-7 sets

1: 15/12 cal row

2: 12 shoulder to overhead (115/75, 95/65, 75/55) + 6 pull-ups

3: 12 alternating box step-ups

4: 15/12 cal row

5: 6 dips + 9 lemon squeezes

6: 36 double unders

7: rest

Thursday 12/14

Fitness

A) E3.5M x 5 sets:

– 8 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 8-12 tough ring rows

*heavier than last week’s 8s

B) E5M x 3-5 sets:

– 400m run (scale to 300m)

– 8 double DB/KB hang squat cleans

– 8-12 push-ups

Performance

A) E3.5M x 5 sets

Set 1: 6 back squats (building set)

Set 2-4: 6 back squats @ 2 RIR

*heavier than last week’s 8s

B) E5M x 3-5 sets:

– 400m run

– 8 double DB/KB hang squat cleans (35/25s)

– 16 push-ups

Friday 12/15

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts* @ 3011 tempo

– 12-16 DB bench press w/ pause

– 12-16 straight arm banded lat pull-down

*Heavier than last week

B) Strength Option

3-4 sets for quality:

– 8-12 towel slide hamstring curls

– 12-16 band/cable tricep push-down

– 8-12 DB lat pull-over (off bench)

– 8 banded rotational snapbacks

OR 

Conditioning Option

16 min AMRAP:

– 8/6 cal row

– 2 lunges

– 2 RKB swings

– 2 KB push press (1/arm

*increase all movements except row by 2 reps

Saturday 12/16

Fitness

TBA

Performance

TBA

Sunday 12/17

Open Gym 10-12pm

Monday 12/4

Fitness

A) E2M x 6 sets

Odd sets:

– 8-12/side half kneeling landmine press

– 6 toe drag box step-downs (R)

Even sets:

– 16 alt. KB gorilla rows

– 6 toe drag box step-downs (L)

B) E90S x 10-15 sets:
– 20 single unders

– 6 DB hang power snatches

– 5 goblet squats

– 4 strict pull-ups

Performance

A) E2M x 6 sets:

– 1 power snatch + 1 overhead squat + 1 hang (squat) snatch

*OHS to the best of your ability while keeping form.

B) E90S x 10-15 sets:
– 20 double unders

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

– 4 overhead squats

– 5 pull-ups

 RX+ perform with CTB pull-ups or 2 bar or ring MUs

Scale with front squats

Tuesday 12/5

Fitness

A) E4M x 5 sets:

– 8 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 8-12 tough ring rows

*heavier than last week’s 8s

B) E5M x 4-5 sets:

– 500/400m row

– 12 DB/KB thrusters (35/25s)

– 12 lemon squeezes

*Keep rowing efforts the same

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Set 2-4: 8 front squats @ 2 RIR

*heavier than last week’s 8s

B) E5M x 4-5 sets:

– 500/400m row

– 12 DB/KB thrusters (35/25s)

– 12 lemon squeezes

*Keep rowing efforts the same

Wednesday 12/6

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 12-16 DB bench press w/ pause

– 12-16 straight arm banded lat pull-down

Fitness

B) 5 rounds for time:

– 200m run

– 12 RKB swings

– 10 push-ups

– 8 box step-ups

R60S

Performance

B) 5 rounds for time:

– 200m run

– 15 RKB swings

– 12 push-ups

– 9 box jump overs (24/20”)

R60S

Thursday 12/7

Fitness

EMOM x 4-7 sets

1: 12/9 cal row

2: 12 plate ground to overhead

3: 9 hanging knee raises

4: 12/9 cal row

5: 12 wallballs 

6: 6 burpees

7: rest

Performance

EMOM x 4-7 sets

1: 15/12 cal row

2: 12 plate ground to overhead

3: 9 toes to bar

4: 15/12 cal row

5: 15 wallballs (20/14)

6: 9 burpees to target

7: rest

Friday 12/8

Fitness

A) E2M x 6 sets

Odd sets:

– 8-12/side SA DB bench press

– 8-12 BB good mornings

Even sets:

– 8-12/side SA half kneeling banded high row

– 12-16 hip extension marches (off bench)

Performance

A) E2M x 6 sets:

Sets 1-2: 1 clean + 1 push press + 1 push jerk + 1 spit jerk

Sets 3-4: 1 clean + 1 push jerk + 1 spit jerk

Sets 4-6: 1 clean + 1 split jerk

*Receive clean in full squat if able

Fitness & Performance

B) Strength Option

3 sets:

– 1 lap heavy sled push or drag

– 8-12 DB tricep rollback extensions

+ 

3 sets:

– 16-20 DB walking lunges

– 8-12 BB or EZ bar curls

OR

Conditioning Option

20 min AMRAP

– 250/200m row or 500/400m bike

– 12 walking lunges

– 10 ring rows

– 8 dips

Saturday 12/9

Fitness

TBA

Performance

TBA

Sunday 12/10

Open Gym 10-12pm

Monday 11/27

Fitness

A) E4M x 4 sets:

– 8 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 16-24 alt KB gorilla rows

B) 3 rounds for time:

– 40-30-20 cal row

– 30-20-10 wallballs in UB sets of 10

– 20-15-10 hanging knee raises in UB sets of 5

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Set 2-4: 8 front squats @ 2-3 RIR

B) 3 rounds for time:

– 50-40-30 cal row

– 40-30-20 wallballs (20/14)

– 30-20-10 toes to bar

Tuesday 11/28

Fitness & Performance

A) E4M x 4 sets:

– 10/side KB wall assisted Romanian deadlift

– 10-20 DB incline press w/ pause

– 5-10 strict or 3-5 negative pull-ups (on BB off rack)

*Last time through these movements

Fitness

B) E90S x 10-15 sets:
– 8 RKB swings

– 6 ring rows

– 6 push-ups

– 4 box step-ups

Performance

B) E90S x 10-15 sets:
– 8 RKB swings (heavy)

– 4 pull-ups

– 6 push-ups

– 4 box jump overs (24/20”)

RX+ perform 1 more rep on each movement w/ CTB pull-ups

Wednesday 11/29

Fitness

– 400m row

– 12 alt. DB hang power snatch 

– 12 goblet squats

– 400m run

– 12 ring dips

– 12 abmat sit-ups

– 36 single unders

Performance

E12M x 3-4 sets:
– 500/400m row

– 12 alt. DB hang power snatch (50/35)

– 16 goblet squats

– 400m run

– 12 ring dips

– 16 abmat sit-ups

– 48 double unders

Thursday 11/30

Fitness

A) E2M x 6 sets

Odd sets:

– 8-12/side SA DB bench press

– 8-12 BB good mornings

Even sets:

– 8-12/side SA half kneeling banded high row

– 12-16 hip extension marches (off bench)

B) E90S x 12-16 sets total…

Odd: 

– 300m run (scale to 200 if needed)

Even: 

– 5 DB hang power clean + push press

– 4 front squats

– 3 burpees

Performance

A) E2M x 6 sets:

Sets 1-2: 1 clean + 1 push press + 1 push jerk + 1 spit jerk

Sets 3-4: 1 clean + 1 push jerk + 1 spit jerk

Sets 4-6: 1 clean + 1 split jerk

*Receive clean in full squat if able

B) E90S x 12-16 sets total…

Odd: 

– 300m run

Even: 

– 5 TNG power clean + push jerk (115/75, 95/65, 75/55)

– 5 front squats

– 5 burpees over the barbell

Friday 12/1

Fitness & Performance

A) E4M x 5  sets:

– 8/side split squats (regular or rear foot elevated)

– 4 DB batwing rows (5 sec pause)

– 8-12 BB Bradford presses

*Tough is relative to fitness level. Use a deficit or add elevation.

*Last day for these movements

B) Strength Option

3 sets for quality

– 8-12 banded Spanish squats

– 8-12 tough ring rows w/ pause

+

3 sets for quality

– 12-16 KB skull crushers

– 8-12 supine medball hamstring curls

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 wallballs

– 10 lemon squeezes

Saturday 12/2

Fitness

TBA

Performance

TBA

Sunday 12/3

Open Gym 10-12pm

Monday 11/13

A) E2M x 6 sets 

– 5-4-3-3-2-2 push press

After even sets:

– 10 banded face pulls

After odd sets:

– 5/side single leg hip extension w/ 3 sec pause (off bench)

B) E2M x 8-12 sets:

Odd: 12/9 cal row + 9 DB push press

Even: 12/9 cal row + 6 up/downs + 3 strict pull-ups

Performance

A) E2M x 6 sets 

– 5-4-3-3-2-2 push press

*Build to a tough set of 2

B) E2M x 8-12 sets:

Odd: 15/12 cal row + 9 shoulder to overhead

Even: 15/12 cal row + 6 burpee pull-ups

RX+ perform 3 double burpee bar MUs (2 burpee + 1 bMU) 

Tuesday 11/14

Fitness

A) E2M x 10 sets:

– 3 BB or 6 tempo dKB front squats

After odd sets:

– 10 DB curl to press

After even sets:

– 5/side half kneeling pallof presses

*If using KBs for FS, add 3211 tempo

B) E90S x 10-15 sets:

– 6 wallballs

– 6 DB hang power clean + jerk (3/s)

– 4 hanging knee raises

– 2 up/down + box step-up (1/side)

Performance

A) E2M x 10 sets:

Set 1: 2 front squats squats (building set)

Set 2-10: 2 front squats @ 1 RIR

*heavier than 10/27

B) E90S x 10-15 sets:

– 8 wallballs (20/14)

– 6 DB hang power clean + jerk (3/s @ 50/35)

– 4 toes to bar

– 2 burpee + box jump overs (24/20”)

Wednesday 11/15

Fitness & 

E10M x 4-5 sets:

– 400m run

– 6 up/down DB devil press

– 16 DB or prisoner walking lunges

– 500/400m row

– 18 RKB swings

– 24 single unders

*Switch the order around ever set

Performance

E10M x 4-5 sets:

– 400m run

– 8 DB devil press (35/25s) 

– 16 DB walking/reverse lunges 

– 500/400m row

– 24 RKB swings (53/35)

– 32 double unders 

*Switch the order around ever set

Thursday 11/16

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB wall assisted Romanian deadlift

– 8-16 DB incline press w/ pause

– 4-8 strict or 2-4 negative pull-ups

Fitness

B) 5 rounds for time:

– 200m row

– 12 alt. DB hang power snatches 

– 9 strict pull-ups

– 6 dips

R60S

Performance

B) 5 rounds for time:

– 250/200m row

– 12 alt. DB hang power snatches (50/35)

– 10 pull-ups

– 8 ring dips

R60S

Friday 11/17

Fitness

A) E2.5M x 6 sets:

Odd sets:

– 12-16 DB floor press

– 8-12 lateral delt raises (5 or 10 lb plates w/ pause)

Even sets:

– 8-12 BB upright rows

– 12-16 alternating goblet hold cossack squats

*Last day for these movements

Performance

A) E2.5M x 6 sets:
– 3-2-2-1-1-1 power cleans

*Triple and double should not be performed TnG.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12 DB seated Arnold presses

– 16 KB/DB walking death march

– 8-12/side bent over rows

OR

Conditioning Option

For time:
– 200-400-600-400-200m run 

– 10-20-30-20-10 RKB swings

– 10-20-30-20-10 abmat sit-ups

*Sub 250/200-500/400-750/600m row

Saturday 11/18

Fitness

TBA

Performance

TBA

Sunday 11/19

Open Gym 10-12pm

Monday 11/6

Fitness

A) E3M x 7 sets:

– 3 BB or 6 tempo dKB front squats

After odd sets:

– 10 DB curl to press

After even sets:

– 5/side half kneeling pallof presses

*If using KBs for FS, add 3211 tempo

B) EMOM x 10-15 sets:

– 5 DB thrusters

– 5 strict pull-ups

– 5 up/downs

– 5 lemon squeezes

*Scale to 4s or 3s if needed

Performance

A) E3M x 7 sets:

Set 1: 3 front squats squats (building set)

Set 2-5: 3 front squats @ 1 RIR

*heavier than 10/27

B) E90S x 10-15 sets:

– 5 thrusters (115/75, 95/65, 75/55)

– 5 kipping pull-ups

– 5 burpees over the barbell

– 5 lemon squeezes

Tuesday 11/7

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB wall assisted Romanian deadlift

– 8-16 DB incline press w/ pause

– 4-8 strict or 2-4 negative pull-ups

Fitness

B) 5 rounds for time:

– 200m run

– 12 RKB swings (heavy)

– 10 push-ups

– 8 box step overs 

R60S

Performance

B) 5 rounds for time:

– 200m run

– 15 RKB swings (heavy)

– 12 push-ups or 6 HSPUs

– 9 box jump overs (24/20”)

R60S

Wednesday 11/8

Fitness

A) E2.5M x 6 sets:

Odd sets:

– 12-16 DB floor press

– 8-12 lateral delt raises (5 or 10 lb plates w/ pause)

Even sets:

– 8-12 BB upright rows

– 4/side lunge matrix (forward/lateral/reverse)

B) E3M x 4-8 sets:

– 12/9 cal row

– 6 DB hang power cleans

– 12 air squats

Performance

A) E2.5M x 6 sets:
– 3-3-2-2-1-1 power cleans

*These should not be performed TnG but as a triple with no more than 10 sec between singles.

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 TnG power cleans (135/95, 115/75, 95/65)

– 15 air squats

Thursday 11/9

Fitness & Performance

E10M x 4-5 sets:

– 400m run

– 5 wall walks

– 10 weighted box step-overs (53/35 KB)

– 500/400m row

– 20 abmat sit-ups

– 40 double unders 

*switch order every round

Friday 11/10

Fitness & Performance

A) E4M x 4  sets:

– 8/side split squats (regular or rear foot elevated)

– 4 DB batwing rows (5 sec pause)

– 8-16 tough push-ups

*Tough is relative to fitness level. Use a deficit or add elevation.

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings 

– 8-12 DB lat pull-overs

– 1 lap farmers carry

– 8-12 KB skullcrushers

OR 

Conditioning Option

20 min AMRAP:

– 250/200m row

– 12 wallballs

– 200m run

– 6 up/downs 

Saturday 11/11

Fitness

TBA

Performance

TBA

Sunday 11/12

Open Gym 10-12pm

Monday 10/30

Fitness & Performance

A) E4M x 5 sets:

– 8-12 DB Romanian deadlifts @ 3011 tempo

– 8-12 dips (BW or weighted)

– 8-12/side half kneeling banded high row

*Heavier and/or more reps than 10/20

Fitness

B) E2M x 8-12 sets

– 12/9 cal row, followed by

Odd sets: 10 RKB swings (heavy)

Even sets: 8 DB thrusters

Performance

B) E2M x 8-12 sets

– 15/12 cal row, followed by

Odd sets: 12 RKB swings (heavy)

Even sets: 9 DB thrusters (35/25s)

RX+ scale up to 15 swings, and 10 thrusters

Tuesday 10/31 – Happy Halloween!

Fitness

A) E2.5M x 6 sets:

Odd sets:

– 12-16 DB floor press

– 8-12 lateral delt raises (5 or 10 lb plates w/ pause)

Even sets:

– 8-12 BB upright rows

– 4/side lunge matrix (forward/lateral/reverse)

B) EMOM x 10-20 sets:

– 3 DB hang power cleans

– 4 box step ups (with or without weight)

– 5 push-ups (elevate if needed)

Performance

A) E2.5M x 6 sets:
– 3-3-3-2-2-2 power cleans

*These should not be performed TnG but as a triple with no more than 10 sec between singles.

B) EMOM x 10-20 sets:

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

– 6 push-ups

– 3 box jump overs (24/20”)

RX+ use 155/105

Wednesday 11/1

Fitness

E8M x 4-6 sets:

– 400m run

– 6 up/down DB devil press

– 12 strict pull-ups in UB sets of 4 or 6

– 18 prisoner walking lunges

– 24 single unders

*Switch up the order every time through.

Performance

E8M x 4-6 sets:

– 400m run

– 8 DB devil press (35/25s)

– 16 pull-ups

– 24 prisoner walking lunges

– 32 double unders

*Switch up the order every time through.

Thursday 11/2

Fitness & Performance

A) E4M x 3 sets:

– 8/side split squats (regular or rear foot elevated)

– 4 DB batwing rows (5 sec pause)

– 8-16 tough push-ups

*Tough is relative to fitness level. Use a deficit or add elevation.

Fitness

B) E6M x 3-4 sets:

– 400m row

– 20 air squats

– 16 SA DB hang power clean (4/4/4/4)

– 12 lemon squeezes or abmat sit-ups

Performance

B) E6M x 3-4 sets:

– 500/400m row

– 25 air squats

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

– 15 lemon squeezes

Friday 11/3

A) E2M x 6 sets 

– 5-5-4-4-3-3 push press

After even sets:

– 10 banded face pulls

After odd sets:

– 5/side single leg hip extension w/ 3 sec pause (off bench)

Performance

A) E2M x 6 sets 

– 5-5-4-4-3-3 push press

*Build to a tough set of 3

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 12-16 OH banded tricep extension (off upright)

– 4-8 strict hanging leg raises 

– 16 dKB gorilla rows

OR

Conditioning Option

Tester: 2K row, 4K bike, or 1 mile run

Saturday 11/4

Fitness

TBA

Performance

TBA

Sunday 11/5

Open Gym 10-12pm

Monday 10/23

Fitness

A) E3M x 5 sets:
– 12-16 DB floor press

– 8-12 BB upright rows

– 4/side lunge matrix (forward/lateral/reverse)

B) 12 min AMRAP:

– 20 double unders

– 1 double DB hang power clean

– 5 push-ups (elevated if needed)

– 5 air squats

*Add 1 power clean every round

Performance

A) E3M x 5 sets:
– 3 power cleans

*These should not be performed TnG but as a triple with no more than 10 sec between singles. 

B) 12 min AMRAP:

– 20 double unders

– 1 power clean @ 80% of part A

– 5 push-ups

– 5 air squats

*Add 1 power clean every round

Tuesday 10/24

Fitness

E8M x 4-6 sets:

– 400m row

– 10 wallballs

– 10 toes to bar

– 10 abmat sit-ups

– 10 box step-ups 

*Switch up the order every time through.

Performance

E8M x 4-6 sets:

– 500/400m row

– 15 wallballs (20/14)

– 10 toes to bar

– 15 abmat sit-ups

– 10 box jump overs (24/20”)

*Switch up the order every time through.

Wednesday 10/25

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 good mornings (off rack or floor)

*Heavier or more reps than 10/16

*Last day for these movements

Fitness

B) E5M x 3-4 sets

– 400m run

– 15 RKB swings (heavy)

– 10 dips

Performance

B) E5M x 3-4 sets

– 400m run

– 20 RKB swings (heavy)

– 10 ring dips

Thursday 10/26

Fitness

A) E2M x 6 sets 

– 5-5-5-4-4-4 push press

After even sets:

– 10 banded face pulls

After odd sets:

– 5/side single leg hip extension w/ 3 sec pause (off bench)

B) EMOM x 10-20 sets:

– 3 up/down DB devil cleans

– 3-4 DB thrusters

– 3-5 strict pull-ups

Performance

A) E2M x 6 sets 

– 5-5-5-4-4-4 push press

*Build to a tough set of 5

B) EMOM x 10-20 sets:

– 3 DB devil cleans

– 4 DB thrusters

– 5 pull-ups

Friday 10/27

Fitness

A) E3M x 7 sets:

– 4 BB or dKB front squats

After odd sets:

– 10 DB curl to press

After even sets:

– 5/side half kneeling pallof pressses

*If using KBs for FS, add 3211 tempo

Performance

A) E3M x 7 sets:

Set 1: 4 front squats squats (building set)

Set 2-5: 4 front squats @ 1-2 RIR

*heavier than 10/10

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 8-12/s bent over rows

– 8 ab wheel roll-outs

– 8-12/side SA banded tricep push-down (small band)

OR

Conditioning Option

E6M x 3-4 sets:

– 1000m row / 2000m AB / 800m run / 800m ski

*Keep same output for all intervals

Saturday 10/28

Fitness

TBA

Performance

TBA

Sunday 10/29

Open Gym 10-12pm