Monday 7/1
Fitness
A) E2.5M x 6 sets
– 6 Romanian deadlifts @ 2011 tempo
– 6/side half kneeling pallof presses @ 1111 tempo
*Build to a tough working set by 3rd set on RDLs.
B) 5 rounds for time @ steady pace:
– 200m run
– 10 double KB/DB deadlifts
– 5 box jumps w/ step downs
Performance
A) E2.5M x 6 sets – deadlift
Set 1: 1 @ 96-98%
Sets 2-6: 2 @ 88-90%
B) 5 rounds for time @ steady pace:
– 200m run
– 10 double KB/DB deadlifts (70/44ish)
– 6 box jump overs (24/20”)
Tuesday 7/2
Fitness
A) E3MOM x 5 sets:
– 8 double KB front rack squats @ 2111 tempo
– 8 seated BB presses @ 2111 tempo
B) E4MOM x 4-5 sets:
– 500/400m row
– 8 DB power cleans
*If you have the ability, start power cleans with font head of DB in contact with ground.
Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 65-75%
+
E2MOM x 5 sets:
– 1 clean & jerk @ 80, 84, 88, 92, 96%
B) E4MOM x 4-5 sets:
– 500m row
– 5 power cleans (185/125)
Wednesday 7/3 – no 7:30pm
Fitness
A) E3MOM x 6 sets
*Alternated station every set
Station 1:
– 12 DB bench press @ 2011 tempo
– 12 KB lat pull-overs
Station 2:
– 12 bent over BB rows @ 2011 tempo
– 20-30 sec accumulated top of ring dip hold in hollow position
B) 12 min AMRAP:
– 5 strict pull-ups
– 10/7 push-ups
– 20-40-60… single unders unders
*Increase double unders by 20 reps each set.
C) 3 sets:
– 30 sec accumulated L-sit
– 10 facedown IYTs
Performance
A) E3MOM x 6 sets – bench press
– 2 @ 90%
– 2-2-2-1-1-1 weighted pull-ups
B) 12 min AMRAP:
– 5 strict pull-ups (sub 3/2 ring muscle ups)
– 10/7 push-ups
– 20-40-60-80… double unders
*Increase double unders by 20 reps each set.
C) 3 sets:
– 30 sec accumulated L-sit
– 10 facedown IYTs
Thursday 7/4 – 9am only
Fitness
“Luke-ish”
For time:
– 400m run
– 20 (10/side) single arm DB hang clean & jerk (switch every 5)
– 400m run
– 25 toes to bar, kip to knee raise, lemon squeeze
– 400m run
– 30 wallballs
– 400m run
– 30 KB swings
– 400m run
– 25 push-ups
– 400m run
– 20 (10/side) DB goblet hold lunge steps
– 400m run
*If you need to, scale run to 300 or 200m.
Performance
“Luke”
For time:
– 400m run
– 15 clean and jerks (155/105)
– 400m run
– 30 toes to bar
– 400m run
– 45 wallballs (20/14)
– 400m run
– 45 KB swings (53/35)
– 400m run
– 30rin dips
– 400m run
– 15 weighted lunge steps (155/105 – front or back rack)
– 400m run
Friday 7/5 – 9am, 12:00pm, 5:30pm only
Fitness
A) E2.5MOM x 6 sets
*Alternated station every set (3 each)
Station 1:
– 12 alternating DB/KB weighted step-ups
– 12 supine band pull-aparts
Station 2:
– 12 (6/side) half kneeling landmine presses
– 12 alternating banded psoas marches
B) 12 min AMRAP
– 1500/1200m row
– in remaining time
- 3 sandbag squats
- 3 kip to knee tucks, hanging knee raise, or lemon squeezes
*Increase reps by 3 every set.
PerformanceA) E2.5MOM x 6 sets
– 2 back squats @ 87.5%
*This is a little lighter than last week.
B) 12 min AMRAP
– 1500/1200m row
– in remaining time
- 3 front squats (135/95)
- 3 toes to bar
*Increase reps by 3 every set.
Saturday 7/6
Fitness
Every 6 minutes x 6 sets (3 each):
Station 1
– 400 or 300m run
– 3 rounds
- 6 box jumps w/ step down or step-ups
- 8 KB swings
Station 2
– 500/400m row
– 3 rounds
- 6 strict pull-ups
- 8 push-ups
Performance
Every 6 minutes x 6 sets (3 each):
Station 1
– 400m run
– 3 rounds
- 6 box jumps w/ step down (24/20”)
- 8 KB swings (70/44)
Station 2
– 500/400m row
– 3 rounds
- 6 pull-ups
- 8 shoulder to overhead (115/75)
Sunday 7/7
8am Endurance
10-12pm Open Gym