Monday 8/26
Fitness
A) E4M x 3 sets:
– 8/side DB weighted step-ups (knee height)
– 16 elevated alternating psoas banded march
– 8/side wide stance banded twist
B) AMRAP in 12 minutes:
– 6 DB push press
– 8 hanging knee raises / sit-ups
– 12 KB goblet hold reverse lunges
Performance
A) E4M x 3 sets – back squats
Set 1: 12 back squats @ 60-64%
Sets 2&3: 12 back squats @ 58%
B) AMRAP in 12 minutes:
– 4 strict handstand push-ups
– 8 toes to bar
– 12 KB goblet hold reverse lunges (53/35)
Tuesday 8/27
Fitness
A) E4M x 4 sets
– 12 BB bench press
– 12 bent over BB rows @ 2011 tempo
B) E5M x 3-4 sets:
– 400/350m row
– 10-20 RKB swings
– 10-20 push-ups
Performance
- A) E4M x 4 sets – bench press
Set 1: 12 @ 60-64%
Sets 2-4: @ 58%
*After every set perform 12 bent over BB rows @ 2011 tempo
B) E5M x 3-4 sets:
– 500/400m row
– 20 RKB swings (53/35)
– 20/15 HR push-ups
Wednesday 8/28
Fitness
A) AMRAP in 8 minutes:
– 20/15 cal row
– 10 strict pull-ups
Rest 4 minutes
AMRAP in 8 minutes:
– 40 single unders (sub 30 lateral hops)
– 10 wallballs
Rest 4 minutes
AMRAP in 8 minutes:
– 200m run
– 10 burpees
B) 3 sets for quality:
– 10-15 inverted BB row
– 15-20 banded pull-apart
Performance
A) AMRAP in 8 minutes:
– 20/15 cal row
– 10 chest to bar pull-ups
Rest 4 minutes
AMRAP in 8 minutes:
– 30 double unders
– 10 wallballs (20/14)
Rest 4 minutes
AMRAP in 8 minutes:
– 200m run
– 10 burpees
B) 3 sets for quality:
– 10-15 inverted BB row
– 15-20 banded pull-apart
Thursday 8/29 –
Fitness
A) E2MOM x 6 sets (3 each, alternating)
Station 1: 8/side single leg DB weighted hip extensions + 30 second flutter kick
Station 2: 8/side half kneeling single arm DB press + 30 second super plank
B) For time:
– 600m run
– 14 DB hang power cleans
– 14 DB goblet hold box step up
– 400m run
– 12 DB hang power cleans
– 12 DB goblet hold box step up
– 200m run
– 10 DB hang power cleans
– 10 DB goblet hold box step up
Performance
A) E2MOM x 6 sets:
– 5 TnG power clean + jerk
*Work on moving the barbell efficiently rep to rep. Build in weight
B) For time:
– 800m run
– 15 power cleans (115/75)
– 15 box jump overs (24/20”)
– 600m run
– 12 power cleans
– 12 box jump overs
– 400m run
– 9 power cleans
– 9 box jump overs
Friday 8/30 –
Fitness
A) E4M x 3 sets – deadlift
– 10 deadlifts @ moderate weight
– 10 alternating DB renegade rows
– 20 Russian twist w/ plate
Performance
A) E4M x 3 sets – deadlift
Set 1: 10 @ 64-68%
Sets 2&3: 10 @ 62.5%
Fitness & Performance
B) 3 sets for quality:
– 8-12 BB goodmornings @ 2011 tempo (wide or regular stance)
– 1 lap reverse sled drag power rows
– 12-16 alternating reverse lunge w/ double KB overhead hold (sub step-ups)
– 30-60 low ring or floor front leaning rest (FLR)
Saturday 8/31
Fitness
TBA
Performance
TBA
Sunday 9/1
8am Endurance – canceled
10-12pm Open Gym