Monday 6/29

Fitness

A) E90S x 4 sets each

1: 8 seated Arnold press + 8/side single leg hip extensions

2: 8 DB renegade rows + 16 DB Russian twists (single)

 

B) 5 rounds for time:

– 200m run

– 9 DB deadlifts

– 7 DB hang power cleans

– 5 DB shoulder to overhead

R60S

*Pick a weight that is challenging but unbroken and fluid. 

 

Performance

A) E90S x 8 sets:

– 1 halting clean deadlift (knee) + 1 clean + 1 jerk @ 60-80+%

 

B) 5 rounds for time:

– 200m run

– 7 deadlifts

– 5 hang power cleans

– 3 shoulder to overhead

R60S

*Pick a weight that is challenging but unbroken and fluid. 

 

Tuesday 6/30

Fitness

A) E2.5M x 5 sets:

– 8 heel elevated double KB front squats

– 8-12 DB floor press

 

B) 10 rounds for time:

– 3 DB devil presses

– 7 wallballs

– 42 single unders

 

Performance

A) E2.5M x 5 sets:

– 6 back squats @ 70%

– 8-12 banded push-ups

 

B) 10 rounds for time:

– 3 DB devil presses (35/25s)

– 7 wallballs

– 21 double unders

 

Wednesday 7/1

Fitness & Performance

8 min AMRAP

– 12/9 cal row

– 9 RKB swings

– 6 strict pull-ups

R4M

8 min AMRAP

– 800m run, then in remaining time

• 8 alternating DB snatches (50/35)
• 8 ring dips

R4M 

8 min AMRAP

– 12/9 cal row

– 9 lemon squeezes

– 6 burpees

 

Thursday 7/2

Fitness

A) E2.5M x 5 sets:

– 2 RIR bench press @ 70%

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-12 minutes:

– 3 DB squat clean to thruster

– 6 DB box step ups (3/side)

– 9 sit-ups

 

Performance

A) E2.5M x 5 sets:

– 2 RIR bench press @ 70%

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-12 minutes:

– 1 squat clean to thruster

– 3 box jumps + step down (24/20”)

– 5 toes to bar

*Pick a weight on the thruster that is heavy without compromising form. 

 

Friday 7/3 – no 6:30pm class

Fitness

A) E30S x 4 sets each

1: 8 strict BB presses (heavier than last week)

2: 8 tall kneeling band pull-down

3: 16 sandbag weighted glute bridges

4: 20 sec floor FLR

 

Performance

A) E30S x 16 sets:

– 1 power snatch @ 60-80%

 

Fitness & Performance

B) 3 sets for quality:

– 8/side DB box step downs (knee height)

– Defranco DB shoulder shocker 2.0

• 7 iso-lateral raise
• 7 Cuban press
• 7 eccentric lateral raise

 

C) Strength Option – 3 sets for quality:

– 30 sec AMRAP tricep banded push down

– 30 sec AMRAP BB curls

 

Conditioning Option:

– 30/30 x 10 sets bike or row

 

Saturday 7/4

Fitness

TBA

Performance

TBA

 

Sunday 7/5

10-12pm Open Gym

Monday 6/22

Fitness

A) E3M x 4 sets:

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

– 8-16 push-ups (elevated if needed)

 

B) 10 rounds for time:

– 6 goblet squats

– 6 lemon squeezes or sit-ups

– 30 single unders

 

Performance

A) E3M x 4 sets:

– 8 back squats @ 65%

– 8-16 banded push-ups

 

B) 10 rounds for time:

– 3 front squats (from floor)

– 5 toes to bar

– 20 double unders

*Make front squat weight tough but keep UB. 

 

Tuesday 6/23

Fitness

4 sets total:

Against a 3 minute running clock:

– 500/400m row

– max effort banded chest to bar pull-ups

R90S

Against a 3 minute running clock:

– 400m run

– max effort (5 DB hang power cleans + 5 push-ups)

R90S

 

Performance

4 sets total:

Against a 3 minute running clock:

– 500/400m row

– max effort chest to bar pull-ups

R90S

Against a 3 minute running clock:

– 400m run

– max effort power cleans (185/125, 155/105, 135/95, 115/75)

R90S

 

Wednesday 6/24

Fitness

A) E3M x 4 sets:

– 10-16 bench press

– 8-12/side bent over DB/KB rows

 

B) 5 rounds for time:

– 15/12 cal row

– 15 RKB swings

– 12 walking lunges (weighted if able)

– 9/7 push-ups

R60S

 

Performance

A) E3M x 4 sets:

– 2 RIR bench press @ 65%

– 8-12/side bent over DB/KB rows

 

B) 5 rounds for time:

– 18/15 cal row

– 15 RKB swings (70/44)

– 12 DB walking lunges 

– 9/7 deficit push-ups

R60S

 

*Use 25-45 plates for deficit. 

*Use a challenging weight on lunges that you can still keep your technique locked in with. 

 

Thursday 6/25

Fitness

A) E30S x 4 sets each

1: 8 strict BB presses

2: 8 tall kneeling band pull-down

3: 20 sec side plank R

4: 20 sec side plank L

 

B) For time:

– 600m run

– 40 DB SA hang power cleans (20/arm)

– 400m run

– 40 DB SA push press (20/arm)

– 200m run

– 30 DB SA push press

– 400m run

– 30 DB SA hang power cleans

– 600m run

 

*Scale to 400-300-200m runs if needed. 

 

Performance

A) E30S x 16 sets:

– 1 hang power snatch @ 60-80%

 

B) For time:

– 600m run

– 40 DB SA hang power cleans (20/arm, 50/35)

– 400m run

– 40 DB SA push press (20/arm)

– 200m run

– 30 DB SA push press

– 400m run

– 30 DB SA hang power cleans

– 600m run

 

Friday 6/26

Fitness

A) E4M x 4 sets:

– 8 deadlifts (heavier than last week)

– 8-12 DB Tate presses

– 8-12 ring rows

 

Performance

A) E4M x 4 sets:

– 8 deadlifts @ 65%

– 8-12 DB Tate presses

– 8-12 ring pull-ups 

 

Fitness & Performance

B) 3 sets for quality:

– 4 atlas stone stone to shoulder + 8 squats w/ stone

– seated hand over hand vertical sled pull

– 1 lap KB contralateral carry (1 length/arm)

– 8-12 supine slide hamstring curls

 

Saturday 6/27

Fitness

TBA

 

Performance

TBA

 

Sunday 6/28

10-12pm Open Gym