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