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