Month: June 2020

Fitness

A) E30S x 4 sets each

1: 8 DB press L

2: 8 DB press R

3: 8 glute bridges L

4: 8 glute bridges R

*Add weight to glute bridges if able.

 

B) E5M x 4-5 sets:

– 12 Russian KB swings

– 8 burpees (sub NPU to keep faster)

– 400m run

*Keep splits the same or decreasing

 

Performance

A) E30S x 16 sets:
– 1 power clean +  jerk @ 60-80%

 

B) E5M x 4-5 sets:

– 8 power clean push jerk (115/75)

– 8 burpees over the barbell

– 400m run

*Keep splits the same or decreasing

 

HomeWOD

E5M x 4-5 sets:
– 8/side DB hang clean + push press

– 8 burpees 

– 400m run

*Keep splits the same or decreasing

Fitness

E5M x 5-6 sets:

– 8 strict pull-ups

– 12 kip to knee tuck

– 16 push-ups

– 20 wallballs 

– 24 lateral line hops

 

Performance

E5M x 5-6 sets:

– 10 strict pull-ups

– 15 toes to bar

– 20/15 push-ups

– 25 wallballs (20/14)

 

HomeWOD

E5M x 5-6 sets:

– 10/side bent over rows

– 15 V-ups

– 20/15 push-ups

– 25 wallballs or jumping squats

 

Fitness

A) E4M x 3 sets:

– 10 BB deadlifts

– 8-12/side half kneeling DB press

– 20 hollow rocks (scale to knee tuck version)

 

B) B) EMOM x 4-6 sets

1: 200m row

2: 12 weighted reverse lunges or step-ups

3: 6/side DB hang clean & jerk

 

Performance

A) E4M x 3 sets:

– 10 deadlifts @ 60%

– 8-12/side half kneeling DB press

– 20 hollow body rocks

 

B) EMOM x 4-6 sets

1: 250/200m row

2: 12 weighted reverse lunges (50/35s)

3: 6/side DB hang clean & jerk (50/35)

RX+ add in 6 HSPUs after HC&Js

 

HomeWOD

A) E4M x 3 sets:

– 10-20 deadlifts (rep number dependent on weight)

– 8-12/side half kneeling DB press

– 20 hollow body rocks

 

B) EMOM x 4-6 sets

1: 40-60 sec of cardio

2: 12 weighted reverse lunges 

3: 6/side DB/KB/odd object hang clean & jerk