Monday 7/13
Performance & Fitness
A) E2MOM x 5 sets:
– 5 push press
– 8 bent over double DB/KB rows w/ pause
Fitness
B) EMOM x 10-20 sets
– 3 DB hang power cleans
– 5 DB push press
– 5 pull-ups
– 7 air squats
Performance
B) EMOM x 10-20 sets
– 1 power clean
– 3 shoulder to overhead (80% of part A weight)
– 5 pull-ups
– 7 air squats
Tuesday 7/14
Fitness
A) E2.5M x 6 sets:
– 5 deadlifts (challenging weight)
– 8-10 L-seated band rows
B) 3 rounds for time:
– 500m row
– 12 KB deadlifts (tough weight)
– 24 box step-ups
Performance
A) E2.5M x 6 sets:
– 5 deadlifts @ 70-75%
– 8-10 L-seated band rows
B) “Christine”
3 rounds for time:
– 500m row
– 12 deadlifts (bodyweight)
– 21 box jumps + step down (24/20”)
*This is a tester so treat it as such.
Fitness & Performance
C) 3 sets for quality:
– 20 banded sissy squats
– 10 reps each of DB delt triad
Wednesday 7/15
Fitness
2 rounds:
5 min AMRAP:
– 400m row, in remaining time:
- 8 RKB swings
- 4 up/downs
R2.5M
5 min AMRAP:
– 400m run, in remaining time:
- 8 single arm DB push press (4/side)
- 4 hanging knee raises
R2.5M
5 min AMRAP:
– 16 single unders
– 8 goblet squats (DB or KB)
– 4 strict pull-ups
R2.5M
Performance
2 rounds:
5 min AMRAP:
– 500/400m row, in remaining time:
- 8 RKB swings (70/44)
- 4 up/downs
R2.5M
5 min AMRAP:
– 400m run, in remaining time:
- 8 single arm DB push press (4/side @ 50/35)
- 4 toes to bar
R2.5M
5 min AMRAP:
– 16 double unders
– 8 goblet squats (DB or KB)
– 4 strict pull-ups
R2.5M
Thursday 7/16
Fitness
A) EMOM x 5 sets
1: 6-8 seated BB overhead presses
2: 12-16 sandbag hip extensions
3: 6 DB batwing rows (4 sec pause)
B) 5 rounds for time:
– 12/9 cal row
– 6 DB hang squat cleans
– 10 NPU
R60S
Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 60-75%
+
E2MOM x 5 sets:
– 80-90+%
B) 5 rounds for time:
– 15/12 cal row
– 5 hang squat cleans
– 10 burpees over the barbell
R60S
Friday 7/17
Fitness
A) E2.5M x 5 sets:
– 8 back squats w/ heels elevated (moderate weight)
– 8-16 close grip push-ups @ 1010 tempo (elevated if needed)
Performance
A) E2.5M x 5 sets:
– 4 back squats @ 75-80%
– 8-16 close grip push-ups @ 1010 tempo
Fitness & Performance
B) 3 sets for quality:
– 16-20 DB/KB walking single leg RDLs (death march)
– 7 reps each Defranco shoulder shocker 3.0
C) 5 sets:
– 1 hill sprint
Saturday 7/18
Fitness
TBA
Performance
TBA
Sunday 7/19
Open Gym 10-12pm