Monday 7/27
Fitness
A) E2.5M x 6 sets:
– 6 back squats
– Odd sets: 8-12 seated DB overhead press
– Even sets: 8-12 ring rows
B) 5 rounds for time:
– 12/9 cal row
– 8 devil presses
R60S
Performance
A) E2.5M x 6 sets:
– 3 back squats @ 80-85%
B) 5 rounds for time:
– 16/12 cal row
– 8 devil presses (35/25s)
R60S
*Keep power output on rower consistent for each round.
Tuesday 7/28
Fitness
A) E2.5M x 5 sets:
– 4-8 bench press
– 8-16 banded face pulls
B) E6M x 3 sets:
– 400m run
– 8 power cleans
– 40 single unders
– 12 hanging knee raises or lemon squeezes
*Scale to 300m if needed
Performance
A) E2.5M x 5 sets:
– 1 RIR bench press @ 80-85%
– 8-16 banded face pulls
B) E6M x 3 sets:
– 400m run
– 8 power cleans
– 40 double unders
– 12 toes to bar
*Make PC work heavy enough for a challenge but light enough to keep UB.
Wednesday 7/29
Fitness & Performance
2 sets total:
3 min AMRAP
– 400m run, in remaining time:
- Burpee pull-ups
R1.5M
3 min AMRAP
– 500/400m row, in remaining time:
- HR push-ups
R1.5M
3 min AMRAP
– 5 wallballs
– 5 RKB swings (53/35)
– 5 ring rows
R1.5M
3 min AMRAP
– 400m run, in remaining time:
- Box jump + step down (24/20”)
R1.5M
3 min AMRAP
– 500/400m row, in remaining time:
- Goblet hold reverse lunges
R1.5M
Thursday 7/30
Fitness & Performance
A) E2M x 6 sets:
– 3 push press
– 8 chest supported incline double DB/KB rows
*start at last week’s heaviest set of 4 on push press.
Fitness
B) 12 minute AMRAP:
– 2 alternating DB snatch (1/side)
– 2 single arm DB push press (1/side)
– 20 single unders
*Add 2 reps of DB snatch and push press each round
Performance
B) 12 minute AMRAP:
– 1 power snatch (95/65, 75/55)
– 1 push press
– 20 double unders
*Add 1 rep of PS and PP each round
Friday 7/31
Fitness
A) E2.5M x 6 sets:
– 8-12 double KB deadlifts (tough)
– 8-12 tall kneeling band pull-downs
Performance
A) E2.5M x 6 sets:
– 3 deadlifts @ 80-85%
– 8-12 tall kneeling band pull-downs
Fitness & Performance
B) 3 sets for quality:
– 8-12/side split squats (regular, front foot, or rear foot elevated
– 8-12 ring dips (banded, unweighted, or added weight)
– 8-12 hanging knee raises (add weight if able)
– 60 sec floor FLR
Saturday 8/1
Fitness
TBA
Performance
TBA
Sunday 8/2
10-12pm Open Gym