Monday 8/17
Fitness
A) EMOM x 5 sets each (alternating)
Station 1: 6/side half kneeling landmine press
Station 2: 6/side DB split squats
B) E5M x 3-5 sets:
– 400m row
– 12 DB/BB push press
– 40 single unders
Performance
A) EMOM x 10 sets:
– 1 push press
*start at same weight as your heavy doubles and build if able
B) E5M x 3-5 sets:
– 500/400m row
– 10 shoulder to overhead
– 40 double unders
*Pick a weight for S2O that is challenging but UB.
Tuesday 8/18
Fitness
E8M x 4-5 sets:
– 400m run
– 12 sandbag front squats
– 200m run
– 12 strict pull-ups
– 30 single unders
*Scale further with a 300m run to start.
Performance
E8M x 4-5 sets:
– 400m run
– 12 front squats (95/65)
– 200m run
– 12 pull-ups
– 30 double unders
RX+ perform overhead squats + chest to bar pull-ups
Wednesday 8/19
Fitness
A) EMOM x 5 sets (alternating)
Station 1: 8-10 DB hang power cleans
Station 2: 8-10 ring rows
Station 3: 8-10 supine medball hamstring curls
B) EMOM x 10-20 sets:
– 5 double KB deadlifts (moderately tough)
– 5 sit-ups
– 5 dips (box or ring)
Performance
A) EMOM x 5 sets:
– 1 hang power clean (moderate)
+
E2MOM x 5 sets:
– 1 hang power clean (heavy)
B) EMOM x 10-20 sets:
– 3 deadlifts @ 55-65%
– 4 lemon squeezes
– 5 ring dips
Thursday 8/20
Fitness
A) E2.5M x 5 sets:
– 1-2 bench press @ 87.5-92.5%
– 12 alternating KB/DB gorilla rows
B) E2M x 9-12 total sets (3-4 rounds)
– 12/9 cal row
– rotate movements each set:
- 10 alternating DB snatch
- 8 hanging knee raises
- 6 up/down + box step up
Performance
A) E2.5M x 5 sets:
– 1-2 bench press @ 87.5-92.5%
– 12 alternating KB/DB gorilla rows
B) E2M x 9-12 total sets (3-4 rounds)
– 12/9 cal row
– rotate movements each set:
- 12 alternating DB snatch (50/35)
- 8 toes to bar
- 4 burpee + box jump overs
Friday 8/21
Fitness
A) E3M x 4 sets:
– 10 double KB front rack squats (heel elevated)
– 10-15 DB lat pull-overs
Performance
A) E3M x 4 sets:
– 8 front squats @ 65-67.5%
Fitness & Performance
B) 3 sets for quality:
– 12-16 KB death march
– 8-12 L-seated DB press
– 12-16 ring bicep curls
– 8-12 alternating lateral raise w/ top hold
Saturday 8/22
Fitness
TBA
Performance
TBA
Sunday 8/23
10-12pm Open Gym