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Monday 6/7
Fitness
A) E3M x 5 sets:
– 5 box squats w/ 32X1 tempo
– 6-8 DB seated Arnold press
– 8-10 banded straight arm lat pull-down
B) E6M x 3-4 sets:
– 400m run
– 10 hanging knee raises / weighted sit-up
– 12 DB/KB reverse lunges
Performance
A) E3M x 5 sets:
– 1 back squat w/ tempo 32X1 + 2-3 back squats @ 70-75%
*heavier than 5/27
B) E6M x 3-4 sets:
– 400m run
– 12 toes to bar
– 16 DB/KB reverse lunges (35/25s)
Tuesday 6/8
Fitness
A) E2M x 8 sets:
– 3 push press (3 count eccentric)
After odd sets…
– 8/side standing band row w/ contralateral reach
After even sets…
– 8/side DB/KB Romanian deadlifts
B) 3 sets:
4 min AMRAP
– 5 shoulder to overhead (95/65)
– 5 pull-ups
– 5 burpees over the barbell
R60S
*The second set perform reps of 4.
*The third set perform reps of 3.
Performance
A) E2M x 8 sets:
Sets 1-2: 3 push press
Sets 3-5: 2 push press
Sets 6-8: 1 push press
*heavier than 6/2
B) 3 sets:
4 min AMRAP
– 5 shoulder to overhead (95/65)
– 5 pull-ups
– 5 burpees over the barbell
R60S
*The second set perform reps of 4.
*The third set perform reps of 3.
*RX+ use 115/75.
Wednesday 6/9
E5M x 6 sets:
– 400m run or 400m row (alternating each set)
– 8 DB hang power cleans
– 12/9 push-ups
– 16 air squats
Performance
E5M x 6 sets:
– 400m run or 500/400m row (alternating each set)
– 8 hang power cleans (115/75, 95/65)
– 16/12 push-ups
– 24 air squats
Thursday 6/10
Fitness
A) E3M x 5 sets:
– 5 deadlifts w/ 32X1 tempo
– 5-10 chaos push-ups
– 8/side split stance band row
B) 4 rounds for time:
– 40 single unders (sub lateral hops)
– 30/24 cal row
– 20 RKB swings
R2M
Performance
A) E3M x 5 sets:
– 5 deadlifts w/ 32X1 tempo @ 60-65%
B) 4 rounds for time:
– 50 double unders
– 35/28 cal row
– 20 RKB swings (53/35)
R2M
Friday 6/11
Fitness
A) E3M x 5 sets:
– 4 bench press w/ 32X1 tempo
– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)
– 18-24 foot elevated medball Russian twists
*Heavier than 6/4
Performance
A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo +2-4 bench press @ 70-75%
– 6-10 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)
*Heavier than 6/4
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side rear foot elevated split squat
– 8-12 seated overhead tricep extension (BB or DB)
– 8-12/side bent over rows
– 8-12 banded face curls
C) Conditioning Option
5-7 sets:
– 500/400m row or 1000/800m bike
R2M
Saturday 6/12
Fitness
TBA
Performance
TBA
Sunday 6/13
10-12pm Open Gym