Monday 6/14
Fitness
A) E2MOM x 8 sets (4 each, alternating)
Station 1: 12-16 DB renegade rows
Station 2: 12-16 KB reverse lunges
B) 5 rounds for time:
– 200m run
– 6 double DB hang power snatch
– 8 DB box step overs
R60S
Performance
A) E2MOM x 8 sets
Sets 1-2: 3 position snatch (high hang, hang, floor)
Sets 3-4: 2 position snatch (hang, floor)
Sets 5-8: snatch
*Receive in either full squat or power snatch.
B) 5 rounds for time:
– 200m run
– 6 hang power snatch (95/65, 75/55, 65/45)
– 8 box jump overs (24/20”)
R60S
*RX+ use 115/75.
Tuesday 6/15
Fitness
E6M x 5 sets:
– 12 cal row
– 12 BB push press
– 12 SA DB hang power clean (4-4-4-4)
– 12 DB goblet squats
– 12 strict pull-ups
*switch order every round.
Performance
E6M x 5 sets:
– 16/12 cal row
– 16 shoulder to overhead (75/55)
– 16 SA DB hang power clean (4-4-4-4 @ 50/35)
– 12 DB goblet squats
– 12 pull-ups
*switch order every round.
*RX+ perform 20/16 cal row w/ 95/65 BB.
Wednesday 6/16
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) 3 sets:
4 min AMRAP
– 10 wallballs
– 5 pull-ups
– 20 single unders
R60S
*The second set perform reps of 8/4/16.
*The third set perform reps of 6/3/12.
Performance
A) E3M x 5 sets:
– 1 back squat w/ tempo 32X1 + 1-2 back squats @ 75-80%
*heavier than 6/7
B) 3 sets:
4 min AMRAP
– 12 wallballs
– 6 pull-ups
– 24 double unders
R60S
*The second set perform reps of 10/5/20.
*The third set perform reps of 8/4/16.
Thursday 6/17
Fitness
A) E2MOM x 8 sets
– 4 BB sumo deadlift high pulls
After odd sets:
– 4/side KB TGUP sit-ups
After even sets:
– 4/side SA ring rows w/ reach
B) 3 rounds for time:
– 400m run
– 12-9-6 double DB hang power clean + push press
– 6-9-12 up/downs
R60S
Performance
A) E2MOM x 8 sets
Sets 1-2: 1 power clean + 2 push press + 1 jerk
Sets 3-4: 1 power clean + 1 push press + 1 jerk
Sets 5-8: 1 power clean + 1 jerk
*Build to a heavy set.
B) 3 rounds for time:
– 400m run
– 12-9-6 power clean + jerk (135/95, 115/75, 95/65)
– 6-9-12 burpees over the barbell
R60S
Friday 6/18
Fitness
A) E2.5M x 6 sets:
– 4 deadlifts w/ 32X1 tempo
– 5-10 chaos push-ups
– 8/side split stance band row
Performance
A) E2.5M x 6 sets:
– 4 deadlifts w/ 32X1 tempo @ 70-75%
Fitness & Performance
B) Strength Option
3-4 sets for time:
– 8-12 heel elevated goblet squats w/ pause (heavy, heels on 25#)
– 8-12 DB floor press @ 3111 tempo
– 8-12 BB Romanian deadlifts @ 55-60%
– 8-12 strict ring or banded supinated pull-ups
B) Conditioning Option
5-7 sets:
– 500/400m row or 1000/800m bike
R90S
*Goal is to hold the same pace as last week.
Saturday 6/19
Fitness
TBA
Performance
TBA
Sunday 6/20
10-12pm Open Gym