Fitness
E5M x 6 sets:
– 400m run or 400m row (alternating each set)
– 8 box step overs
– 10 alternating DB snatch
– 12 alternating DB goblet hold reverse lunge (sub BW lunge)
Performance
E5M x 6 sets:
– 400m run or 500/400m row (alternating each set)
– 8 box jump overs (24/20”)
– 10 alternating DB snatch (50/35)
– 12 alternating DB goblet hold reverse lunge
*RX+ perform 8-12-16 reps each set
Fitness
A) E2M x 8 sets:
– 3 BB push press
After odd sets…
– 8/side half kneeling band lat pull-down
After even sets…
– 16 alt. DB weighted step-ups
*Heavier than 5/24.
B) AMRAP in 10 min:
– 1 DB push press
– 1 hanging knee raise / lemon squeeze
– 1 burpee
*Increase by 1 rep each round.
Performance
A) E2M x 8 sets:
Sets 1-4: 3 push press
Sets 5-8: 2 push press
*Heavier than 5/24
B) AMRAP in 10 min:
– 1 shoulder to overhead (95/65)
– 1 toes to bar
– 1 burpee over barbell
*Increase by 1 rep each round.
*RX+ use 115/75.
Monday 5/31 – Memorial Day (8 & 9:30am only)
Murph
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition bodyweight movements as needed.
*Wear a 20/14 weight vest if you have one.
Half Murph
– 800m run
– 50 pull-ups
– 100 push-ups
– 150 air squats
– 800m run
*Partition bodyweight movements as needed.
Tuesday 6/1
Fitness
A) E2M x 8 sets (5 each)
Station 1: 8-12 BB weighted hip thrusts + 8-12 supinated chest to bar banded strict pull-ups
Station 2: 8-12 heel elevated goblet squats w/ pause + 8 double band 90/90s
B) 40-32-24-16-8 reps for time:
– cal row
– RKB swings
– single unders
Performance
A) E2M x 8 sets
– 1 clean
*Heavier than 5/21
*Receive in a squat if able.
B) 50-40-30-20-10 reps for time:
– cal row
– RKB swings (53/35)
– double unders
Wednesday 6/2
Fitness
A) E2M x 8 sets:
– 3 BB push press
After odd sets…
– 8/side half kneeling band lat pull-down
After even sets…
– 16 alt. DB weighted step-ups
*Heavier than 5/24.
B) AMRAP in 10 min:
– 1 DB push press
– 1 hanging knee raise / lemon squeeze
– 1 burpee
*Increase by 1 rep each round.
Performance
A) E2M x 8 sets:
Sets 1-4: 3 push press
Sets 5-8: 2 push press
*Heavier than 5/24
B) AMRAP in 10 min:
– 1 shoulder to overhead (95/65)
– 1 toes to bar
– 1 burpee over barbell
*Increase by 1 rep each round.
*RX+ use 115/75.
Thursday 6/3
Fitness
E5M x 6 sets:
– 400m run or 400m row (alternating each set)
– 8 box step overs
– 10 alternating DB snatch
– 12 alternating DB goblet hold reverse lunge (sub BW lunge)
Performance
E5M x 6 sets:
– 400m run or 500/400m row (alternating each set)
– 8 box jump overs (24/20”)
– 10 alternating DB snatch (50/35)
– 12 alternating DB goblet hold reverse lunge
*RX+ perform 8-12-16 reps each set
Friday 6/4
Fitness
A) E3M x 5 sets:
– 5 bench press w/ 32X1 tempo
– 12 alt. KB gorilla row
– 18-24 foot elevated medball Russian twists
*Heavier than 5/25
Performance
A) E3M x 5 sets:
– 3-5 bench press w/ 32X1 tempo @ 65-70%
– 12 alt. KB gorilla row
*Heavier than 5/25
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side front foot elevated split squats (BB or DBs)
– 8-12 dips (weighted, body weight, banded or box)
– 8-12 ring rows (as horizontal as possible)
– 8-12 banded “no moneys”
C) Conditioning Option
8-12 sets:
– 60 sec row/bike
– 60 sec rest/easy spin
Saturday 6/5
Fitness
TBA
Performance
TBA
Sunday 6/6
10-12pm Open Gym
Fitness
A) E2M x 8 sets (5 each)
Station 1: 8-12 BB weighted hip thrusts + 8-12 supinated chest to bar banded strict pull-ups
Station 2: 8-12 heel elevated goblet squats w/ pause + 8 double band 90/90s
B) 40-32-24-16-8 reps for time:
– cal row
– RKB swings
– single unders
Performance
A) E2M x 8 sets
– 1 clean
*Heavier than 5/21
*Receive in a squat if able.
B) 50-40-30-20-10 reps for time:
– cal row
– RKB swings (53/35)
– double unders