Monday 6/28
A) E2.5M x 6 sets:
– 3 deadlifts w/ 32X1 tempo
– 8-10 DB floor press w/ pause
– 8-10 bent over reverse flys (5-10lbs)
B) E3M x 4-7 sets:
– 200m row
– 8 double DB hang power cleans
– 7 DB front squats
– 6 hanging knee raises
*Perform reps of 8-8-8 if able.
Performance
A) E2.5M x 6 sets:
– 3 deadlifts w/ 32X1 tempo @ 75-80%
B) E3M x 4-7 sets:
– 250/200m row
– 8 hang power cleans (115/75, 95/65, 75/55)
– 7 front squats
– 6 toes to bar
*Goal is to keep BB movements UB.
*RX+ perform reps of 8-8-8.
Tuesday 6/29
A) E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo
– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)
– 30 sec 6” flutter kicks from hollow position
*Heavier than 6/21
B) For time:
– 600m run
– 20 push-ups
– 20 medball box step overs
– 400m run
– 15 push-ups
– 15 medball box step overs
– 200m run
– 10 push-ups
– 10 medball box step overs
Performance
A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo + 1-2 bench press @ 80-85%
– 4-8 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)
*Heavier than 6/21
B) For time:
– 600m run
– 40/32 push-ups
– 20 box jump overs
– 400m run
– 30/24 push-ups
– 15 box jump overs
– 200m run
– 20/16 push-ups
– 10 box jump overs
Wednesday 6/30
Fitness
A) E2MOM x 8 sets (4 each)
Odd sets: 12-16 alternating double KB front rack reverse lunge
Even sets: 8-12 DB push press + 8-12 plate slide from plank (5-10lb)
B) 10 rounds for time:
– 4 alt. DB snatch
– 3 pull-ups
– 2 burpees
Performance
A) E2MOM x 8 sets
Sets 1-2: 3 high hang snatch
Sets 3-4: 2 hang snatch
Sets 5-8: 1 snatch
*Receive in either full squat or power snatch.
B) 10 rounds for time:
– 3 power snatch (95/65)
– 3 pull-ups
– 3 bar facing burpees
*RX+ use 115/75
Thursday 7/1
Fitness
E8M x 4-5 sets:
– 400m row
– 16 double KB deadlifts
– 16 DB or BB push press
– 16 abmat sit-ups
– 40 double unders
Performance
E8M x 4-5 sets:
– 500/400m row
– 20 double KB deadlifts (53/35)
– 20 push press (75/55)
– 20 abmat sit-ups
– 50 double unders
*switch order every round
Friday 7/2
Fitness
A) E2.5M x 6 sets:
– 3-4 box squats w/ 32X1 tempo
After even sets
– 8-12 DB seated Arnold press
After odd sets
– 8-12 DB/KB lat pull-overs
*heavier than 6/24
Performance
A) E2.5M x 6 sets:
– 2-3 back squats @ 80-87.5%
*heavier than 6/24
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side rear foot elevated split squats
– DB bench complex (4 regular, 8 alt. top down, 8 alt. bottom up, 4 regular)
– 8-16 BB or DB curls
– 8-16 banded face pulls
OR
Conditioning Option
5-7 sets:
– 500/400m row or 1000/800m bike
R60S
*Goal is to hold the same pace as last week.
Saturday 7/3
Fitness
For time with a partner:
– 400m run together
– 40 DB/BB thrusters
– 60 sit-ups
– 40 shoulder to overhead
– 600m run (together)
– 40 front squats
– 60 push-ups
– 40 hang power cleans
*Split all reps except run. One person working at a time.
Performance
For time with a partner
– 600m run (together)
– 40 thrusters (95/65, 75/55)
– 60 toes to bar
– 40 shoulder to overhead
– 600m run (together)
– 40 front squats
– 60 push-ups
– 40 hang power cleans
– 600m run (together)
*Split all reps except run. One person working at a time.
*RX+ complete 60 reps of everything.
Sunday 7/4 – July 4th
Gym Closed – Happy 4th!