Monday 7/12
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 7/2
B) For time:
– 600m run
– 50 RKB swings (53/35)
– 400m run
– 30 DB walking lunges (35/25s)
– 200m run
– 10 up/down DB devil press
*Scale run to 400-300-200 if needed
Performance
A) E2.5M x 6 sets:
– 2-3 back squats @ 80-90%
*heavier than 7/2
B) For time:
– 600m run
– 60 RKB swings (53/35)
– 400m run
– 40 DB walking lunges (35/25s)
– 200m run
– 20 DB devil press
Tuesday 7/13
Fitness
E8M x 4-5 sets:
– 400m row
– 15 wallballs
– 10 alt. DB snatch
– 5 box step overs
– 5 up/downs
Performance
E8M x 4-5 sets:
– 500/400m row or 1000/800m bike
– 16 wallballs (20/14)
– 12 alt. DB snatch (50/35)
– 8 box jump overs (24/20”)
– 4 burpees over the rower
RX+ complete reps of 20-16-12-8
Wednesday 7/14
Fitness
A) E2MOM x 8 sets
– 5 BB Romanian deadlifts @ 3011 tempo
After odd sets:
– 5/side half kneeling DB press @ 3011 tempo
After even sets:
– 5/side SA ring row w/ reach
B) 5 rounds for time:
– 200m run
– 10 SA DB hang clean & jerks (5/5)
– 30 single unders
R60S
Performance
A) E2M x 8 sets:
– 1 clean + 1 jerk
*Pick a style of both movements and stick to it throughout all sets
B) 5 rounds for time:
– 200m run
– 5 TnG clean & jerks @ 60-70% of part A
– 30 double unders
R60S
Thursday 7/15
Fitness
E2.5M x 6 sets
– 3-4 bench press w/ 32X1 tempo
After odd sets:
– 8-12 ring rows w/ pause
After even sets:
– 8-12 DB lat pull-overs
*Heavier than 7/8
B) 10 to 1 for time:
– double KB deadlifts
– push-ups (elevated if needed)
– hanging knee raise / lemon squeeze / sit-ups
Performance
A) E2.5M x 6 sets:
– 2-3 bench press @ 80-87.5%
– 4-6 strict ring pull-ups (weighted, BW, or rings w/ leg assist)
*Heavier than 7/8
B) 10 to 1 for time:
– double KB deadlifts (53/35)
– push-ups
– toes to bar
RX+: 70/44 KB w/ deficit push-ups
Friday 7/16
Fitness & Performance
A) E5M x 3 sets:
– 2 RIR DB incline press w/ pause
– 8/side KB rear foot elevated split squat
– 8-12 bent over BB row w/ pause
*Set up bench on 20” box for press. Take off for RFESS.
B) Strength Option
3-4 sets for quality:
– 10-15 OH BB seated tricep extensions
– 10-15/side SA DB preacher curl (bench on 24”)
– 1 lap/arm suitcase carry
– sled push x 1 length
OR
Conditioning Option
3-5 sets:
– 1000/800m row
R2.5M
Saturday 7/17
Fitness
TBA
Performance
TBA
Sunday 7/18
Open Gym 10-12pm