Monday 7/19
Fitness
A) E4M x 3 sets:
– 8-12 front squats
– 12-16 DB renegade rows
– 16-20 leg lifts over DB
*front squats can be performed with a BB in the front rack or arms crossed OR with double KBs.
B) 10 rounds for time:
– 8 wallballs (20/14)
– 16 single unders
– 4 strict pull-ups
Performance
A) E4M x 3 sets:
– 8-12 front squats
*Day 1 of front squat cycle
B) 10 rounds for time:
– 10 wallballs (20/14)
– 20 double unders
– 5 strict pull-ups
Tuesday 7/20
Fitness
A) E2.5M x 6 sets:
– 4 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:
– 12/9 cal row
– 12 RKB swings
– 9 dips
Performance
A) E2.5M x 6 sets:
– 3 deadlifts @ 80-85%
B) E3M x 4-7 sets:
– 15/12 cal row
– 12 RKB swings (53/35)
– 9 dips
*RX+ perform 20/15 cal row, 15 RKB swings, 10 dips
Wednesday 7/21
Fitness
E8M x 4-5 sets:
– 400m run
– 12 DB/BB thrusters
– 9 hanging knee raise
– 9 box step-overs
– 6 DB up/down devil press
*Sub in lemon squeezes or abmat sit-ups if needed
Performance
E8M x 4-5 sets:
– 400m run
– 15 thrusters (75/55)
– 12 toes to bar
– 9 box jump overs (24/20”)
– 6 DB devil press
RX+ complete reps of 20-16-12-8
Thursday 7/22
Fitness
A) E2MOM x 8 sets
– 6-8 B-stance KB/DB Romanian deadlifts
– 8-10 half kneeling BB landmine press
*switch sides every set for 4 sets/side
B) For time:
– 1000m row
– 30 SA DB hang power cleans (5/5/5/5/5/5)
– 25 up/downs
– 20 strict pull-ups
Performance
A) E2M x 8 sets
Sets 1-4: 2 cleans
Sets 5-8: 1 clean
B) For time:
– 1000m row
– 30 power cleans (135/95)
– 20 burpee pull-ups
*RX+ complete 15 bar MUs
Friday 7/23
Fitness
A) E2.5M x 6 sets (3 each)
Odd sets:
– 10-15 DB bench press
– 10-15 bent over BB rows
– 30 sec side plank R
Even sets:
– 10-15 ring rows
– 10-15 medball hamstring curls
– 30 sec side plank L
Performance
A) E2.5M x 6 sets:
– 2-3 bench press @ 80-90%
– 4-6 strict ring pull-ups (weighted, BW, or rings w/ leg assist)
*Heavier than 7/16
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 20 KB walking lunges
– 10-15 seated DB press
– 10-15 BB good mornings
– 10-15 seated leg raise (over & back = 1 rep)
OR
Conditioning Option
3-5 sets:
– 1000/800m row
R2M
Saturday 7/24
Fitness
TBA
Performance
TBA
Sunday 7/25
Open Gym 10-12pm