Monday 7/5 – 7:45 & 9am only

Fitness – Hero WOD

“Little Whitten”

5 rounds for time with a partner:

– 22 KB swings

– 22 medball box step ups

– 400m run (together)

– 22 burpees

– 22 wallballs

Performance – Hero WOD

“Whitten”

5 rounds for time:

– 22 KB swings (70/44)

– 22 box jumps + step down (24/20”)

– 400m run

– 22 burpees 

– 22 wallballs (20/14)

Tuesday 7/6

Fitness

A) E2MOM x 8 sets

– 6 BB Romanian deadlifts

After odd sets:

– 6/side half kneeling DB press

After even sets:

– 6/side SA split stance band row w/ pause

*RDLs heavier than 6/25

B) 5-6 rounds for quality:

– 7 double DB hang power clean + push press (fluid)

– 7 burpees over barbell (fast)

– 100m sprint 

*Slow walk/rest back to gym.

Performance

A) E2MOM x 8 sets

Sets 1-4: pause power clean* + power clean + jerk

Sets 5-8: power clean + jerk

*Pause 2 counts at knee.

B) 5-6 rounds for quality:

– 5 UB TnG power clean + push jerk

– 7 burpees over barbell

– 100m sprint

*Slow walk/rest back to gym.

*Add weight each set if able.

Wednesday 7/7

Fitness

E8M x 4-5 sets:

– 18 cal row

– 16 SA DB hang power clean (5-5-5-5 @ 35/25)

– 14 double DB walking lunges (35/25s)

– 12 strict pull-ups

– 10 up/downs

Performance

E8M x 4-5 sets:

– 24/18 cal row

– 20 SA DB hang power clean (5-5-5-5 @ 35/25)

– 16 double DB walking lunges (35/25s)

– 12 strict pull-ups

– 8 DB devil press

*switch order every round

Thursday 7/8

Fitness

E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-8 ring pull-ups (weighted, BW, or low ring w/ leg assist)

– 6-8 alternating deadbugs 

*Heavier than 6/29

B) For time:

– 400m run

– 24 push-ups

– 16 hanging knee raise

– 400m run

– 16 push-ups

– 12 hanging knee raise

– 400m run

– 8 push-ups

– 8 hanging knee raise

*Elevate push-ups as needed for full ROM

Performance

A) E3M x 5 sets:
– 3 bench press @ 80-87.5%

– 3-6 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/29

B) For time:

– 400m run

– 30/24 push-ups

– 20 toes to bar

– 400m run

– 20/16 push-ups

– 15 toes to bar

– 400m run

– 10/8 push-ups

– 10 toes to bar

*RX+ perform 9-7-5 ring or bar MUs

Friday 7/9

Fitness

A) E2MOM x 8 sets (4 each, alternating)

Odd sets: 8 BB/sandbag good mornings + 12 alternating plank DB row

Even sets: 8 heel elevated goblet squat + 4/side deadbug w/ pause

Performance

A) E2MOM x 8 sets

– 1 snatch

*Receive in either full squat or power snatch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 BB Bradford press

– 12-16 alt. KB gorilla rows

– 12-16 banded Spanish squats

– 1 lap heavy sled drag

OR

C) Conditioning Option

4-5 sets:

– 1000/800m row

R3M

*Goal is to keep within 5 sec of 500m repeats.

Saturday 7/10

Fitness

TBA

Performance

TBA

Sunday 7/11

Open Gym 10-12pm

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!