Monday 8/23
Fitness
A) E2.5M x 6 sets:
Odd sets:
– 8 double KB heel elevated front squats @ 3111 tempo
– 8/side half kneeling pallof press
Even sets:
– 12-16 alternating top down DB seated press
– 12-16 medball Russian twists
B) 15 min AMRAP
– 15 cal row
– 12 wallballs
– 9 sit-ups w/ medball
Performance
A) E2.5M x 6 sets:
– 3-5 front squats
*Increase load from last week.
B) CF Open Workout 19.1
15 min AMRAP
– 19 cal row
– 19 wallballs (20/14)
Tuesday 8/24
Fitness & Performance
A) E4M x 4 sets
– 8-12 1¼ bench press w/ 45% @ tempo
– 12-16 KB gorilla rows
– 12-16 banded face pulls
BP tempo: 3 sec down, 1 sec pause at ¼
Fitness
B) For time:
– 600m run
– 30 push-ups
– 30 hanging knee raises / sit-ups
– 30 push-ups
– 600m run
*Elevated push-ups if needed
Performance
B) For time:
– 800m run
– 40/30 push-ups
– 40 toes to bar
– 40/30 push-ups
– 800m run
Wednesday 8/25
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd: 8-12 landmine squat thrusts @ 30X1 tempo
Even: 8-12/side bent over rows @ 3111 tempo
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans
– 3 strict pull-ups
– 3 burpees over the bar
Performance
A) E2M x 8 sets
– 1 clean
*Suggested loading: 65-75-80-85-90-92.5-95-95(+)%
B) EMOM x 10-20 sets:
– 1 squat clean @ 60-70% of A
– 3 pull-ups
– 5 burpees over the bar
*RX+ perform CT pull-ups
Thursday 8/26
Fitness
E5MOM x 6-8 sets:
Station 1:
– 200m run
– 10 DB push press
– 10 KB goblet hold reverse lunges
– 20 single unders
Station 2:
– 200m row
– 10 RKB swings
– 10 lemon squeezes
– 24 single unders
Performance
E5MOM x 6-8 sets:
Station 1:
– 200m run
– 12 push press (95/65, 75/55, 65/45)
– 12 KB goblet hold reverse lunges
– 24 double unders
Station 2:
– 250/200m row
– 12 RKB swings (53/35)
– 12 lemon squeezes
– 24 double unders
Friday 8/27
Fitness & Performance
A) E4M x 4 sets:
– 6-8 BB Romanian deadlifts w/ 3011 tempo @ 65+%
– 8-10 DB lat pull-overs
– 10-12 seated DB lateral raise
B) Strength Option
3-4 sets:
– 2 RIR DB incline press w/ pause (10-15 reps)
– 8-12 bent over BB rows
– 8/side KB front foot elevated split squats (knee over toe)
– 16 reverse snow angels
OR
Conditioning Option
For time:
– 20 cal row
– 200m run
– 40 cal row
– 400m run
– 60 cal row
– 600m run
– 40 cal row
– 400m run
– 20 cal row
– 200m run
Saturday 8/28
Fitness
TBA
Performance
TBA
Sunday 8/29
10-12pm Open Gym