Monday 8/30
Fitness & Performance
A) E2MOM x 5 sets:
– 5 push press
*Pause/reset each rep. Not TnG
Fitness
B) 9 min AMRAP:
– 1 DB push press
– 3 toes to bar
– 18 single unders
*Add 1 S2O rep each round.
Performance
B) 9 min AMRAP:
– 1 shoulder to overhead (135/95, 115/75, 95/65, 75/55)
– 3 toes to bar
– 18 double unders
*Add 1 S2O rep each round.
Fitness & Performance
C) 3 sets:
– 6-10 BB rollouts or 30-60 sec floor FLR
– 10 banded no moneys
– 10 bent over flys
Tuesday 8/31
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) 5 rounds for time:
– 200m row
– 5 DB deadlifts (135/95, 115/75, 95/65, 75/55)
– 5 DB hang power cleans
– 5 burpees
R60S
Performance
A) E2.5M x 6 sets:
– 2-4 front squats
*Increase load from last week.
B) 5 rounds for time:
– 250/200m row
– 4 deadlifts (135/95, 115/75, 95/65, 75/55)
– 6 hang power cleans
– 8 burpees over the barbell
R60S
Wednesday 9/1
Fitness
E5MOM x 6-8 sets:
Station 1:
– 200m run
– 15 RKB swings
– 12 push-ups
– 9 box step ups
Station 2:
– 15/12 cal row
– 15 wallballs
– 12 strict pull-ups
– 9 up/downs
Performance
E5MOM x 6-8 sets:
Station 1:
– 200m run
– 20 RKB swings (53/35)
– 15/12 push-ups
– 10 box jump overs
Station 2:
– 20/15 cal row
– 20 wallballs (20/14)
– 15 pull-ups
– 5 DB devil press (35/25)
Thursday 9/2
Fitness & Performance
A) E4M x 4 sets
– 6-10 1¼ bench press w/ 50% @ tempo
– 6-10 double bend over KB rows
– 12-16 banded face pulls
*BP tempo: 3 sec down, 1 sec pause at ¼
*BP heavier than last week
Fitness
B) 4 rounds for time:
– 300m run
– 16 alternating DB snatches
– 8 up/downs
R60S
Performance
B) 4 rounds for time:
– 300m run
– 20 alternating DB snatches (50/35)
– 10 burpees
R60S
Friday 9/3
Fitness
A) E3MOM x 4 sets
– 8-12 DB incline press (bench on 20”)
– 8-12 alt double band 45 degree pull-aparts
– 12-16 alt KB/DB reverse lunges
Performance
A) E3MOM x 4 sets
– 3.3.3 TnG power snatch cluster
*Rest 10 seconds between each cluster of 3 reps
B) Strength Option
3-4 sets:
– 8-12/side half kneeling landmine press
– 8-12 double DB Romanian deadlifts
– 8-12 seated band row @ 2111 tempo
– 1 lap reverse sled drag
OR
Conditioning Option
E2M x 8-12 sets:
– 250/200m row or ski, 200m run, or 500/400 AB
Saturday 9/4
Fitness
TBA
Performance
TBA
Sunday 9/5
10-12pm Open Gym