Monday 7/25

Fitness & Performance

A) E4M x 4 sets:

– Bench press

• Fitness: 6-10 reps
• Performance: 1 RIR @ 65%

– Pull-ups

• Fitness: 4 supinated negatives (4 secs down)
• Performance: 4-8 supinated pull-ups (weighted if able)

– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per side

Fitness

B) E90S x 10-15 sets:

– 10-20 single unders

– 6 push-ups

– 5 toes to bar

– 4 double KB/DB front squats (35/25s)

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 6 hand release push-ups

– 5 toes to bar

– 4 double KB/DB front squats (35/25s)

RX+ perform 6 HSPU, 4 KB FS (53/35s), 2 MUs bar or ring

Tuesday 7/26

Fitness

A) E3M x 4 sets:

– 8-12 heel elevated KB front squats

– 8-12 BB bent over rows

– 8-12 DB floor press

B) 5 rounds for time:

– 200m run

– 5 double DB power clean + push press

– 5 up/downs

R60S

Performance

A) E3M x 4 sets:

– 1.1.1 power clean + push jerk clusters

*Pause 10 seconds after each double

*Compare to 7/18

B) 5 rounds for time:

– 200m run

– 5 TNG power clean + push jerk

– 7 burpees over the barbell

R60S

*Pick a weight that is challenging but UB and sharp.

Wednesday 7/27

Fitness

2 rounds total (4 x 8 min)

8 min AMRAP

– 200m row

– 9 push-ups

– 6 box step-ups 

R4M

8 min AMRAP

– 200m run

– 12 RKB swings

– 6 lemon squeezes or abmat sit-ups

R4M

Performance

2 rounds total (4 x 8 min)

8 min AMRAP

– 250/200m row

– 12/9 push-ups

– 4 box jump overs (24/20”)

R4M

8 min AMRAP

– 200m run

– 12 RKB swings

– 6 lemon squeezes

R4M

Thursday 7/28

Fitness

A) E3M x 6 sets:

– 9-7-5-3-3-3 deadlifts

After odd sets: 8-12 DB incline press

After even sets: 8-12 KB chest supported incline rows

*Compare to 7/20

B) 3 rounds for time:
– 400m run

– 12 DB SA hang power clean + push press (3/3/3/3)

– 12 alt. goblet/prisoner reverse lunge

R2M

Performance

A) E3M x 6 sets – deadlifts

Set 1: 7 @ 55%

Sets 2: 5 @ 65%

Sets 3-6: 3 @ 75-80%

*Compare to 7/20

B) 3 rounds for time:
– 400m run

– 16 DB SA hang power clean + push press (4/4/4/4 @ 50/35)

– 16 alt. DB goblet hold reverse lunges

R2M

Friday 7/29

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling landmine press 

– 12-16 L-seated band row

Even sets:

– 8/side alt. landmine reverse lunge

*Heavier than 7/21

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause snatch + 1 snatch

Sets 5-8: 1 snatch

*Pause is 2 counts at knee

*Receive as low as possible

*Compare to 7/21

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12 alternating front foot elevated reverse lunges (BB or DBs)

– 8-12 bent over BB rows

– 8-12 dips (any style)

– 8/side half kneeling pallof presses (green band)

*Split squats heavier than last week

OR

Conditioning Option

5-8 rounds

– 500m row, 400m run, 1000m AB, or 350m ski

R2M

*Shoot to keep all sets +/- 3 sec from your first at 90% pace

Saturday 7/30

Fitness

6 rounds for time w/ a partner:

– 12/9 cal row

– 10 DB thrusters

– 8 strict pull-ups

+

4 rounds for time w/ a parter:
– top of hill run

– 6 DB up/down devil presses

– 6 box step-ups

Performance

6 rounds for time w/ a partner:

– 15/12 cal row

– 12 DB thrusters (35/25s)

– 9 pull-ups

+

6 rounds for time w/ a partner:
– top of hill run

– 6 DB devil presses

– 6 box jump overs (24/20”)

*switch every movement

Sunday 7/31

Gym closed