Monday 7/4
Fitness
“Little Badger”
3 rounds for time:
– 25 double DB hang squat cleans
– 20 strict pull-ups (in UB sets of 5)
– 600m run
Performance
“Badger”
3 rounds for time:
– 30 squat cleans (95/65)
– 30 pull-ups
– 800m run
Tuesday 7/5
Fitness
A) E3M x 6 sets:
– 5 BB back or box squats
After odd sets…
– 10 tall kneeling DB press
After even sets…
– 5/side single arm ring rows w/ reach
*Same or heavier than last week.
B) E3M x 4-7 sets:
– 12/9 or 10/7 cal row
– 8 DB thrusters
– 4 burpees
Performance
A) E3M x 6 sets – back squat
Set 1: 6 @ 70%
Set 2: 4 @ 80%
Set 3-6: 2-3 @ 80-85%
B) E3M x 4-7 sets:
– 12/9 cal row
– 9 DB thrusters (35/25s)
– 6 burpees over the bar
RX+ row 15/12 cal and use 50/35s
Wednesday 7/6
Fitness & Performance
A) E4M x 3 sets:
– Bench press
- Fitness: 8-12 reps
- Performance: 1-2 RIR @ 60%
– Pull-ups
- Fitness: 4 supinated negatives (4 secs down)
- Performance: 2 RIR @ 60%
– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per side
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 9 RKB swings
– 6 push-ups
– 3 up/downs
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 9 RKB swings (53/35)
– 6 ring dips
– 3 burpees to target
RX+ complete 70/44.
Thursday 7/7
Fitness
E12M x 3-4 sets:
– 400m row
– 8 double DB power snatch
– 10 box step overs
– 400m run
– 12 hanging knee raises
– 14 goblet / prisoner hold reverse lunges
Performance
E12M x 3-4 sets:
– 500/400m row
– 9 power snatch (75/55, 65/45, 55/35)
– 12 box jump overs (24/20”
– 400m run
– 15 toes to bar
– 18 back rack reverse lunges
Friday 7/8
Fitness
A) E3M x 4 sets:
– 8-12 double KB deadlifts
– 8-12 BB bent over rows
– 8-12 tough dips or push-ups
Performance
A) E3M x 4 sets:
– 3.3.3 power clean + push jerk clusters
*Pause 10 seconds
FItness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12/side box pistol squats or step-ups
– 1 lap waiters walk
– 12-16 alternating hanging knee raises (sub from floor)
– 45-60 sec floor or low ring front leaning rest (FLR)
OR
Conditioning Option
3 sets:
– 5x 30/30s row/bike/ski
R60S after each set of 5 for 3 total sets
Saturday 7/9
Fitness
TBA
Performance
TBA
Sunday 7/10
Gym Closed