Monday 8/29
Fitness
A) E4M x 4 sets:
– 8-12/side single arm DB bench press
– 2-4 supinated negative pull-ups
– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)
B) 5 rounds for time:
– 200m run
– 16 single unders
– 12 RKB swings
– 8 hand release push-ups
R60S
Performance
A) E4M x 4 sets:
– bench press 1 RIR @ 75-80%
– 4-8 ring or bar (supinated) strict pull-ups (weighted, BW)
– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)
*If you can’t perform pull-ups without assistance, sub Fitness version
B) 5 rounds for time:
– 200m run
– 18 double unders
– 15 RKB swings (53/35)
– 12/9 hand release push-ups
R60S
Tuesday 8/30
Fitness
A) E2MOM x 8 sets (4 each)
Odd sets:
– 8-12 BB/DBs strict overhead press
– 8/side KB front rack contralateral box step-up (L)
Even sets:
– 4-6 DB batwing rows w/ 4 sec pause
– 8/side KB front rack contralateral box step-up (R)
*Heavier than last week
B) 4 rounds:
3 minute running clock
– 400m row
– AMRAP SA DB power clean + push press in remaining time
R60S
*Score is total reps on clean & jerk
Performance
A) E2MOM x 8 sets:
Sets 1-2: 2 triple pause split jerk
Sets 3-4: 2 split jerk
Sets 5-8: 1 split jerk
*Stay below 85% and work on speed and technique
B) 4 rounds:
3 minute running clock
– 500/400m row
– AMRAP power clean & jerk in remaining time (135/95)
R60S
*Score is total reps on clean & jerk
*RX+ use 155/105
Wednesday 8/31
Fitness & Performance
A) E4M x 3 sets – deadlifts
– 8-12 BB or DB Romanian deadlifts @ 50-55%
– 8-12 dips
– 8-12/side bent over rows
Fitness
B) EMOM x 10-20 sets:
– 3-5 wallballs
– 3-4 hanging knee raises
– 3 box step overs
Performance
B) EMOM x 10-20 sets:
– 5 wallballs (20/14)
– 4 toes to bar
– 3 box jump overs (24/20”)
Thursday 9/1
Fitness
2 rounds (6 total sets)…
5 min AMRAP
– 400m row, then in remaining time:
- 6 alt. DB snatch
- 6 box step-ups
R2.5M
5 min AMRAP
– 400m run, then in remaining time:
- 6 DB goblet squats
- 18 single unders
R2.5M
5 min AMRAP
– 500/400m row, then in remaining time:
- 3 strict pull-ups
- 6 lemon squeezes or abmat sit-ups
R2.5M
*switch the rows and the runs the second time through
Performance
2 rounds (6 total sets)…
5 min AMRAP
– 500/400m row, then in remaining time:
- 6 alt. DB snatch (50/35)
- 6 box step-ups (20/16”)
R2.5M
5 min AMRAP
– 400m run, then in remaining time:
- 6 DB goblet squats
- 18 double unders
R2.5M
5 min AMRAP
– 500/400m row, then in remaining time:
- 3 pull-ups
- 6 lemon squeezes
R2.5M
*switch the rows and the runs the second time through
*RX+ perform CTB pull-ups or 2 bMUs
Friday 9/2
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side half kneeling DB press
– 8-12 bent over BB rows
Even sets:
– 6/side deficit lateral KB lunge (touch KB to floor)
*Compare to 8/25, last day for these!
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive in squat if able.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16 alt. DB walking lunges
– 8-12 standing BB overhead tricep extensions
– 8/side half kneeling banded pallof press (slow and controlled)
– 16 alt. KB gorilla rows
OR
Conditioning Option
For time:
– 500m row
– 400m run
– 50 double/single unders
– 20 up/downs
– 50 double/single unders
– 400m run
– 500m row
Saturday 9/3
Fitness
TBA
Performance
TBA
Sunday 9/4
Gym Closed
Monday 9/5 – Labor Day (7:45 & 9:00am classes only)
Fitness
“Hot Shots 19-ish”
6 rounds for time:
– 30 air squats
– 19 RKB swings
– 7 strict pull-ups
– 400m run
*45 minute time cap
Performance
“Hot Shots 19”
6 rounds for time:
– 30 air squats
– 19 power cleans (135/95, 115/75, 95/65, 75/55)
– 7 strict pull-ups
– 400m run
*45 minute time cap