Monday 8/1
Fitness
A) E3M x 6 sets:
– 6-5-4-3-2-1 BB back or box squats
After odd sets…
– 10 tall kneeling DB press
After even sets…
– 5/side single arm ring rows w/ reach
*Goal is to build to a heavyish single rep
B) For time:
– 1000m row
– 50 medball squats (20/14) in unbroken sets of 10
– 30 strict pull-ups in unbroken sets of 5
Performance
A) E3M x 6 sets – back squat
Set 1: 5 @ 70-75%
Set 2: 2-3 @ 80-85%
Set 3-6: 1 @ 90-95%
*Compare to 7/22
B) Tester
“Jackie”
For time:
– 1000m row
– 50 thrusters (45/35 – empty BB)
– 30 pull-ups
*Compare to 6/24/21
Tuesday 8/2
Fitness & Performance
A) E4M x 4 sets:
– Bench press
Fitness: 4-8 reps Performance: 1 RIR @ 70% – 8-12/side bent over DB row
– 8-12 supine bench supported snow angels (2.5-5#/hand)
Fitness
B) 4-5 rounds for time:
– 200m run
– 12 DB single arm hang power cleans (3/3/3/3)
– 9 hand release push-ups
– 24 single unders
R60S
Performance
B) 4-5 rounds for time:
– 200m run
– 16 DB single arm hang power cleans (4/4/4/4 @ 50/35)
– 12/9 hand release push-ups
– 24 double unders
R60S
Wednesday 8/3
Fitness
A) E2M x 6 sets
Even sets:
– 8 front foot elevated split squats R
– 8-12 tall kneeling banded lat pull-down
Odd sets:
– 8 front foot elevated split squats L
– 8-12 tough push-ups or dips
B) EMOM x 10-20 sets:
– 3 plate ground to overhead
– 3 wallballs
– 3 up/downs
Performance
A) E2M x 6 sets:
– 1.1 power clean + push jerk clusters
*Pause 10 seconds after each double
*Compare to 7/18
B) EMOM x 10-20 sets:
– 1 power clean @ 80-100% of part A
– 5 wallballs (20/14)
– 3 burpees over the barbell
Thursday 8/4
Fitness
2 rounds total (4 x 8 min)
8 min AMRAP
– 200m run
– 12 RKB swings (53/35)
– 6 toes to bar
R4M
8 min AMRAP
– 200m row
– 12 KB goblet hold reverse lunges
– 4/side single arm KB push press
R4M
*Sub DB if KB is too heavy for push presses.
Performance
2 rounds total (4 x 8 min)
8 min AMRAP
– 200m run
– 12 RKB swings (53/35)
– 6 toes to bar
R4M
8 min AMRAP
– 250/200m row
– 12 KB goblet hold reverse lunges
– 4/side single arm KB push press
R4M
*Sub DB if KB is too heavy for push presses.
Friday 8/5
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 7/28
Performance
A) E3M x 6 sets – deadlifts
Set 1: 6 @ 55%
Sets 2: 4 @ 65%
Sets 3-6: 2-3 @ 80-85%
*Compare to 7/28
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 BB good mornings
– 8-12 dips (weighted or assisted)
– 8-12 banded Spanish squats
– 16-24 alternating DB hammer curls
OR
Conditioning Option
5-8 rounds:
– 500m row, 400m run, 1000m AB, or 350m ski
R90S (less rest than last week!)
*Shoot to keep all sets +/- 3 sec from your first at 90% pace
*Goal is to complete same number as last week with same average pace
Saturday 8/6
Fitness
TBA
Performance
TBA
Sunday 8/7
Gym Closed
