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
Tuesday 9/6
Fitness
A) E4M x 4 sets:
– 6-10 front squats (BB or double KB)
– 8-12 L-seated DB press
– 8-12/side half kneeling single arm band row
*Heavier than last week
B) 5 rounds for time:
– 200m row
– 10 plate ground to overhead
– 10 plate overhead/hug walking lunges
R60S
Performance
A) E4M x 4 sets:
– 6-8 front squats @ 60-65%
B) 5 rounds for time:
– 250/200m row
– 10 plate ground to overhead (45/35, 35/25)
– 10 plate overhead walking lunges
R60S
Wednesday 9/7
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) EMOM x 10-20 sets:
– 4 push-ups
– 4 DB snatch
– 4 alt. DB goblet hold box step-ups (scale w/ no weight)
Performance
A) E4M x 4 sets:
– bench press 1 RIR @ 75-80%
– 4-8 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)
– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)
*Heavier than Monday 8/29
*If you can’t perform pull-ups without assistance, sub Fitness version
B) EMOM x 10-20 sets:
– 4 hand release push-ups
– 4 DB snatch (50/35)
– 4 alt. DB goblet hold box step-ups (20/16”)
RX+ perform HSPUs
Thursday 9/8
Fitness
2 rounds (8 total sets)…
4 min AMRAP
– 325m row, then in remaining time:
- 6 single arm DB hang power clean (3/3)
- 3 dips
R2M
4 min AMRAP
– 300m run, then in remaining time:
- 6 DB goblet / prisoner reverse lunges
- 18 single unders / lateral hops
R2M
4 min AMRAP
– 325m row, then in remaining time:
- 3 hanging knee raises
- 3 box step overs
R2M
4 min AMRAP
– 300m run, then in remaining time:
- 6 single arm DB push press (3/3)
- 9 air squats
R2M
Performance
2 rounds (8 total sets)…
4 min AMRAP
– 400/325m row, then in remaining time:
- 6 single arm DB hang power clean (3/3 @ 50/35)
- 3 ring dips
R2M
4 min AMRAP
– 300m run, then in remaining time:
- 6 DB goblet reverse lunges
- 18 double unders
R2M
4 min AMRAP
– 400/325m row, then in remaining time:
- 3 toes to bar
- 3 box jump overs (24/20”)
R2M
4 min AMRAP
– 300m run, then in remaining time:
- 6 single arm DB push press (3/3)
- 9 air squats
R2M
Friday 9/9
Fitness
A) E2MOM x 8 sets (4 each)
Odd sets:
– 8-12 BB/DBs strict overhead press*
– 6/side KB goblet hold curtse box step-up (L)
Even sets:
– 4-6 DB batwing rows w/ 4 sec pause
– 6/side KB goblet hold curtse box step-up (R)
*Heavier than last week
Performance
A) E2MOM x 8 sets:
Sets 1-2: 3 split jerks
Sets 3-4: 2 split jerks
Sets 5-8: 1 split jerk
*Work to a heavy single off the rack
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12/side tall kneeling BB landmine press
– 16 DB death march
– 8-12 tough ring rows
– 1 lap heavy reverse sled drag
OR
Conditioning Option
For time:
– 1000m row
– 80 RKB swings in UB sets of 10 (53/35)
– 800m run
Saturday 9/10
Fitness
TBA
Performance
TBA
Sunday 9/11
Gym Closed