Fitness & Performance
A) E4M x 4 sets
– 8 BB or DB Romanian deadlifts @ 55-60%
– 8-12 dips
– 8-12/side bent over rows
*Heavier than 8/31
Fitness
3-4 rounds for times:
– 400m row
– 16 RKB swings
– 8/side single arm KB push press
R60S
Performance
3-4 rounds for times:
– 500m row
– 20 RKB swings (53/35)
– 10/side single arm KB push press
R60S
Fitness & Performance
C) 3 sets:
– 20 mountain climbers (hips down!)
– 20 sec side plank / side
– 20 sec flutter kicks from hollow position
Monday 9/12
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side half kneeling single arm DB press
– 8-12 bent over BB rows
Even sets:
– 12 alt. goblet hold lateral lunges
*Compare to 8/25, last day for these!
B) EMOM x 10-20 sets:
– 3 double DB hang squat cleans
– 3 hanging knee raises
– 3 up/downs over the bar
Performance
A) E2M x 8 sets
Sets 1-2: 2 x 3 stop clean
Sets 3-8: 1 clean
*Receive in squat if able.
B) EMOM x 10-20 sets:
– 1 squat clean @ 70-75% of part A
– 3 toes to bar
– 3 burpees over the bar
RX+ perform 1-2 ring or bar MUs
Tuesday 9/13
Fitness & Performance
A) E4M x 4 sets
– 8 BB or DB Romanian deadlifts @ 55-60%
– 8-12 dips
– 8-12/side bent over rows
*Heavier than 8/31
Fitness
3-4 rounds for times:
– 400m row
– 16 RKB swings
– 8/side single arm KB push press
R60S
Performance
3-4 rounds for times:
– 500m row
– 20 RKB swings (53/35)
– 10/side single arm KB push press
R60S
Fitness & Performance
C) 3 sets:
– 20 mountain climbers (hips down!)
– 20 sec side plank / side
– 20 sec flutter kicks from hollow position
Wednesday 9/14
Fitness
2 rounds (8 total sets)…
4 min AMRAP
– 325m row, then in remaining time:
R2M
4 min AMRAP
– 300m run, then in remaining time:
R2M
4 min AMRAP
– 325m row, then in remaining time:
R2M
4 min AMRAP
– 300m run, then in remaining time:
R2M
Performance
2 rounds (8 total sets)…
4 min AMRAP
– 400/325m row, then in remaining time:
R2M
4 min AMRAP
– 300m run, then in remaining time:
R2M
4 min AMRAP
– 400/325m row, then in remaining time:
R2M
4 min AMRAP
– 300m run, then in remaining time:
R2M
Thursday 9/15
Fitness
A) E4M x 4 sets:
– 6-8 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) 3-4 rounds for times:
– 400m run
– 8 double DB hang power cleans
– 10 DB or prisoner reverse lunges
– 12 up/downs
R60S
Performance
A) E4M x 4 sets:
– 5-7 front squats @ 65-70%
B) 3-4 rounds for times:
– 400m run
– 8 hang power cleans (115/75, 95/65, 75/55)
– 10 front rack reverse lunges
– 12 up/downs
R60S
Friday 9/16
Fitness
A) E3M x 6 sets
Odd sets:
– 8-12 single arm DB bench press (non dominant)
– 2-4 supinated negative pull-ups w/ 3 sec negative
Even Sets
– 8-12 single arm DB bench press (dominant)
– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)
Performance
A) E3M x 6 sets:
– bench press 1 RIR @ 80%
After odd sets: 4-8 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)
After even sets: 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)
*Heavier than Monday 9/7
*If you can’t perform pull-ups without assistance, sub Fitness version
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-16 double DB skullcrushers
– 8-12 BB good mornings
– 8-12 ring bicep curls
– 8-16 hanging alt. Knee raise
OR
Conditioning Option
For time:
– 750/600m row
– 30 abmat sit-ups
– 30 RKB swings (53/35)
– 600m run
– 30 RKB swings
– 30 abmat sit-ups
– 750/600m row
Saturday 9/17
Fitness
TBA
Performance
TBA
Sunday 9/18
Gym Closed
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side half kneeling single arm DB press
– 8-12 bent over BB rows
Even sets:
– 12 alt. goblet hold lateral lunges
*Compare to 8/25, last day for these!
B) EMOM x 10-20 sets:
– 3 double DB hang squat cleans
– 3 hanging knee raises
– 3 up/downs over the bar
Performance
A) E2M x 8 sets
Sets 1-2: 2 x 3 stop clean
Sets 3-8: 1 clean
*Receive in squat if able.
B) EMOM x 10-20 sets:
– 1 squat clean @ 70-75% of part A
– 3 toes to bar
– 3 burpees over the bar
RX+ perform 1-2 ring or bar MUs
Fitness
E12M x 3-4 sets:
– 600m run
– 20 DB/KB reverse lunges
– 15 strict pull-ups in UB sets of 5
– 10 burpees
– 20/16 cal row
*Scale with 400m run, prisoner lunges, up/downs, and 16/12 cal row.
Performance
E12M x 3-4 sets:
– 600m run
– 30 DB/KB reverse lunges (35/25s)
– 15 burpee pull-ups
– 30/24 cal row
RX+ performs 15 burpee CTB pull-ups or 10/8 burpee muscle ups.
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
Fitness
2 rounds (8 total sets)…
4 min AMRAP
– 325m row, then in remaining time:
R2M
4 min AMRAP
– 300m run, then in remaining time:
R2M
4 min AMRAP
– 325m row, then in remaining time:
R2M
4 min AMRAP
– 300m run, then in remaining time:
R2M
Performance
2 rounds (8 total sets)…
4 min AMRAP
– 400/325m row, then in remaining time:
R2M
4 min AMRAP
– 300m run, then in remaining time:
R2M
4 min AMRAP
– 400/325m row, then in remaining time:
R2M
4 min AMRAP
– 300m run, then in remaining time:
R2M
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
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:
R2M
4 min AMRAP
– 300m run, then in remaining time:
R2M
4 min AMRAP
– 325m row, then in remaining time:
R2M
4 min AMRAP
– 300m run, then in remaining time:
R2M
Performance
2 rounds (8 total sets)…
4 min AMRAP
– 400/325m row, then in remaining time:
R2M
4 min AMRAP
– 300m run, then in remaining time:
R2M
4 min AMRAP
– 400/325m row, then in remaining time:
R2M
4 min AMRAP
– 300m run, then in remaining time:
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