Monday 6/19
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB b-stance Romanian deadlifts
– 8-16 dips (weighted if able)
– 8-12/side DB bent over rows
Fitness
B) E2M x 8-12 sets
– 12 RB swings
– 8 push-ups
– 12 air squats
– 24 single unders
Performance
B) E2M x 8-12 sets
– 15 RB swings (53/35)
– 10 push-ups
– 15 air squats
– 30 double unders
RX+ use 70/44 w/ 45 DUs
Tuesday 6/20
Fitness
A) E2M x 6 sets:
– 5 push press
*Add until you reach a tough set of 5 reps
After odd sets – 12-16 L-seated leg lift-overs
After even sets – 8-12 ring face pulls
B) E5M x 3-5 sets:
– 400m row
– 10 DB push press
– 8 kipping knees to chest
– 6 burpees
Performance
A) E2M x 6 sets:
– 5 push press
*Add until you reach a tough set of 5 reps
B) E5M x 3-5 sets:
– 500m row
– 12 shoulder to overhead (115/75, 95/65)
– 9 toes to bar
– 6 burpees over the barbell
Wednesday 6/21
Fitness
E6M x 5-8 sets:
– 400m run
– 10 double DB hang power cleans
– 8 box step-ups
– 8 pull-ups
– 6 DB front squats (sub goblet)
*Scale to 300m
Performance
E6M x 5-8 sets:
– 400m run
– 10 hang power cleans (115/75, 95/65)
– 9 box jump-overs
– 8 pull-ups
– 7 front squats
RX+ complete with chest to bar pull-ups
Thursday 6/22
Fitness
A) E4M x 4 sets:
– 6-10 bench press
– 8-12 bent over banded lat pull-down
– 8 chest supported Ys w/ pause (no weight/2.5s/5s)
*heavier on BP than last week
B) E90S x 10-15 sets
– 6 plate ground to overhead
– 6 plate hug walking lunges (sub prisoner style)
– 3-6 dips or push-ups
– 3-6 lemon squeezes
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 75-80%
– 8-12 bent over banded lat pull-down
– 8 chest supported Ys w/ pause (no weight/2.5s/5s)
B) E90S x 10-15 sets
– 6 plate ground to overhead (45/35)
– 6 plate OH walking lunges
– 6 ring dips
– 6 lemon squeezes
Friday 6/23
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8/side DB/KB front foot elevated split squats
Even:
– 16-20 alt. DB renegade rows
– 16-20 banded tricep push-downs
Performance
A) E2M x 8 sets
Sets 1-2: 1 hang snatch
Sets 3-4: 1 low hang snatch
Sets 5-8: 1 snatch
*Receive as low as you’re able to with a focus on bar path.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12/side SA seated DB presses
– 8-12 heel elevated double KB front squats
– 10-20 sec top of ring row hold
– 8/side half kneeling banded pallof press (slow and controlled)
OR
Conditioning Option
10 rounds:
– 10 cal row
– movement 1
– movement 2
Movement options: 10 wallballs, 10 RKB swings, 10 abmat sit-ups, 5 up/down DB devil presses, 10 alt DB snatch, 30 double unders, 5 burpee + box jump overs, 3 wall walks
Saturday 6/24
Fitness
TBA
Performance
TBA
Sunday 6/25
Open Gym 10-12pm
