Monday 6/12
Fitness
A) E3M x 6 sets:
– 5 front squats (BB or dKB)
After Odd sets: 16 alt. tall kneeling DB piston presses
After Even sets: 8-12 tough ring rows
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:
– 3 front squats @ 80-85+%
B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35 – empty BB)
– 30 pull-ups
*Compare to 9/19/22
Tuesday 6/13
Fitness
E8M x 4-6 sets:
– 200m row
– 12 DB goblet hold/prisoner reverse lunges
– 12 alt. DB snatch
– 200m run
– 12 box step-ups
– 12 dips or push-ups
*Switch the order every round.
Performance
E8M x 4-6 sets:
– 250/200m row
– 16 DB goblet hold reverse lunges
– 16 alt. DB snatch (50/35)
– 200m run
– 12 box jump overs (24/20”)
– 12 ring dips
*Switch the order every round.
*RX+ perform 16 reps of all movements.
Wednesday 6/14
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
– 5 wallballs
– 4 hanging knee raises
– 3 up/downs
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)
– 5 wallballs (20/14)
– 4 toes to bar
– 3 burpees to plate
Thursday 6/15
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 12-16 alternating low hold landmine lateral squats
Even:
– 8-12 DB bench press
– 8-12 tall kneeling banded lat pull-down
B) 4 rounds for time:
– 400m run
– 12-9-6-3 up/down DB devil press
*Scale to 300m if needed.
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause snatch + 1 snatch
Sets 5-8: 1 snatch
*Pause 2 counts at knee.
*Receive as low as you’re able to with a focus on bar path.
B) 4 rounds for time:
– 400m run
– 12-9-6-3 DB devil press (35/25s)
Friday 6/16
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12 BB strict press
– 8-12 banded Spanish squats
Even:
– 8-12 medball hamstring curls
– 8-12 bent over double KB rows
Performance
A) E2M x 8 sets
Sets 1-4: 1 clean + 2 split jerk
Sets 5-8: 1 clean + 1 jerk
B) Strength Option
3-4 sets for quality:
– 16 BB reverse lunges (off rack)
– 4-8 strict weighted pull-ups or 2-4 negatives
– 8-12 hanging alternating strict knee raises (as high as possible)
– 8-16 DB tricep rollback extensions
OR
Conditioning Option
6 rounds for time:
– 250m row, 200m run, 500m bike, or 200m ski
– 15 RKB swings
– 12 walking lunges
– 9 lemon squeezes
Saturday 6/17
Fitness
TBA
Performance
TBA
Sunday 6/18
Open Gym 10-12pm
