Monday 6/5

Fitness

A) E3.5M x 5 sets:

– 4-8 bench press (1 RIR)

– 2-4 supinated pull-up negatives (2-3 sec descent)

– 8-12 ring face pulls

B) 12 min AMRAP

– 10 RKB swings

– 8 push-ups

– 6 box step-ups

Performance

A) E3.5M x 5 sets:

– 1 RIR bench press @ 75-80% 

– 4-8 strict ring or supinated pull-ups (weighted if able)

– 8-12 ring face pulls

B) 12 min AMRAP

– 12 RKB swings (53/35)

– 9 push-ups

– 6 box jump overs (24/20”)

RX+ complete w/ 6 HSPUs

Tuesday 6/6

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 12-16 alternating low hold landmine lateral squats

*Scale with regular split squats

Even:

– 8-12 DB bench press

– 8-12 tall kneeling banded lat pull-down

B) 5 rounds for time:

– 200m run

– 8 double DB hang power snatches

– 12 DB/prisoner reverse lunges

R60S

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

*Receive as low as you’re able to with a focus on bar path. 

B) 5 rounds for time:

– 200m run

– 8 power snatch (95/65, 75/55, 65/45)

– 12 front rack reverse lunges

R60S

Wednesday 6/7

Fitness

E8M x 4-6 sets:

– 200m row

– 16 wallballs

– 12 SA DB hang power cleans

– 200m run

– 12 hanging knee raise

– 8 up/downs

*Switch the order every round.

Performance

E8M x 4-6 sets:

– 250/200m row

– 20 wallballs (20/14)

– 16 SA DB hang power cleans (50/35)

– 200m run

– 12 toes to bar

– 8 burpees over the rower

*Switch the order every round.

Thursday 6/8

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) E90S x 10-15 sets:

– 20 single unders

– 3 DB hang power clean + push press

– 4 strict pull-ups

– 5 air squats

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean + 2 split jerk

Sets 5-8: 1 clean + 1 jerk

B) E90S x 10-15 sets:

– 20 double unders

– 3 power clean + push jerk (115/75, 85/65, 75/55)

– 4 pull-ups

– 5 air squats

RX+ use 135/95 w/ CTB pull-ups

Friday 6/9

Fitness

A) E3M x 6 sets:

– 5 deadlifts

After Odd sets: 12-16 DB floor press

After Even sets: 8-12 straight arm banded lat pull-downs

*DLs heavier than last week

Performance

A) E3M x 6 sets:

– 3 deadlifts @ 80%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 banded Spanish squats

– 12-16 seated leg lift-overs

– 8-12 BB/DB/EZ seated tricep overhead extension

– 10-20 sec top of ring row hold (tough)

OR

Conditioning Option

20 min AMRAP:

– 200m run

– 10 double KB deadlifts

– 10 lemon squeezes

– 200m run

– 10 goblet squats

– 10 dips or push-ups

Saturday 6/10

Fitness

TBA

Performance

TBA

Sunday 6/11

Open Gym 10-12pm

Monday 5/29 – Memorial Day (7:30 & 9AM only)

Murph

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition bodyweight movements as needed. 

*Wear a 20/14 weight vest if you have one. 

½ Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition bodyweight movements as needed. 

¼ Murph

– 400m run

– 25 pull-ups

– 50 push-ups

– 75 air squats

– 400m run

*Partition bodyweight movements as needed. 

Tuesday 5/30

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 12-16 alternating low hold landmine lateral squats

*Scale with regular split squats

Even:

– 8-12 DB bench press

– 8-12 tall kneeling banded lat pull-down

B) E2M x 8-12 sets

Odd: 12/9 cal row + 5 double DB hang power snatches

Even: 12/9 cal row + 5 5 up/downs

Scale to 10/7 cal row if needed. 

Performance

A) E2M x 8 sets

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 low hang snatch (below knee)

*Receive as low as you’re able to with a focus on bar path. 

B) E2M x 8-12 sets

Odd: 12/9 cal row + 5 hang power snatch (95/65, 75/55, 65/46)

Even: 12/9 cal row + 5 burpees over the barbell

RX+ complete with hang squat snatches. 

Wednesday 5/31

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12/side half kneeling BB landmine press

Even:

– 8-12 KB Romanian deadlifts

– 12-16 KB gorilla rows

*Last time through these movements

B) EMOM x 10-20 sets:

– 4 DB push press

– 4 hanging knee raise

– 4 prisoner lunges

Scale up with 4-5-6 rep scheme

Performance

A) E2M x 8 sets

Sets 1-4: 2 pause split jerk (lighter)

Sets 5-8: 1 split jerk (heavier)

*Pause on the dip and the catch.

B) EMOM x 10-20 sets:

– 4 shoulder to overhead (115/75, 95/65, 75/55)

– 4 toes to bar

– 4 prisoner lunges

RX+ 135/95 and/or 2 bMUs instead of T2B w/ 6 lunges

Thursday 6/1

Fitness

A) E3M x 6 sets:

– 5 deadlifts

After Odd sets: 12-16 DB floor press

After Even sets: 8-12 straight arm banded lat pull-downs

*DLs heavier than last week

B) 3 rounds for time:
– 500m row

– 24-20-16 RKB swings

– 12-10-8 box step-ups

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 75-80%

B) 3 rounds for time:
– 500m row

– 30-24-18 RKB swings (53/35)

– 15-12-9 box jump overs (24/20”)

RX+ use 70/44

Friday 6/2

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

Performance

A) E3M x 6 sets:

– 4 front squats @ 80-85%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 8-12 dips (weighted if able)

– 8-12 slide hamstring curls (fast in, slow out)

– 8-12 BB drag curls

OR

Conditioning Option

20 min AMRAP:

– 250/200m row

– 12 SA DB hang power cleans

– 6 up/downs

– 250/200m row

– 9 goblet squats

– 12 lemon squeezes

Saturday 6/3

Fitness

TBA

Performance

TBA

Sunday 6/4

10-12pm Open Gym