Monday 7/31
Fitness
A) E3.5M x 4 sets:
– 6 back or box squats
– 8-12 DB Z-presses
– 4/side SA ring rows w/ 4 sec pause at top
B) E6M x 3-4 sets:
– 400m row
– 18 wallballs
– 12 strict pull-ups
Performance
A) E3.5M x 4 sets:
Set 1: 6 back squats (building set)
Set 2-5: 6 back squats @ 1-2 RIR
*heavier than 7/21
B) E6M x 3-4 sets:
– 500m row
– 25 wallballs (20/14)
– 15 pull-ups
RX+ complete with CTB pull-ups
Tuesday 8/1
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts
– 8-12/side SA DB bench press
– 8-12 tall kneeling banded lat pull-downs
*heavier than last week
Fitness
B) E2M x 8-12 sets
– 24 single unders
– 12 alt. DB snatch
– 10 push-ups
– 18 goblet hold reverse lunges
Performance
B) E2M x 8-12 sets
– 30 double unders
– 12 alt. DB snatch (50/35)
– 12/9 push-ups
– 12 goblet hold reverse lunges
RX+ complete with 6-9 HSPUs
Wednesday 8/2
Aerobic Capacity Day
Fitness & Performance
2 times through (4 sets total):
8 min AMRAP:
– 12/9 cal row
– 12 SA DB hang power clean (50/35)
– 6 box jump overs / step ups (20/16”)
R4M
10 min AMRAP:
– 200m run
– 12 DB goblet hold reverse lunges
– 6 toes to bar
R5M
10 min AMRAP:
– 24 double unders
– 12 abmat sit-ups
– 6 up/downs
Thursday 8/3
Fitness
A) E3.5M x 4 sets
– 8/side DB split squats
– 16 alt KB gorilla rows
– 8-12/side half kneeling landmine presses
B) B) EMOM x 10-20 sets:
– 3 double DB hang power clean + push press
– 4 box step overs
– 3, 4 or 5 hanging knee raises
Performance
A) E3.5M x 4 sets
– 3.3.3 Touch and go power clean + push jerk clusters
*rest 10 sec between each quick set of triples
B) EMOM x 10-20 sets:
– 1 power clean push jerk (5-10% heavier than part A)
– 3 box jump overs (24/20”)
– 3, 4 or 5 toes to bar
*Pick a weight on BB that is tough but technically sharp even while fatigued.
*Pick a number on T2B that you can keep UB
Friday 8/4
Fitness
A) E4M x 4 sets:
– 8-12 BB bench press
– 2-4 negative supinated pull-ups (2-3 sec down)
– 4 ring row to Y w/ 4 sec eccentric
*If you have strict pull-ups, do performance protocol
Performance
A) E4M x 4 sets:
– 8-12 BB bench press @ 1-2 RIR
– 4-8 ring or supinated strict pull-ups
– 4 ring row to Y w/ 4 sec eccentric
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled pull
– 8/side box step downs w/ heel tap
– 10-20 DB rollback tricep extensions
– 8/side wide stance banded chaos pallof press w/ pause (green + 5 or 10lb)
OR
Conditioning Option
Conditioning Option
3-5 sets…
3 min running clock
– 500/400m row
– 20 double unders
– AMRAP DB/KB thrusters in remaining time (35/25s)
R2M
Saturday 8/5 – Bring A Friend
Fitness
TBA
Performance
TBA
Sunday 8/6
Open Gym 10-12pm