Monday 7/10
Fitness & Performance
A) E4M x 4 sets:
– 10-15 DB incline press @ 3111 temp (1-2 RIR)
– 10-15 bent over BB rows w/ pause
– 10/side shoulder external rotations
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 6-12 dips or push-ups
Even: 12/9 cal row + 6-12 wallballs
Performance
B) E2M x 8-12 sets
Odd: 12/9 cal row + 6-12 ring dips
Even: 12/9 cal row + 12 wallballs (20/14)
RX+ complete w/ 15/12 cal row
Tuesday 7/11
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
B) EMOM x 10-20 sets:
– 4 alt. DB snatch
– 4 hanging knee raise
– 2 burpees
Performance
A) E2M x 8 sets
– 1 snatch
*Receive as low as you’re able to with a focus on bar path.
B) EMOM x 10-20 sets:
– 3 power snatch (95/65, 75/55)
– 4 toes to bar
– 3 burpees over the barbell
RX+ complete with squat snatches
Wednesday 7/12
Fitness
E8M x 4-6 sets:
– 400m run
– 12 SA DB hang power cleans
– 8 strict pull-ups
– 12 box step-ups
– 12/8 push-ups
Performance
E8M x 4-6 sets:
– 400m run
– 16 SA DB hang power cleans (50/35)
– 8 pull-ups
– 12 box jump overs (24/20”)
– 16/12 push-ups
RX+ complete with 4 bMUS and or 8-12 HSPUs.
Thursday 7/13
Fitness
A) E4M x 4 sets:
– 8 back or box squats
– 8-12 DB Z-presses
– 4/side SA ring rows w/ 4 sec pause at top
B) 3 rounds for time:
– 400m row
– 12-9-6 double DB hang squat clean to thruster
Performance
A) E4M x 4 sets:
Set 1: 8 back squats (building set)
Set 2-4: 8 back squats @ 1-2 RIR
*heavier than last week
B) 3 rounds for time:
– 500/400m row
– 15-12-9 double DB hang squat clean to thruster (35/25s)
Fitness & Performance
C) 3 sets:
– 20 sec/side Copenhagen plank
– 20-30 sec flutter kicks
– 20-40 sec dead hang from bar
Friday 7/14
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 & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 10-15 seated BB overhead tricep extension
– 10 slide hamstring curls (fast in, slow out)
– 5 chest supported DB batwing rows w/ 5 sec pause
OR
Conditioning Option
6-10 sets:
– 2 min row, bike, ski
– 1 min (rest remainder of minute after reps are complete)
- 16 RKB swings
- 16 walking lunges
*Goal is to stay at the same pace +/- 5 sec or RPMs
Saturday 7/15
Fitness
TBA
Performance
TBA
Sunday 7/16
Open Gym 10-12pm