Programming: Aug. 28 – Sep. 3

Monday 8/28

Fitness

A) E4M x 4 sets:

– 8 deadlifts (building each set)

– 16 alt DB renegade rows

– 8-16 banded tricep push-downs

B) E60S x 10-20 sec

– 2 DB up/down devil presses

– 4 hanging knee raises

– 6 prisoner reverse lunges

Performance

A) E4M x 4 sets

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts @ 2 RIR

*Heavier than 8/18

B) E60S x 10-20 sec

– 2 DB devil presses (35/25s)

– 4 toes to bar

– 6 prisoner reverse lunges

*If not enough 35/25s, pair up with one person going on a 30 sec delay

Tuesday 8/29

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB split squats

– 16 alt KB gorilla rows

Even sets:

– 8-12/side half kneeling landmine presses

– 12-16 leg lift-overs

B) 4 rounds for time:

– 400m run

– 12-9-6-3 double DB hang power clean + push press

Performance

A) E2M x 8 sets

– 1.1 power clean + push jerk clusters

*rest 10 sec between each rep

B) 4 rounds for time:

– 400m run

– 12-9-6-3 power clean + push jerk (135/95)

Wednesday 8/30

Fitness & Performance

2 total sets…

5 min AMRAP

– 400m run, in remaining time AMRAP…

  • 6 alt. DB snatch (50/35)
  • 6 box step-ups (20/16”)

R2.5M

5 min AMRAP

– 500/400m row, in remaining time AMRAP…

  • 6 goblet hold reverse lunges
  • 3 strict pull-ups

R2.5M

5 min AMRAP

– 20 double unders

– 6 dips

– 6 box step-ups

R2.5M

Thursday 8/31

Fitness & Performance

A) E4M x 4 sets:

– 5-8 BB bench press @ 1-2 RIR

– 8-12 tall kneeling banded lat pull-downs

– 10-14 banded face pulls

*Heavier than last week

Fitness

B) E2M x 8-12 sets:

– 12/9 cal row

– 6-9 push-ups

– 9-12 RKB swings (53/35)

Performance

B) E2M x 8-12 sets:

– 15/12 cal row

– 9 push-ups

– 12 RKB swings (53/35)

Friday 9/1

Fitness

A) E2M x 8 Sets

Odd sets:

– 8-12/side SA DB incline press

Even sets:

– 12-16 alt. landmine cossack squats

– 8-12 ring rows

*Last day for these movements

Performance

A) E2M x 8 sets

Sets 1-2: 3 position snatch (high, hang, low)

Sets 3-4: 2 position snatch (hang, low)

Sets 5-8: 1 low hang snatch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8-12 BB bradford presses

– 8/side box step downs (no push off!)

– 8/side half kneeling banded dynamic pallof twist to stop

OR 

Conditioning Option

10, 15 or 20 sets:

– 30 sec row or bike

– 30 sec rest (slow spin for bike)

*Goal is to stay at 80-90% with consistent output

Saturday 9/2

Fitness

TBA

Performance

TBA

Sunday 9/3

Open Gym 10-12pm

Fitness & Performance

2 total sets…

5 min AMRAP

– 400m run, in remaining time AMRAP…

  • 6 alt. DB snatch (50/35)
  • 6 box step-ups (20/16”)

R2.5M

5 min AMRAP

– 500/400m row, in remaining time AMRAP…

  • 6 goblet hold reverse lunges
  • 3 strict pull-ups

R2.5M

5 min AMRAP

– 20 double unders

– 6 dips

– 6 box step-ups

R2.5M

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB split squats

– 16 alt KB gorilla rows

Even sets:

– 8-12/side half kneeling landmine presses

– 12-16 leg lift-overs

B) 4 rounds for time:

– 400m run

– 12-9-6-3 double DB hang power clean + push press

Performance

A) E2M x 8 sets

– 1.1 power clean + push jerk clusters

*rest 10 sec between each rep

B) 4 rounds for time:

– 400m run

– 12-9-6-3 power clean + push jerk (135/95)

Fitness

A) E4M x 4 sets:

– 8 deadlifts (building each set)

– 16 alt DB renegade rows

– 8-16 banded tricep push-downs

B) E60S x 10-20 sec

– 2 DB up/down devil presses

– 4 hanging knee raises

– 6 prisoner reverse lunges

Performance

A) E4M x 4 sets

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts @ 2 RIR

*Heavier than 8/18

B) E60S x 10-20 sec

– 2 DB devil presses (35/25s)

– 4 toes to bar

– 6 prisoner reverse lunges

*If not enough 35/25s, pair up with one person going on a 30 sec delay

Fitness

EMOM x 5-7 sets

1: 12/9 cal row

2: 6 up/down + box step up

3: 12-15 RKB swings

4: 9 strict pull-ups

5: 12-15 wallballs

6: rest

Performance

EMOM x 5-7 sets

1: 15/12 cal row

2: 5 burpees + box jump overs (24/20”)

3: 15 RKB swings

4: 10 pull-ups

5: 15 wallballs (20/14)

6: rest

RX+ complete with CTB pull-ups and no rest interval for 8 rounds.

Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8-12 DB seated Arnold presses

– 4 DB/KB batwing rows w/ 6 sec pause

Performance

A) E3M x 6 sets:

Set 1: 4 back squats (building set)

Set 2-5: 4 back squats @ 1-2 RIR

*heavier than 8/9

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 1 lap KB banded chaos carry (green)

– 12-16 alt goblet hold cossack squats

– 8-12 BB bradford presses

– 8-12/side rear delt DB row

OR 

Conditioning Option

10 rounds for time:

– 200m run

After odd sets – 

After even sets – 

– 5 up/down DB devil presses

– 10 prisoner reverse lunges

– 5 lemon squeezes

Fitness & Performance

6 min AMRAP

– 600m run, in remaining time AMRAP…

  • 3 DB devil press (35/25s, Fitness – up/down)
  • 6 box step-overs (20/16”)

R3M

6 min AMRAP

– 750/600m row, in remaining time AMRAP…

  • 12 wallballs (20/14)
  • 6 up/downs

R3M

6 min AMRAP

– 6 push-ups

– 3 toes to bar

– 6 reverse lunges

R3M

6 min AMRAP

– 600m run, in remaining time AMRAP…

  • 12 DB alt push press (6/side)
  • 9 abmat sit-ups

R3M

6 min AMRAP

– 750/600m row, in remaining time AMRAP…

  • 6 DB front squats
  • 6 ring rows 

Fitness

A) E2M x 8 Sets

Odd sets:

– 8-12 BB Romanian deadlifts

– 12-16 banded tricep push-downs

Even sets:

– 8-12 goblet hold heel elevated squat

– 8-12 ring rows

*Last day for these movements

B) 5 rounds for time:

– 250/200 row

– 6 double DB hang squat cleans (35/25s)

– 9 pull-ups

– 12 lemon squeezes

R60S

Performance

A) E2M x 8 sets

– 1 clean

*Receive in a squat if able. 

B) 5 rounds for time:

– 250/200 row

– 6 double DB hang squat cleans (35/25s)

– 9 pull-ups

– 12 lemon squeezes

R60S

RX+ sub 3 MUs for pull-ups and/or complete 6 rounds