Monday 8/7
Fitness
A) E2M x 8 Sets
Odd sets:
– 16 glute bridge alt. DB floor press
– 16 alt. double KB gorilla rows
Even sets:
– 8-12 BB good mornings
– 16 crossbody knee to elbows from plank
B) 5 rounds for time:
– 200m row (double for AB)
– 5 DB hang squat cleans
– 5-10 ring dips
– 10-15 wallballs
R90S
Performance
A) E2M x 8 sets
Sets 1-2: 1 hang clean + 1 clean
Sets 3-4: 1 low hang clean + 1 clean
Sets 5-6: 2 cleans
Sets 7-8: 1 clean
*Receive in a squat if able.
B) 5 rounds for time:
– 250/200m row (double for AB)
– 5 tng squat cleans (135/95, 115/75, 95/65)
– 10 ring dips
– 15 wallballs (20/14)
R90S
Tuesday 8/8
Aerobic Capacity Day
Fitness
8 min AMRAP:
– 200 m row
– 6 hanging knee raise / lemon squeezes
– 9 push-ups
R4M
8 min AMRAP:
– hill run
– 6 box step-ups
– 12 SA DB hang power clean (6/6)
R4M
8 min AMRAP:
– 200 m row
– 9 DB goblet squats
– 12 ring rows
R4M
8 min AMRAP:
– hill run
– 6 up/downs
– 18 single unders
Performance
8 min AMRAP:
– 250/200 m row
– 6 toes to bar
– 12/9 push-ups
R4M
8 min AMRAP:
– hill run
– 6 box jump overs (24/20”)
– 12 SA DB hang power clean (6/6 @ 50/35)
R4M
8 min AMRAP:
– 250/200 m row
– 9 DB goblet squats
– 12 ring rows
R4M
8 min AMRAP:
– hill run
– 6 up/downs
– 24 double unders
Wednesday 8/9
Fitness
A) E3M x 4 sets:
– 5 back or box squats
– 8-12 DB seated Arnold presses
– 5 batwing rows w/ 5 sec pause
B) B) E5M x 3-5 sets:
– 400m run
– 9 DB/KB thrusters
– 9 strict pull-ups
Performance
A) E3M x 4 sets:
Set 1: 5 back squats (building set)
Set 2-5: 5 back squats @ 1-2 RIR
*heavier than 7/31
B) E5M x 3-5 sets:
– 400m run
– 9 DB/KB thrusters (35/25s)
– 12 pull-ups
RX+ complete w/ CTB pull-ups
Thursday 8/10
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
*last day for these movements
Fitness
B) E60S x 12-24 sets…
Odd sets:
– 12/9 or 10/7 cal row
Even sets:
– 12 RKB swings
– 3 up/downs
Performance
B) E60S x 12-24 sets…
Odd sets:
– 12/9 cal row
Even sets:
– 12 RKB swings (53/35)
– 3 burpees over rower
RX+ complete with 15/12 cal row and 70/44 KB
Friday 8/11
Fitness
A) E3.25M x 5 sets
– 8/side DB split squats
– 16 alt KB gorilla rows
– 8-12/side half kneeling landmine presses
Performance
A) E3.25M x 5 sets
– 2.2.2 Touch and go power clean + push jerk clusters
*rest 10 sec between each quick set of doubles
Fitness & Performance
B) Strength Option
3-4 sets for quality
– 12-16 DB incline press @ 1-2 RIR
– 1 lap/arm chaos KB suitcase carry
– 6-12 strict pull-ups (sub 3 negatives)
– 12 alt BB or goblet hold cossack squats
OR
Conditioning Option
For time:
– 800-600-400-200m run
– 8-6-4-2 wall walks
– 16-12-8-4 medball cleans (20/14)
Saturday 8/12
Fitness
TBA
Performance
TBA
Sunday 8/13
Open Gym 10-12pm