Monday 6/3
Fitness & Performance
A) E4M x 4 sets:
– 6/side BB/DB step back reverse lunges
– 8-12 ring dips (add weight if able)
– 6 DB batwing rows w/ 4 sec pause
Fitness
B) 12 min AMRAP:
– 1 DB thruster
– 3 strict pull-ups
– 20 single unders
*Add one thruster each round
*Complete 3 burpees every 2 minutes
Performance
B) 12 min AMRAP:
– 1 thruster (95/65)
– 3 CTB pull-ups
– 20 double unders
*Add one thruster each round
*Complete 3 burpees to target every 2 minutes
Fitness & Performance
C) 3 sets:
– 10-15 Otis-ups
– 20 sec/side side plank
Tuesday 6/4
Fitness
E4M x 8-12 sets (4-6 each)
Station 1
– 300m row
– 12/9 push-ups
– 9 DB goblet squats
– 6-9 hanging knee raises
Station 2
– 300m run
– 12 SA DB hang power clean (6/6)
– 12 ring rows
– 6 box step-overs
Performance
E4M x 8-12 sets (4-6 each)
Station 1
– 375/300m row
– 15 push-ups
– 12 DB goblet squats
– 9 toes to bar
Station 2
– 300m run
– 12 SA DB hang power clean (6/6 @ 50/35)
– 12 ring rows
– 9 box jump overs (24/20”)
Wednesday 6/5
Fitness
A) E2M x 8 sets
Odd
– 8-12/side SA DB incline press
Even
– 16-20 alternating KB gorilla rows
– 16 alternating DB/KB goblet hold box step-up
B) E3M x 4-8 sets
– 12/9 cal row
– 6 double DB hang power snatch
– 6 up/downs
Performance
A) E2M x 8 sets:
Sets 1-4: 1 hang power snatch + 1 overhead squat + 1 hang (squat) snatch
Sets 5-8: 1 hang squat snatch
*Receive as low as possible
B) E3M x 4-8 sets
– 15/12 cal row
– 6 hang power snatch (95/65)
– 6 burpees over the barbell
RX+ perform hang squat snatches
Thursday 6/6
Fitness
A) E2M x 8 sets
Odd
– 8-12/side half kneeling BB landmine press
Even
– 8-12 banded straight arm lat pull-down (standing)
– 8-12 heel elevated goblet squats (heavy)
B) EMOM x 10-20 sets:
– 3 DB devil cleans
– 3 DB front squats
– 3 DB push presses
Performance
A) E2M x 8 sets
Sets 1-4: 2 cleans + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk
*Build to a heavy single
B) EMOM x 10-20 sets:
– 3 DB devil cleans (35/20s)
– 3 DB front squats
– 3 DB push presses
Friday 6/7
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 8-12/side SA DB bench press w/ pause
– 8-12 tall kneeling banded lat pull-down
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 10-20 overhead banded tricep extensions
– 5/side wide stance banded twists w/ 5 sec return
– 10+ BB drag curls
OR
Conditioning Option
18 min AMRAP
– 200m run/ski, 250/200m row, 500/400m bike
– 12 RKB swings (53/35)
– 9 wallballs (20/14)
– 6 V-ups or lemon squeezes
Saturday 6/8
Fitness
TBA
Performance
TBA
Sunday 6/9
Open Gym 10-12pm