Monday 6/17

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 

Fitness

B) E3M x 4-8 sets:
– 12/9 cal row

– 3 DB up/down devil cleans

– 6 box step-overs (1, 2 or no DBs)

– 6-9 hanging knee raises

Performance

B) E3M x 4-8 sets:
– 15/12 cal row

– 3 DB devil cleans (35/20s)

– 6 DB box step-overs (20/16”)

– 6-9 toes to bar

Tuesday 6/18

Fitness

A) E2M x 6 sets:
– 5-5-5-3-3-3 push press

After odd sets – 10 ring rows (tough)

After even sets – 5/s SL hip thrusts off bench

B) 4 rounds for time:

– 400m run

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

*Scale run back to 300m if needed

Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a tough set of 3

B) 4 rounds for time:

– 400m run

– 12-9-6-3 power clean + push jerk (135/95, 115/75, 95/65)

Wednesday 6/19

Fitness

A) E4M x 4 sets

– 8 back or box squats (building)

– 16-24 alt seated DB overhead press

– 8-12 DB lat pull-overs

B) E90S x 10-15 sets:

– 20 single unders

– 6 wallballs 

– 4 strict pull-ups

– 2 up/downs

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Sets 2-4: 8 back squats (working sets @ 65-75% & 2-3 RIR)

*Working sets 5% heavier than last week

B) E90S x 10-15 sets:

– 20 double unders

– 7 wallballs (20/14)

– 5 pull-ups

– 3 burpees to target

Thursday 6/20

Fitness

E5M x 6-8 sets total (3-4 each)

Station 1:

– 200/160m row

– 12 alt. DB hang power snatch

– 200/160m row

– 9 lemon squeezes

Station 2:

– 200m run

– 12 SA DB push press (6/side)

– 200m run

– 12 prisoner reverse lunges

Performance

E5M x 6-8 sets total (3-4 each)

Station 1:

– 250/200m row

– 12 alt. DB hang power snatch (50/35)

– 250/200m row

– 12 V-ups

Station 2:

– 200m run

– 12 SA DB push press (6/side)

– 200m run

– 12 goblet hold reverse lunges

Friday 6/21

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

Performance

A) E2M x 8 sets:

Sets 1-4: 1 slow pull snatch (3 sec first pull)

Sets 5-8: 1 snatch

*Receive in squat position if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 inverted BB rows

– 12-16 DB tricep rollback extensions

– 8-12 double KB/sandbag hug heel elevated squats

– 8-12 supine medball hamstring curls

OR

Conditioning Option

18 min AMRAP

– 12 cal row

– 12 wallballs (20/14)

– 12 abmat sit-ups

– 12 SA DB DB hang power cleans (6/6 @ 50/35)

Saturday 6/22

Fitness

TBA

Performance

TBA

Sunday 6/23

Open Gym 10-12pm

Monday 6/10

Fitness

A) E2M x 6 sets:
– 5 push press

After odd sets – 10 ring rows (tough)

After even sets – 5/s SL hip thrusts off bench 

B) E5M x 3-5 sets:

– 400m row (stay +/- 5 sec off original pace)

– 15 unbroken RKB swings 

– 15, 12 or 9 push-ups (you pick and stick to it)

Performance

A) E2M x 6 sets:

– 5 push press

*Build to a tough set of 5

B) E5M x 3-5 sets:

– 500/400m row (stay +/- 5 sec off original pace)

– 20 unbroken RKB swings (53/35) 

– 20, 15 or 10 push-ups (you pick and stick to it)

Fitness & Performance

C) 3 sets for quality:

– 6/side TGUP sit-ups (tough)

– 12 reverse snow angels (2.5/hand or no weight)

Tuesday 6/11

Fitness

A) E4M x 4 sets

– 8 back or box squats (building)

– 16-24 alt seated DB overhead press

– 8-12 DB lat pull-overs

B) E90S x 10-15 sets:

– 20 single unders

– 3 up/down DB devil presses (35/25s)

– 6 strict pull-ups

– 9 air squats

*scale to 3-5-7 if needed

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Sets 2-4: 8 back squats (working sets @ 65-75% & 2-3 RIR)

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB devil presses (35/25s)

– 6 CTB, kipping, or strict pull-ups

– 9 air squats

Wednesday 6/12

Fitness

E5M x 6-8 sets total (3-4 each)

Station 1:

– 200/160m row

– 9 wallballs

– 200/160m row

– 6 toes to bar

Station 2:

– 200m run

– 12 SA DB hang power cleans (6/6))

– 200m run

– 6 box jump step-ups

Performance

E5M x 6-8 sets total (3-4 each)

Station 1:

– 250/200m row

– 12 wallballs (20/14)

– 250/200m row

– 9 toes to bar

Station 2:

– 200m run

– 12 SA DB hang power cleans (6/6 @ 50/35)

– 200m run

– 6 box jump overs (24/20”)

Thursday 6/13

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) 3 rounds for time:

– 400m run

– 12-10-8 double DB hang power snatch

– 12-10-8 up/downs

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

*Receive in squat position if able

B) 3 rounds for time:

– 400m run

– 15-12-9 hang power snatch (95/65, 75/55)

– 15-12-9 up/downs

Friday 6/14

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press

*First set building, next 3 at 65-75% & 2 RIR

– 8-12/side bent over DB/KB rows 

– 8-12 lean away DB delt raise

B) Strength Option

3-4 sets for quality:

– 8-12 BB hip thrusts off bench w/ pause

– 12-24 banded tricep push-downs

– 8-12 ring face curls

– 12-24 alternating V-ups

OR

Conditioning Option

18 min AMRAP

– 12 cal row

– 12 RKB swings

– 12 box step-ups

– 12 SA DB push press (6/6 @ 50/35, 40/25, 30/15)

Saturday 6/15

Fitness

TBA

Performance

TBA

Sunday 6/16

Open Gym 10-12pm