Monday 7/15
Fitness
A) E4M x 4 sets:
– 8 deadlifts (building)
– 8-12/side half kneeling DB overhead press
– 8-12 L-seated band rows w/ pause
B) E3M x 4-8 sets:
– 200m row
– 12 SA DB hang power clean + push press
– 8 hanging knee raises
– 4 up/downs
*Split DB work into 6/6 or 3/3/3/3 for 12 total reps
*Scale row to 160m if needed
Performance
A) E4M x 4 sets:
Set 1: 8 deadlifts (building set)
Sets 2-4: 8 deadlifts (65-75% @ 2 RIR)
*~5% heavier than last week
B) E3M x 4-8 sets:
– 250/200m row
– 12 SA DB hang power clean + push press (50/35, 40/25, 35/20)
– 8 toes to bar
– 4 burpees over the rower
*Split DB work into 6/6 or 3/3/3/3 for 12 total reps
Tuesday 7/16
Fitness
A) E3M x 6 sets
– 6 back or box squats (building)
After odd sets
– 8-12/side SA standing DB overhead press
After even sets
– 16 alternating KB gorilla rows
B) 3 rounds for time:
– 400m run
– 20-15-10 wallballs
– 15-10-5 pull-ups
Performance
A) E3M x 6 sets
Set 1: 6 back squats (building set)
Sets 2-6: 6 back squats (working sets @ 70-80% & 1-2 RIR)
*~5% heavier than last week
B) 3 rounds for time:
– 400m run
– 30-25-20 wallballs (20/14)
– 20-15-10 pull-ups
Wednesday 7/17
Fitness
A) E4M x 4 sets:
– 8/side SL KB Romanian deadlifts
– 12-16 DB rollback tricep extensions
– 8-12 supinated ring rows w/ pause at top
*Heavier than last week
B) EMOM x 10-20 sets:
– 3 DB hang power cleans (tough)
– 5 push-ups
– 7 air squats
*Scale reps to 3-4-5 if needed
Performance
A) E4M x 4 sets:
– 1.1.1 power clean + push jerk clusters
*R10S between singles
B) EMOM x 10-20 sets:
– 3 TNG power cleans (155/105, 135/95, 115/75, 95/65)
– 5 push-ups
– 7 air squats
Thursday 7/18
Fitness
E10M x 3-5 sets
– 400m run
– 16 RKB swings
– 16 box step-ups
– 12 lemon squeezes
– 16 SA KB/DB push press (8/side)
– 12 ring rows
– 32 single unders
Performance
E10M x 3-5 sets
– 400m run
– 20 RKB swings (53/35)
– 16 box step-ups (20/16”)
– 12 lemon squeezes
– 16 SA KB push press (8/side)
– 12 ring rows
– 32 double unders
Friday 7/19
Fitness & Performance
A) E3M x 6 sets:
– 6 bench press
*First set building, next 5 at 70-80% & 2 RIR
– 8-12 bent over straight arm banded lat pull-downs
– 8-12 chest supported rear delt flys w/ pause
*~5% heavier than last week
B) Strength Option
3-4 sets for quality:
– 10/side bent over banded tricep kickbacks
– 10-15 wall assisted DB bicep curl (lean back at angle, keep triceps against wall)
– 10 heavy sandbag squats
– 1 lap/arm suitcase carry
OR
Conditioning Option
12 rounds:
– row 60 seconds
– rest 60 seconds
*Goal is to hit the same distance every set
Saturday 7/20
Fitness
TBA
Performance
TBA
Sunday 7/21
Open Gym 10-12pm