Monday 8/5
Fitness
A) E2M x 8 sets
Odd sets:
– 16 alternating weighted box step-ups
Even sets:
– 8-12/side half kneeling landmine presses
– 10-20 sec top of ring row hold
B) E3M x 4-8 sets:
– 12/9 cal row
– 5 DB hang power cleans
– 7 push-ups
– 9 air squats
*Scale with reps of 12/9 or 10/7 then 4-6-8.
Performance
A) E2M x 8 sets
Sets 1 & 2: 3 pause clean deadlift + high hang clean
Sets 3 & 4: 2 pause clean deadlift + hang clean
Sets 5-8: 1 pause clean deadlift + low hang clean
*Receive in a full squat if able
*Pauses happen at low hang, hang, high hang
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 hang power cleans (115/75, 95/65, 75/55)
– 7 push-ups
– 9 air squats
RX+ perform with reps of 15/12-6-9-12
Tuesday 8/6
Fitness & Performance
A) E3M x 6 sets…
– 5 bench press
*First set building, next 5 at 72.5-82.5% & 1-2 RIR
After odd sets:
– 8-12 tall kneeling banded lat pull-down
After even sets:
– 8-12/side DB rear delt rows
*~5% heavier than last week
Fitness
B) E5M x 3-5 sets:
– 400m run
– 12 alt. hang DB snatch
– 24 single unders
Performance
B) E5M x 3-5 sets:
– 400m run
– 16 alt. hang DB snatch (53/35)
– 32 double unders
Wednesday 8/7
Fitness
E6M x 6-8 sets
Station 1:
– 800m row or 1600m bike
Station 2:
– 4 min AMRAP
- 8 RKB swings
- 6 wallballs
- 4 lemon squeezes
– Rest 2 minutes
Performance
E6M x 6-8 sets
Station 1:
– 1000m row or 2000m bike
Station 2:
– 4 min AMRAP
- 8 RKB swings (53/35)
- 6 wallballs (20/14)
- 4 lemon squeezes
– Rest 2 minutes
*Keep rows/bikes the same pace
Thursday 8/8
Fitness
A) E2.5M x 6 sets
– 5 push press
After odd sets…
– 5 batwing rows w/ 5 sec pause
After even sets…
– 10 L-seated leg lift-overs
B) EMOM x 10-20 sets:
– 4 DB push press
– 3 strict pull-ups
– 2 burpee + box step-ups
Scale with up/downs instead of burpees
Performance
A) E2.5M x 6 sets:
– 5 push press
*Build to a heavy set of 5
B) EMOM x 10-20 sets:
– 3 shoulder to overhead (115/75, 95/65)
– 4 pull-ups
– 2 burpee + box jump overs (24/20”)
RX+ 135/95 + CTB pull-ups
Friday 8/9
Fitness
A) E3.5M x 6 sets:
– 6 deadlifts (building)
After odd sets…
– 8-12 dips (box/bench/dip bar/rings)
After even sets…
– 8-12/side SA half kneeling band row and reach
Performance
A) E3M x 6 sets:
Set 1: 6 deadlifts (building set)
Sets 2-6: 6 deadlifts (70-80% @ 2 RIR)
*~5% heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 slide hamstring curls (fast in, slow out)
– 8-12 heel elevated goblet/sandbag squat
– 12-16 DB floor press w/ pause (heavy)
– 8-12 ring face curls
OR
Conditioning Option
20 min AMRAP:
– 250/200m row (sub 500/400m bike or 200m run)
– 12 alternating box step-ups
– 10 SA DB hang power cleans (5/5 @ 50/35)
– 8 dips
Saturday 8/10
Fitness
TBA
Performance
TBA
Sunday 8/11
Open Gym 10-12pm