Monday 8/19
Fitness
A) E3M x 6 sets:
– 5 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
B) E3M x 4-8 sets:
– 12/9 cal row
– 9 double KB deadlifts
– 6-9 dips
– 3 up/downs
Performance
A) E3M x 6 sets:
Set 1: 5 deadlifts (building set)
Sets 2-6: 5 deadlifts (75-85% @ 1-2 RIR)
*~5% heavier than last time
B) E3M x 4-8 sets:
– 15/12 cal row
– 9 double KB deadlifts (53/35s)
– 6-9 ring dips
– 3 up/downs
Tuesday 8/20
Fitness
A) E3M x 6 sets
– 3 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) 4 rounds for time:
– 400m run
– 9 DB thrusters
– 6-9 strict pull-ups
R60S
Performance
A) E3M x 6 sets
Set 1: 3 back squats (building set)
Sets 2-6: 3 back squats (working sets @ 80-90% & 1-2 RIR)
*~5% heavier than last week
B) 4 rounds for time:
– 400m run
– 9 thrusters (95/65, 75/55)
– 12 pull-ups
R60S
RX+ complete with 115/75
Wednesday 8/21
Fitness
E4M x 8-12 sets (4-6 each)
Station 1:
– 200m row
– 8 hanging knee raises
– 12 KB/DB goblet hold or prisoner reverse lunges
– 20 single unders
Station 2:
– 200m run
– 8-12 push-ups
– 8 box step-ups
– 20 single unders
Performance
E4M x 8-12 sets (4-6 each)
Station 1:
– 250/200m row
– 8 toes to bar
– 12 KB/DB goblet hold reverse lunges
– 20 double unders
Station 2:
– 200m run
– 12/8 push-ups
– 8 box jump overs (24/20”)
– 20 double unders
Thursday 8/22
Fitness
A) E2M x 8 sets
Odd:
– 8-12/side 1&¼ SA incline bench press
Even:
– 8-12 supinated bent over BB rows / pause
– 8-12 banded Spanish squats
B) EMOM x 10-20 sets:
– 6 DB hang power snatch
– 4 wallballs
– 2 up/downs
Performance
A) E2M x 8 sets:
Sets 1-3: 3 high hang snatch
Sets 4-6: 2 hang snatch
Sets 7&8: 1 low hang snatch
*Receive in full squat if able
B) EMOM x 10-20 sets:
– 6 DB hang power snatch (50/35)
– 4 wallballs (20/14)
– 2 burpees
Friday 8/23
Fitness & Performance
A) E3M x 6 sets…
– 3 bench press
*First set building, next 3 at 80-90+% & 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
B) Strength Option
3-4 sets for quality:
– 10-20 band/cable tricep push-downs
– 10-20 BB or goblet hold alternating Cossack squats
– 10-20 DB wall assisted lean back curls (lighter weight)
– 10/side side plank elbow touches
OR
Conditioning Option
8 min AMRAP:
– 10 RKB swings (53/35)
– 5 dips
– 10 air squats
R4M
8 min AMRAP
– 5 ring rows
– 10 ambat sit-ups
– 5/side KB/DB push press
Saturday 8/24
Fitness
TBA
Performance
TBA
Sunday 8/25
Open Gym 10-12pm