Monday 9/2 – Labor Day (7:45 and 9AM classes only)
Fitness
“Hotshots 19ish”
6 Rounds for time of:
– 30 Squats
– 19 DB Hang Power Cleans
– 7 Strict Pull-ups
– 400m Run
*Scale with 4 rounds if needed
Performance
“Hotshots 19”
6 Rounds for time of:
– 30 Squats
– 19 Power Cleans (135/95)
– 7 Strict Pull-ups
– 400m Run
Tuesday 9/3
Fitness & Performance
A) E4M x 4 sets:
– 8-12 1 & ¼ DB bench press (w/ pause on ¼)
– 8-12/side SA half kneeling banded high row
– 8-12 BB good mornings
Fitness
Station 1: 12/9 cal row + 5-10 dips
Station 2: 12/9 cal row + 9-12 RKB swings + 3 up/downs
Performance
B) E2M x 8-12 sets (4-6 each)
Station 1: 15/12 cal row + 5-10 ring dips
Station 2: 15/12 cal row + 12 RKB swings (53/35) + 3 burpees to target
RX+ use 70/44
Wednesday 9/4
Fitness
E3M x 12-16 sets (6-8 sets each)
Station 1:
– 250/200m row
– 12 alt. DB hang power snatch
– 8 prisoner reverse lunges
Station 2:
– 200m run
– 24 single unders
– 8 hanging knee raises / lemon squeezes
Performance
E3M x 12-16 sets (6-8 sets each)
Station 1:
– 250/200m row
– 12 alt. DB hang power snatch (50/35)
– 8 DB goblet hold reverse lunges
Station 2:
– 200m run
– 24 double unders
– 8 toes to bar
Thursday 9/5
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side DB SL kickstand Romanian deadlifts
*Control on the way down, full extension at top
Even sets:
– 8-12/side SA half kneeling landmine presses
– 8-12 L-seated band rows
B) 3 rounds for time:
– 400m run
– 12-10-8
- Double DB hang power clean + push press
- Box step-ups (w/ or w/o weight)
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang power clean + 1 power clean + 1 push jerk
Sets 5-8: 1 power clean + 1 push jerk
B) 3 rounds for time:
– 400m run
– 15-12-9
- Power clean + push jerk (115/75, 95/65)
- Box jump overs (24/20”)
*RX+ complete with (135/95)
Friday 9/6
Fitness
A) E3M x 6 sets:
– 3 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: 3 deadlifts (building set)
Sets 2-6: 3 deadlifts (75-85% @ 1-2 RIR)
*~5% heavier than last time
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 10-20 DB/EZ bar skull crushers
– 10/side supine banded hip flexion
– 10 BB drag curls
OR
Conditioning Option
20 min AMRAP:
– 250/200m row
– 9 double KB deadlifts (53/35)
– 12/9 push-ups
– 21 double/single unders
Saturday 9/7
FItness
TBA
Performance
TBA
Sunday 9/8
Open Gym 10-12pm