Monday 6/9
Fitness & Performance
A) E3M x 5 sets:
– 2 bench press @ 31X1 tempo + 3 regular bench press
– 3 negative or 5 weighted strict pull-ups
– 5 prone YWYs (2.5s, 5s or unweighted – thumbs up)
*Bench press heavier than last week (65-75%)
Fitness
B) E2M x 8-12 sets:
Odd – 12/9 cal row + 12 SA DB hang power cleans (6/side) + 6 air squats
Even – 12/9 cal row + 6-9 strict pull-ups + 6 air squats
Performance
B) E2M x 8-12 sets:
Odd – 15/12 cal row + 9 hang power cleans + 6 air squats
Even – 15/12 cal row + 9 pull-ups + 6 air squats
*115/75, 96/65, 75/55 BB weight
*Sub 6-9 strict pull-ups if not kipping.
Tuesday 6/10
Fitness
E5M x 6-8 sets (3-4 each)
Station 1:
– 200 run or 400m bike
– 16 RKB swings
– 200 run or 400m bike
– 8 box step-ups
Station 2:
– 200m row
– 16 SA DB push press (4/4/4/4)
– 200m row
– 8 hanging knee raise
Performance
E5M x 6-8 sets (3-4 each)
Station 1:
– 200 run or 500/400m bike
– 20 RKB swings (53/35)
– 200 run or 500/400m bike
– 10 box jump overs (24/20”)
Station 2:
– 250/200m row
– 20 SA DB shoulder to overhead (5/5/5/5 @ 50/35, 40/25)
– 250/200m row
– 10 toes to bar
Wednesday 6/11
Fitness
A) E3M x 5 sets:
– 5 back squat @ 31X1 tempo
– 10 DB floor press
– 5/side SA ring row w/ reach
*Sub box or goblet squat for back squat if needed
B) E90S x 10-15
– 20 single unders
– 7 wallballs (20/14)
– 5 ring dips
– 3 burpees
Performance
A) E3M x 5 sets:
– 5 back squat @ 31X1 tempo
*Heavier than 6/2
B) E90S x 10-15
– 20 double unders
– 7 wallballs (20/14)
– 5 ring dips
– 3 burpees
RX+ complete with 9-6-3 rep scheme
Thursday 6/12
Fitness
A) E2.5M x 6 sets
Odd: 8-12 BB strict overhead press + 5 DB batwing rows w/ 5 sec pause
Even: 8/side SL KB Romanian deadlift (1 KB in opposite hand, 1 foot on floor)
*Use rack for assist with balance with RDL if needed
B) 4 rounds for time:
– 400m run
– 15-12-9-6 DB push press
*Use a weight that is tough for 15
Performance
A) E2.5M x 6 sets
Sets 1-3: 2 pause split jerk
Sets 4-6 1 pause split jerk + 1 split jerk
*Pauses happen on dip and catch
B) 4 rounds for time:
– 400m run
– 15-12-9-6 shoulder to overhead (115/75, 95/65, 75/55)
Friday 6/13
Fitness
A) E2.5M x 6 sets (3 each)
Odd sets:
– 8-12/side SA DB incline bench press
Even sets:
– 6/side goblet hold cossack squat
– 8-12 tall kneeling banded lat pull-downs
Performance
A) E2.5M x 6 sets
Sets 1-3: 1 hang snatch + 1 snatch
Sets 4-6: 1 snatch
*Compare to 6/5
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 banded or cable tricep push-downs
– 10 double KB heel elevated front squats
– 5/side slow and controlled banded pallof press (green)
– 10 ring rows w/ 10 sec pause on final rep
OR
Conditioning Option
20 min AMRAP:
– 250/200m row/ski or 500/400m bike or 200m run
– 10 box step-ups
– 10 plate ground to overhead
– 10 push-ups
Saturday 6/14
Fitness
TBA
Performance
TBA
Sunday 6/15
10-12 pm Open Gym