Monday 6/1
Fitness
A) E2MOM x 8 sets
Odd sets:
– 10/s half kneeling BB landmine presses
Even sets:
– 20 alt KB gorilla rows
– 10 banded Spanish squats
B) E2M x 8-12 sets
Odd: 12/9 cal row + 6 double DB hang power snatch + 9-12 push-ups
Even: 12/9 cal row + 12-15 air squats
Performance
A) E2MOM x 8 sets
Sets 1-2: 1 high hang snatch + 1 hang snatch + 1 snatch
Sets 3-4: 1 hang snatch + 1 snatch
Sets 5-8: 1 snatch
B) E2M x 8-12 sets
Odd: 15/12 cal row + 6 touch and go power snatches (95/65, 75/55) + 12/9 push-ups
Even: 15/12 cal row + 15 air squats
RX+ use 115/75 w/ 18 air squats
Please do not drop plates lighter than 25s.
Tuesday 6/2
Fitness
E8M x 4-6 sets (2-3 each)
Station 1:
– 400m run or 800m bike
– 16 SA DB hang power cleans (8/s)
– 12 SA DB push press (6/s)
– 12 DB or prisoner reverse lunges
– 12 ring or inverted BB rows
– 32 single unders
Station 2:
– 400m row
– 16 wallballs
– 12 strict pull-ups
– 12-16 dips
– 8 burpees or up/downs
– 32 single unders
Performance
E8M x 4-6 sets (2-3 each)
Station 1:
– 400m run or 1000m bike
– 20 SA DB hang power cleans (10/s @ 50/35)
– 16 SA DB push press (8/s)
– 16 DB reverse lunges
– 12 ring or inverted BB rows
– 32 double unders
Station 2:
– 500m row
– 20 wallballs (20/14)
– 16 kipping or 12 strict pull-ups
– 12-16 ring dips
– 8 burpees
– 32 double unders
Wednesday 6/3
Fitness
A) E3M x 6 sets:
– 4 front squats*
After odd sets…
– 10 seated DB press
After even sets…
– 10 tough ring rows
*Sub 8 double KB pause front squats
B) 3 rounds for time:
– 600-400-200m run
– 20-15-10 reps of…
- RKB swings
- Box step-ups
Performance
A) E3M x 6 sets:
– 4 front squats @ 2-3 RIR or 75+%
B) 3 rounds for time:
– 600-400-200m run
– 30-20-10 reps of…
- RKB swings (53/35)
- Box step-ups (20”)
RX+ use 70/44
Thursday 6/4
Fitness & Performance
A) E4M x 4 sets:
– 6-8 strict overhead BB press
– 8/s band pallof twist to press (red or green)
– 8/s front foot elevated split squat
Fitness
B) E3M x 5-8 sets:
– 200m row
– 8 DB push press
– 6 burpees or up/downs
– 4 lemon squeezes
Performance
B) E3M x 5-8 sets:
– 250/200m row
– 8 shoulder to overhead (115/75, 95/65)
– 8 burpees over the bar
– 8 lemon squeezes
Friday 6/5
Fitness
A) E3M x 5 sets:
– 5 deadlifts
– 10 DB floor press w/ pause
– 10 tall kneeling banded face pulls
Performance
A) E3M x 5 sets:
– 5 deadlifts @ 3 RIR or 70+%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 10-15 DB tricep rollback extensions
– 20-30sec/side side plank
– 10/s bent over DB row
OR
Conditioning Option
18 min AMRAP:
– 250/200m row or ski, 500/400m bike, or 400m run
– 10 DB thrusters (35/20s)
– 10 ring rows
– 10 ambat sit-ups
Saturday 6/6
Fitness & Performance
TBA
Sunday 6/7
10-12pm Open Gym