Monday 6/8
Fitness & Performance
A) E3M x 5 sets:
– 5 bench press @ 21X1 tempo
– 8-10/s half kneeling SA banded lat-pull-down
Fitness
B) E90S x 10-15 sets:
– 20 single unders or lateral hops
– 5 dips
– 6 plate ground to overhead
– 7 air squats
*sub 7 ski erg pulls or 15 sec bike for jump rope
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 5 ring dips
– 7 plate ground to overhead (45/35)
– 9 air squats
Tuesday 6/9
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) E3M x 5-8 sets:
– 12/9 cal row
– 12 SA DB hang power snatches (6/s)
– 9 tough ring or inverted BB row
– 3 burpees or up/downs
Performance
A) E2MOM x 8 sets
Sets 1-4: 1 hang snatch + 1 snatch
Sets 5-8: 1 snatch
B) E3M x 5-8 sets:
– 15/12 cal row
– 12 SA DB hang power snatches (6/s @ 50/35)
– 9 tough ring or inverted BB row
– 6 burpees over rower
RX+ try 18/14 cal-12-12-8
Wednesday 6/10
Fitness
E10M x 3-5 sets:
– 400m row
– 12 DB thrusters (35/20s)
– 9-12 strict pull-ups
– 400m run
– 15 RKB swings (53/35)
– 9 medball OH press-out sit-ups
Performance
E10M x 3-5 sets:
– 500/400m row
– 15 DB thrusters (35/20s)
– 15 kipping or 10 strict pull-ups
– 400m run
– 20 RKB swings (53/35)
– 10 medball OH press-out sit-ups
*Can use DBs to weight feet for sit-ups
Thursday 6/11
Fitness
A) E3M x 6 sets:
– 3 front squats*
After odd sets…
– 10 seated DB press
After even sets…
– 10 tough ring rows
*Sub 8 double KB pause front squats
B) 5 rounds for time:
– 200m run or 400m bike
– 12 wallballs
– 8 hanging knee raise or kipping knee to chest
– 8 box step-ups
R60S
Performance
A) E3M x 8 sets:
– 3 front squats @ 1-2 RIR or 80-85+%
B) 5 rounds for time:
– 200m run or 500m bike
– 15 wallballs (20/14)
– 9 toes to bar
– 6 box jump overs (24/20”)
R60S
Friday 6/12
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
B) Strength Option:
3-4 sets for quality:
– 10 DB Romanian deadlifts @ 3011 tempo
– 10-20 bodyweight barbell bicep extensions
– 10/s SA bent over KB rows
– 10/s SA lean away DB delt raises
OR
Conditioning Option
20 sets:
– 30 sec row, bike, ski (or mix or two)
– 30 sec rest
Saturday 6/13
Fitness & Performance
TBA
Sunday 6/14
10-12pm Open Gym