Monday 7/6
Fitness
A) E2M x 8 sets
Odd sets:
– 10 double KB heel elevated front squats w/ pause
– 10 supine medball hamstring curls
Even sets:
– 10 L-seated DB Z press
– 5/s SA ring row + reach
B) 4 rounds for time:
– 400m run or 1000/800m bike
– 15-12-9-6 DB hang squat cleans
Performance
A) E2M x 8 sets
Sets 1-4: hang clean + clean
Sets 5-8: clean
*Receive in full squat if able.
B) 4 rounds for time:
– 400m run or 1000/800m bike
– 15-12-9-6 squat cleans (135/95, 115/75, 95/65)
Tuesday 7/7
Fitness & Performance
A) E4M x 4 sets:
– 8/s DB split squats (regular or rear foot elevated)
– 10/s KB bent over rows
– 4-8 supinated pull-ups (weight or sub 2-4 supinated negatives)
Fitness
B) 15 min AMRAP:
– 20 single unders (sub lateral hops)
– 1 hanging
– 1 box step-over
– 1 ring dip
*Add one rep to every movement except jump rope each round
Performance
B) 15 min AMRAP:
– 20 double unders
– 1 toes to bar
– 1 box jump over (24/20”)
– 1 ring dip
*Add one rep to every movement except jump rope each round
Wednesday 7/8
Fitness
E3M x 3-4 total rounds
Station 1:
– 200m run or 400m bike
– 12 RKB swings
– 8-12 push-ups
Station 2:
– 200m row
– 12 box step-ups
– 8-12 ring rows
Station 3:
– 200m run or 400m bike
– 12 SA DB hang power snatch
– 8-12 prisoner reverse lunges
Station 4:
– 200m row
– 8-12 pull-ups
– 4-8 burpees
Station 1, 2, 3, 4 = 1 round
Performance
E3M x 3-4 total rounds
Station 1:
– 200m run or 500/400m bike
– 16 RKB swings
– 16/12 push-ups
Station 2:
– 250/200m row
– 12 box step-ups (20”)
– 12 ring rows
Station 3:
– 200m run or 500/400m bike
– 16 SA DB hang power snatch (50/35)
– 12 prisoner reverse lunges
Station 4:
– 250/200m row
– 12 pull-ups
– 8 burpees
Station 1, 2, 3, 4 = 1 round
Thursday 7/9
Fitness
A) E2.5M x 6 sets
Odd sets:
– 10/s SA half kneeling DB press
– 20 alternating KB gorilla rows
Even sets:
– 16 goblet hold alternating curtsy lunges
– 5/s side plank clamshells with 5 count hold
B) E2M x 8-12 sets
Odd: 12/9 cal row + 6-9 DB push press + 6 lemon squeezes
Even: 12/9 cal row + 6 strict pull-ups + 12 air squats
Performance
A) E2.5M x 6 sets:
– 5-5-4-3-2-2 push jerks
*Bar is taken from floor
*These should be fluid touch and go reps
B) E2M x 8-12 sets
Odd: 15/12 cal row + 6 shoulder to overhead (115/105, 135/95, 115/75, 96/65) + 6 lemon squeezes
Even: 15/12 cal row + 9 kipping or 6 strict pull-ups + 15 air squats
Friday 7/10
Fitness & Performance
A) E2M x 8 sets
Odd:
– 8/s SL DB/KB Romanian deadlifts
Even:
– 10/s half kneeling banded high row w/ pause
– 8-12 dips
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 10-15 banded OH tricep extensions
– 10 slide hamstring curls
– 20 alternating DB bicep curls
OR
Conditioning Option
20 min AMRAP:
– 250/200m row/ski, 200m run or 500/400m bike
– 1 set of
- 10 RKB swings
- 10/7 push-ups
- 10 air squats
*Increase by 1 set of RKBS, push-ups, and air squats every round
Saturday 7/11
Fitness & Performance
TBA
Sunday 7/12
10-12pm Open Gym