Monday 7/13
Fitness & Performance
A) E3M x 5 sets:
– 5 bench press @ 75-80%
After odd sets – 10 tall kneeling banded lat pull-downs
After even sets – 8-10/s shoulder external rotations
Fitness
B) E5M x 3-5 sets:
– 400m row
– 16 RKB swings
– 12 push-ups
– 8 hanging knee raises
Performance
B) E5M x 3-5 sets:
– 500/400m row
– 20 RKB swings (53/35)
– 16/12 push-ups
– 12 toes to bar
Tuesday 7/14
Fitness
A) E2MOM x 8 sets
Odd sets:
– 10/s SA DB incline press
– 8 ring face pulls w/ pause
Even sets:
– 10 bent over BB rows w/ pause
– 16 KB reverse lunges
B) 5 rounds:
– 12 SA DB snatch (6/side
– 8 box step-ups
– 4 burpees
– 200m run
R60S
Performance
A) E2MOM x 8 sets
Sets 1-2: high hang snatch + hang snatch + low hang snatch
Sets 3-4: hang snatch + low hang snatch
Sets 5-8: pause snatch (pause at low hang)
B) 5 rounds:
– 6 touch and go power snatches (95/65, 75/55)
– 9 box jump overs (24/20”)
– 6 burpees over the bar
– 200m run
R60S
Wednesday 7/15
Fitness
A) E3M x 5 sets:
– 5 back squats @ 3111 tempo
– 8/s SA ring rows with dip + reach
– 8-12 DB floor press
B) 20 min AMRAP
– 30 single unders
– 2 wallballs
– 10 cal row
*Sub lateral hops or 8 ski erg strokes for jump rope
Performance
A) E3M x 5 sets:
– 5 back squats @ 3111 tempo
B) 20 min AMRAP
– 30 double unders
– 2 wallballs (20/14)
– 10 cal row
Each round add 2 reps to wallballs
Thursday 7/16
Fitness
E3M x 3-4 total rounds
Station 1:
– 200m run or 400m bike
– 12 SA DB hang power cleans (6/side)
– 8-12 dips
Station 2:
– 200m row
– 12 goblet hold or prisoner reverse lunges
– 12 ring rows
Station 3:
– 200m run or400m bike
– 12 SA DB push press (6/side)
– 12 lemon squeezes
Station 4:
– 200m row
– 8-12 pull-ups
– 12 box step overs (20”)
Station 1, 2, 3, 4 = 1 round
Performance
E3M x 3-4 total rounds
Station 1:
– 200m run or 500/400m bike
– 16 SA DB hang power cleans (8/s @ 50/35)
– 8-12 ring dips
Station 2:
– 250/200m row
– 12 goblet hold reverse lunges
– 12 ring rows
Station 3:
– 200m run or 500/400m bike
– 16 SA DB push press (8/s)
– 12 lemon squeezes
Station 4:
– 250/200m row
– 12 kipping or 8 strict pull-ups
– 12 DB box step overs (20”)
Station 1, 2, 3, 4 = 1 round
Friday 7/17
Fitness
A) E2M x 8 sets
Odd:
– 10/s half kneeling BB landmine presses
– 8 KB front foot elevated split squat (R)
Even:
– 10/s bent over DB row
– 8 KB front foot elevated split squat (L)
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean + 1 pause jerk
Sets 5-8: 1 clean + jerk
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10/side lean away DB lateral raises
– 10+ BB bodyweight tricep extensions
– 10 BB drag curls
– 2 laps farmers carry
OR
Conditioning Option
20 min AMRAP:
– 250/200m row/ski, 200m run or 500/400m bike
– 1 set of
- 10 RKB swings (53/35)
- 5 toes to bar or hanging knee raises
- 10 reverse lunges
- 5 dips
*Increase by 1 set of RKBS, push-ups, and air squats every round
Saturday 7/18
Fitness & Performance
TBA
Sunday 7/19
10-12pm Open Gym