Monday 7/20
Fitness & Performance
A) E2M x 8 sets
Odd:
– 8/s SL DB/KB Romanian deadlifts
– 10 bent over reverse flys (control at top)
Even:
– 10/s half kneeling banded high row w/ pause
– 8-12 dips
Fitness
B) 3 rounds for time:
– 600-400-200m run or 1200-800-400m bike
– 30-20-10 RKB swings
– 30-20-10 alternating box step ups (20”)
Performance
B) 3 rounds for time:
– 600-400-200m run or 1500-1000-500m bike
– 40-30-20 RKB swings (53/35)
– 30-20-10 alternating box step ups (20”)
Tuesday 7/21
Fitness & Performance
A) E3M x 6 sets:
– 5-5-5-3-3-3 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) E2M x 8-12 sets
Odd sets: 12/9 cal row + 6 up/down DB devil presses (35/20s) + 6 hanging knee raises
Even sets: 12/9 cal row + 12 prisoner reverse lunges + 12/9 push-ups
Performance
B) E2M x 8-12 sets
Odd sets: 15/12 cal row + 6 DB devil presses (35/20s) + 6 toes to bar
Even sets: 15/12 cal row + 12 prisoner reverse lunges + 12/9 push-ups
*Goal is to work fast enough to allow for 20-30 seconds of rest. Scale reps if needed.
Wednesday 7/22
Fitness
E5M x 2-3 total rounds:
Station 1:
– 200m run or 500/400m bike
– 10 hang power cleans (115/75, 95/65, 75/55)
– 250/200m row
– 15 air squats
Station 2:
– 200m run or 500/400m bike
– 10 shoulder to overhead
– 250/200m row
– 10 strict or 15 kipping pull-ups
Station 3:
– 200m run or 500/400m bike
– 10 front rack reverse lunges
– 250/200m row
– 10 lemon squeezes
Performance
E5M x 2-3 total rounds:
Station 1:
– 200m run or 500/400m bike
– 10 hang power cleans (115/75, 95/65, 75/55)
– 250/200m row
– 15 air squats
Station 2:
– 200m run or 500/400m bike
– 10 shoulder to overhead
– 250/200m row
– 10 strict or 15 kipping pull-ups
Station 3:
– 200m run or 500/400m bike
– 10 front rack reverse lunges
– 250/200m row
– 10 lemon squeezes
Thursday 7/23
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) EMOM x 15-20 sets:
– 6 DB hang power snatches
– 6 goblet squats
– 6/4 push-ups
Scale up with rounds of 8-7-6/4
Performance
A) E2MOM x 8 sets
Sets 1-4: hang snatch + snatch
Sets 5-8: snatch
B) EMOM x 15-20 sets:
– 6 DB hang power snatches (50/35)
– 6 goblet squats
– 6/4 push-ups
RX+ complete with rounds of 8-7-6/4
Friday 7/24
Fitness
A) E3M x 6 sets:
– 5-5-4-4-3-3 back squats @ 3111 tempo
After odd sets – 8/s SA ring rows with dip + reach
After even sets – 8-12 DB floor press
Performance
A) E3M x 6 sets:
– 5-5-4-4-3-3 back squats @ 3111 tempo
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 1 lap suitcase carry
– 10/s SA banded tricep push-downs (red or orange)
– 20 alternating KB gorilla rows
OR
Conditioning Option
10 rounds for time:
– 10 cal row
– 5 DB/KB thrusters (35/20s)
– 20 double or single unders
– 5 DB devil cleans
Saturday 7/25
Fitness & Performance
TBA
Sunday 7/26
10-12pm Open Gym