Monday 8/24
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 10/s half kneeling SA DB press
– 8-12 ring rows
B) E5M x 3-5 sets:
– 500m row or 1000m bike
– 5 up/down DB devil cleans
– 10 alt DB reverse lunges
– 10 lemon squeezes
A) E4M x 4 sets:
– 8 deadlifts @ 65% or 3-4 RIR
B) E5M x 3-5 sets:
– 500m row or 1000m bike
– 6 DB devil cleans (35/20s)
– 12 alt DB reverse lunges
– 12 lemon squeezes
Tuesday 8/25
Fitness & Performance
A) E4M x 4 sets:
– 8-12 DB bench press @ 3111 tempo
– 4-8 strict (BW or weighted) OR 2-4 negative pull-ups
– 8/s shoulder external rotations
Fitness
B) EMOM x 12-20 sets:
– 6 SA DB hang power snatch (3/s)
– 4 dips
– 2 pull-ups
– 2 burpees or up/downs
Performance
B) EMOM x 12-20 sets:
– 6 SA DB hang power snatch (3/s @ 50/35)
– 4-5 ring dips
– 3 burpee pull-ups
Wednesday 8/26
Fitness
E8M x 4-6 sets (2-3 each):
Station 1:
– 400m run or 800m bike
– 15 RKB swings
– 200m row
– 10 goblet squats (sub air squat)
– 10 hanging knee raises
Station 2:
– 400m row
– 10-15 push-ups
– 200m run or 400m bike
– 10 MB box step-overs
– 30 single unders
Performance
E8M x 4-6 sets (2-3 each):
Station 1:
– 400m run or 1000m bike
– 20 RKB swings (53/35)
– 250/200m row
– 15 KB goblet squats
– 10 toes to bar
Station 2:
– 500/400m row
– 20/15 push-ups
– 200m run or 500/400m bike
– 10 MB box step-overs (20/14 to 20”)
– 40 double unders
Thursday 8/27
Fitness
A) E2.75M x 8 sets:
– 3 back squats
After odd sets – 8/s SA ring rows with dip + reach
After even sets – 8-12 DB floor press
B) 5 rounds for time:
– 10/7 cal row
– 10 DB thrusters
– 10/7 cal row
– 5 burpees (sub up/downs)
R60S
Performance
A) E2.75M x 8 sets:
– 3 back squats @ 80-85+% (2 RIR)
B) 5 rounds for time:
– 12/9 cal row
– 12 DB thrusters (35/20s)
– 12/9 cal row
– 6 burpees over rower
R60S
Friday 8/28
Fitness
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
After odd sets – 20 alternating KB gorilla rows
After even sets – 10 tough DB goblet squats
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap sled push or pull (heavy – forward facing)
– 10-20 band or cable lat push-downs
– 10-15 lean back wall assisted incline DB curls
– 10 L-seated leg lift-overs
OR
Conditioning Option
20 min AMRAP:
– 500m bike OR 250m row or ski
– 8 BB or double DB hang power cleans
– 12 box step-ups
– 8 BB or double DB push press
– 16 air squats
BB weight 115/75, 95/65, 75/55
Saturday 8/29
Fitness & Performance
TBA
Sunday 8/30
Gym closed