Note: This is a testing week for Performance.
Monday 7/8
Fitness
A) E2.5M x 6 sets:
– 8 deadlifts @ moderately heavy weight
– 8 seated Arnold presses
B) E4MOM x 4-5 sets:
– 200m run
– 15 RKB swings
– 12 wallballs
– 9 push-ups
Performance
A) 15 min to determine 1RM deadlift
Suggested loading –
10 @ 25%
6 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 96%
1 @ 100+%
B) E4MOM x 4-5 sets:
– 200m run
– 9 deadlifts @ 50% of A
– 12/9 push-ups
– 15 wallballs (20/14)
*Goal is to keep pace steady throughout with good form on DLs.
Tuesday 7/9
Fitness
A) E2.5MOM x 5 sets:
– 5-4-3-2-1 strict press
– 6/side 3 point plank + band resisted lat pull
*Strict presses heavier than last week.
B) EMOM x 4-6 sets
1: 12/9 or 10/7 cal row
2: 8 DB hang power clean + push press
3: 30 single unders + 4-8 hanging knee raise
(sub 15 jumping jacks + lemon squeezes)
Performance
A) E2.5MOM x 5 sets:
– 5-4-3-2-1 strict press
– 6/side 3 point plank + band resisted lat pull
*Strict presses heavier than last week.
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 8 hang power clean + push press (115/75)
3: 20 double unders + 4-8 toes to bar
Wednesday 7/10
Fitness
A) E2.5M x 6 sets:
– 8 weighed step ups @ moderately heavy weight
– 8 bent over DB rows
*Switch sides every set, start with non dominant side
B) 3 rounds for time
– 400m run
– 20 box step ups (10/side)
– 10 DB thrusters
Performance
A) 15 min to determine 1RM squat
Suggested loading –
10 @ 25%
6 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 96%
1 @ 100+%
B) 3 rounds for time
– 400m run
– 16 DB box step-overs (55/35 lbs to 20″/16″)
– 8 DB burpee + squat clean to thruster
Thursday 7/11
Fitness
A) E2.5M x 6 sets:
– 8 bench press @ moderately heavy weight
– 8 supinated ring rows w/ pause
*Switch sides every set, start with non dominant side
B) AMRAP in 5 minutes:
– 5 HR push-ups
– 10 RKB swings
R2M
AMRAP in 5 minutes:
– 5 DB devil’s presses
– 10/7 cal row
R2M
AMRAP in 5 minutes:
– 5 strict supinated pull-ups
– 10 sandbag squats
Performance
A) 15 min to determine 1RM bench press
Suggested loading –
10 @ 25%
6 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 96%
1 @ 100+%
B) AMRAP in 5 minutes:
– 5 HR push-ups
– 10 RKB swings
R2M
AMRAP in 5 minutes:
– 5 DB devil’s presses
– 10/7 cal row
R2M
AMRAP in 5 minutes:
– 5 strict supinated pull-ups
– 10 sandbag squats
Friday 7/12
Fitness
A) E3MOM x 5 sets
– 8 DB Romanian deadlifts (tough)
– 4/side DB push press @ 40X1 tempo (heavy)
– 16 standing banded alternating psoas marches (on wall)
B) 3 sets for quality:
– 30 sec double KB front rack marches
– 6/side TGUP sit-ups (heavy)
– 1 lap reverse heavy sled drag
– 30-60 sec ring or floor FLR
Performance
A) 15 min to determine 1RM clean & jerk
Suggested loading –
2 @ 40%
2 @ 50%
2 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 96%
1 @ 100+%
B) 3 sets for quality:
– 30 sec double KB front rack marches
– 6/side TGUP sit-ups (heavy)
– 1 lap reverse heavy sled drag
– 30-60 sec ring FLR
Saturday 7/13 – 8 & 9am (10-11 Intro/Open Gym)
Fitness
TBD
Performance
TBD
Sunday 7/14
8am Endurance
10-12pm Open Gym