Monday 7/6
Fitness
A) E2.5M x 5 sets:
– 8-10 double KB deadlifts (tough)
– 8-10 DB Tate presses
B) For time:
– 600m run
– 30 wallballs
– 30 RKB swings
– 400m run
– 20 wallballs
– 20 RKB swings
– 200m run
– 10 wallballs
– 10 RKB swings
Performance
A) E2.5M x 5 sets:
– 6 deadlifts @ 70%
B) For time:
– 800m run
– 40 wallballs (20/14)
– 40 RKB swings (53/35)
– 600m run
– 30 wallballs
– 30 RKB swings
– 400m run
– 20 wallballs
– 20 RKB swings
Tuesday 7/7
Fitness
A) E90S x 4 sets each:
1: 16 alternating tall kneeling DB piston presses + 16 mountain climbers
2: 8 bent over DB rows + 16 alternating reverse lunges (w/ DBs if able)
B) E6M x 3 sets:
– 400m row
– 15 RKB swings
– 12 DB push press
– 9 NPU burpees
Performance
A) E90S x 8 sets:
– 1 clean + 1 jerk @ 60-85+%
B) E6M x 3 sets:
– 500/400m row
– 10 power cleans (115/75, 95/65, 75/55)
– 9 shoulder to overhead
– 8 burpees over the bar
Wednesday 7/8
Fitness
A) E2.5M x 5 sets:
– 8 wide stance goblet hold box squats (knee
– 8-12 DB floor press
B) 10 min AMRAP:
– 2 KB front squat
– 2 kip to knee tuck
– 30 single unders
*Add 1 front squat every round
Performance
A) E2.5M x 5 sets:
– 5 back squats @ 70-75%
– 8-12 DB floor press
B) 10 min AMRAP:
– 2 front squats (95/65)
– 2 toes to bar
– 20 double unders
*Add 2 front squars and toes to bar every round.
*Front squats should be taken off ground.
Thursday 7/9
Fitness
6 min AMRAP:
– 1000/800m row, then in remaining time:
- 10 DB hang clean + push press (5/side)
- 6 box step-ups
R3M
6 min AMRAP:
– 800m run, then in remaining time:
- 10 DB goblet hold reverse lunges
- 10/8 push-ups
R3M
6 min AMRAP:
– 5 strict pull-ups
– 10 weighted sit-ups
– 15 air squats
R3M
6 min AMRAP:
– 800m run, then in remaining time:
- 10 DB goblet hold reverse lunges
- 10/8 push-ups
R3M
6 min AMRAP:
– 1000/800m row, then in remaining time:
- 10 DB hang clean + push press
- 6 box step-ups
Performance
6 min AMRAP:
– 1000/800m row, then in remaining time:
- 10 DB hang clean + push press (5/side @ 50/35)
- 5 box jumps + step down (24/20”
R3M
6 min AMRAP:
– 800m run, then in remaining time:
- 10 DB goblet hold reverse lunges
- 10/8 push-ups
R3M
6 min AMRAP:
– 5 strict pull-ups
– 10 weighted sit-ups
– 15 air squats
R3M
6 min AMRAP:
– 800m run, then in remaining time:
- 10 DB goblet hold reverse lunges
- 10/8 push-ups
R3M
6 min AMRAP:
– 1000/800m row, then in remaining time:
- 10 DB hang clean + push press (5/side @ 50/35)
- 5 box jumps + step down (24/20”
Friday 7/10
Fitness
A) E2.5M x 5 sets:
– 5-10 bench press
– 8-10 ring rows
Performance
A) E2.5M x 5 sets:
– 1 RIR bench press @ 75%
– 8-10 horizontal ring rows
Fitness & Performance
B) 3 sets for quality:
– 20 DB/KB weighted walking lunges
– 10-20 tall kneeling banded pull-downs
C) Strength Option – 3 sets for quality:
– 30 sec AMRAP banded overhead tricep extension
– 30 sec AMRAP banded lying bicep curls
Conditioning Option:
– 20/40 x 8 sets bike or row
*20 sec of work should be harder than last weeks 30 (90-95% pace)
Saturday 7/11
Fitness
TBA
Performance
TBA
Sunday 7/12
Open Gym 10-12pm