Monday 9/7 – Labor Day (7:45 & 9am only)
Fitness
“Little Holleyman”
30 rounds for time:
– 5 wallballs
– 5/4 push-ups
– 5 double DB hang power clean
Performance
“Holleyman”
30 rounds for time:
– 5 wallballs (20/14
– 3 handstand push-ups
– 1 power clean (225/155)
*sub HSPU with 3 L-seated DB presses or 3 box HSPUs.
Tuesday 9/8
Fitness
A) E3M x 4 sets:
– 8-12 close grip DB bench press (tough)
– 8-12 double KB/DB bent over rows
– 8-12 leg lifts (over and back = 1)
B) 5 rounds for time:
– 200m run
– 8 double DB hang power cleans
– 12/9 push-ups
– 8 hanging knee raises
R60S
Performance
A) E3M x 4 sets:
– 2 RIR close grip bench press @ 60%
– 8-12 double KB/DB bent over rows
B) 5 rounds for time:
– 200m run
– 8 hang power cleans
– 12/9 push-ups
– 8 toes to bar
R60S
Wednesday 9/9
Fitness
E10M x 4 sets:
– 600m row
– 20 double KB deadlifts
– 14 strict pull-ups
– 8 up/down + box step-up
Performance
E10M x 4 sets:
– 750/600m row
– 20 double KB deadlifts (53/35)
– 15 pull-ups
– 10 burpee + box jump overs (24/20”)
Thursday 9/10
Fitness
A) E2.5M x 5 sets:
– 6 double KB or BB front squats (tough)
– 6-10 alternating DB plank rows
B) 12 min AMRAP:
– 30 single unders
– 2 goblet hold reverse lunges
– 2 DB push press
– 2 sit-ups
*Add 2 reps to each movement each round.
Performance
A) E2.5M x 5 sets:
– 6 front squats @ 70-72.5%
B) 12 min AMRAP:
– 30 double unders
– 2 front rack reverse lunges (95/65, 75/55)
– 2 shoulder to overhead
– 2 lemon squeezes
*Add 2 reps to each movement each round.
*RX+ use 115/75.
Friday 9/11
Fitness & Performance
A) E3M x 5 sets
– 8 Romanian deadlifts @ 65-70%
– 8-12 dips (banded or weighted)
B) 3-4 sets for quality:
– 8-12 banded sissy squats (add weight if able)
– 8-12 BB seated strict press (heavier than last week)
– 8-12/side lean away delt raises
– 8-12 supinated pull-ups (add weight if able)
Saturday 9/12
Fitness
TBA
Performance
TBA
Sunday 9/13
10-12pm Open Gym