Monday 7/5 – 7:45 & 9am only
Fitness – Hero WOD
“Little Whitten”
5 rounds for time with a partner:
– 22 KB swings
– 22 medball box step ups
– 400m run (together)
– 22 burpees
– 22 wallballs
Performance – Hero WOD
“Whitten”
5 rounds for time:
– 22 KB swings (70/44)
– 22 box jumps + step down (24/20”)
– 400m run
– 22 burpees
– 22 wallballs (20/14)
Tuesday 7/6
Fitness
A) E2MOM x 8 sets
– 6 BB Romanian deadlifts
After odd sets:
– 6/side half kneeling DB press
After even sets:
– 6/side SA split stance band row w/ pause
*RDLs heavier than 6/25
B) 5-6 rounds for quality:
– 7 double DB hang power clean + push press (fluid)
– 7 burpees over barbell (fast)
– 100m sprint
*Slow walk/rest back to gym.
Performance
A) E2MOM x 8 sets
Sets 1-4: pause power clean* + power clean + jerk
Sets 5-8: power clean + jerk
*Pause 2 counts at knee.
B) 5-6 rounds for quality:
– 5 UB TnG power clean + push jerk
– 7 burpees over barbell
– 100m sprint
*Slow walk/rest back to gym.
*Add weight each set if able.
Wednesday 7/7
Fitness
E8M x 4-5 sets:
– 18 cal row
– 16 SA DB hang power clean (5-5-5-5 @ 35/25)
– 14 double DB walking lunges (35/25s)
– 12 strict pull-ups
– 10 up/downs
Performance
E8M x 4-5 sets:
– 24/18 cal row
– 20 SA DB hang power clean (5-5-5-5 @ 35/25)
– 16 double DB walking lunges (35/25s)
– 12 strict pull-ups
– 8 DB devil press
*switch order every round
Thursday 7/8
Fitness
E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo
– 6-8 ring pull-ups (weighted, BW, or low ring w/ leg assist)
– 6-8 alternating deadbugs
*Heavier than 6/29
B) For time:
– 400m run
– 24 push-ups
– 16 hanging knee raise
– 400m run
– 16 push-ups
– 12 hanging knee raise
– 400m run
– 8 push-ups
– 8 hanging knee raise
*Elevate push-ups as needed for full ROM
Performance
A) E3M x 5 sets:
– 3 bench press @ 80-87.5%
– 3-6 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)
*Heavier than 6/29
B) For time:
– 400m run
– 30/24 push-ups
– 20 toes to bar
– 400m run
– 20/16 push-ups
– 15 toes to bar
– 400m run
– 10/8 push-ups
– 10 toes to bar
*RX+ perform 9-7-5 ring or bar MUs
Friday 7/9
Fitness
A) E2MOM x 8 sets (4 each, alternating)
Odd sets: 8 BB/sandbag good mornings + 12 alternating plank DB row
Even sets: 8 heel elevated goblet squat + 4/side deadbug w/ pause
Performance
A) E2MOM x 8 sets
– 1 snatch
*Receive in either full squat or power snatch
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 12-16 BB Bradford press
– 12-16 alt. KB gorilla rows
– 12-16 banded Spanish squats
– 1 lap heavy sled drag
OR
C) Conditioning Option
4-5 sets:
– 1000/800m row
R3M
*Goal is to keep within 5 sec of 500m repeats.
Saturday 7/10
Fitness
TBA
Performance
TBA
Sunday 7/11
Open Gym 10-12pm