Monday 6/13
Fitness & Performance
A) E4M x 3 sets:
– 8-12 strict overhead press
– 8-12/side bent over DB/KB rows
– 8-12 banded spanish squats
Fitness
B) E90S x 10-15 sets:
– 20 single unders / lateral hops
– 3/side SA DB/KB hang power clean + push press
– 6 wallballs
– 3 DB facing up/downs
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 3/side SA DB/KB hang power clean + push press (50/35)
– 6 wallballs (20/14)
– 3 DB facing burpees
Tuesday 6/14
Fitness
A) E4M x 4 sets:
– 8/side SL DB/BB B-stance Romanian deadlifts
– 8-12 dips
– 8-12 DB lat pull-overs
*Compare to 3 sets on 6/6
B) 8 rounds for time:
– 12/9 cal row
– 10 RKB swings
– 8 push-up
R60S
*Elevated push-ups if needed
Performance
A) E4M x 4 sets:
– 8/side SL BB B-stance Romanian deadlifts
– 8-12 dips (weighted, bodyweight, banded)
– 8-12 DB lat pull-overs
*Compare to 3 sets on 6/6
B) 8 rounds for time:
– 15/12 cal row
– 12 RKB swings (53/35)
– 9 hand release push-ups
R60S
*RX+ complete w/ 18/14 cals, 70/44 KB, and 6 strict HSPUs
Wednesday 6/15
Fitness
E8M x 4-5 sets:
– 200m row
– 12 alt. DB snatches
– 8 strict pull-ups
– 200m run
– 12 DB goblet hold/prisoner reverse lunges
– 8 box step overs (knee height)
Performance
E8M x 4-5 sets:
– 250/200m row
– 16 alt. DB snatches (50/35)
– 12 pull-ups
– 200m run
– 12 DB goblet hold reverse lunges
– 8 box jump overs (24/20”)
Thursday 6/16
Fitness
A) E2MOM x 8 sets (4 each, alternating)
Even:
– 8 double KB heel elevated front squats w/ pause
– 8-12/side half kneeling DB press
Odd:
– 8-12 tough ring rows
– 8-12 supine medball hamstring curls
B) B) 3 rounds for time:
– 400m run
– 15-12-9 reps of
- DB power cleans
- hanging knee raise
Performance
A) E2MOM x 8 sets
Sets 1-4: 1 power clean + 1 hang (squat) clean
Sets 5-8: 1 (squat) clean
*Compare to 6/7
B) 3 rounds for time:
– 400m run
– 15-12-9 reps of
- power cleans (115/75)
- toes to bar
Friday 6/17
Fitness
A) E3M x 6 sets:
– 6-8 BB box squats
After odd sets…
– 12 L-seated DB overhead piston press
After even sets…
– 16 alt. KB gorilla rows
*Same or heavier than last week.
Performance
A) E3M x 6 sets – back squats
Set 1: 8 @ 65%
Set 2: 6 @ 70-75%
Set 3-6: 4 @ 75-80%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 6/side landmine RDL to loaded hip flexion w/ pause
– 12-16 DB squeeze floor press
– 8-12/side landmine split stance bent over row
– 12-16 DB hammer curls
OR
Conditioning Option
10 rounds for time
– 12/9 cal row
– Alternate each round between
- 8-12 tough push-ups (get creative!)
- 8-12 lemon squeezes
Saturday 6/18
Fitness
TBA
Performance
TBA
Sunday 6/19
Gym Closed