Monday 6/20
Fitness & Performance
A) E4M x 4 sets:
– Close grip bench press
- Fitness: 8-12 reps
- Performance: 2 RIR @ 55%
– 5 DB chest supported batwing rows w/ 5 sec pause
– 5/side half kneeling banded twists w/ 3 sec eccentric
*Compare to 6/10
Fitness
24-18-12-6 reps for time:
- Cal row
- RKB swings
- Push-ups (elevated if needed)
- Air squats
Performance
25-20-15-10-5 reps for time:
- Cal row
- RKB swings (53/35)
- Push-ups
- Air squats
RX+ complete with 30-25-20-15-10 rep scheme
Tuesday 6/21
Fitness
E10M x 3-4 sets:
– 300m row
– 16 wallballs
– 12 pull-ups
– 300m run
– 16 SA DB hang power clean (4/4/4/4)
– 8 DB box step overs
Performance
E10M x 3-4 sets:
– 375/300m row
– 20 wallballs
– 15 pull-ups
– 300m run
– 20 SA DB hang power clean (5/5/5/5 @ 50/35)
– 10 box jump overs (24/20”)
Wednesday 6/22
Fitness & Performance
A) E4M x 4 sets:
– 8-12 strict overhead press
– 8-12/side bent over DB/KB rows
– 8-12 banded spanish squats
*Compare to 6/13
Fitness
B) E90S x 10-15 sets:
– 20 double unders
– 3 DB power clean + push press
– 3-6 hanging knee raises
– 3 up/downs
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 3 TNG power clean + push jerk (135/95, 115/75, 95/65, 75/55)
– 3-6 toes to bar
– 3 burpees over the barbell
Thursday 6/23
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 6/14
B) For time:
– 600-400-200m run
– 24-16-8 alt. DB snatches
– 24-16-8 alt. goblet hold or prisoner reverse lunges
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 6/14
B) For time:
– 600-400-200m run
– 30-20-10 alt. DB snatches (50/35)
– 30-20-10 alt. goblet hold reverse lunges
Friday 6/24
Fitness
A) E2MOM x 8 sets (4 each, alternating)
Even:
– 10 double KB heel elevated front squats w/ pause
– 10-12 tough ring rows
Odd:
– 10-12/side half kneeling DB press
– 10-12 supine medball hamstring curls
*Compare to 6/17
Performance
A) E2MOM x 8 sets
– 1 (squat) clean
*Compare to 6/17
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12/side front foot elevated split squat (knee over toes)
– 12-16 DB tricep rollback extensions
– 8-12 BB good mornings
– 4-8 strict pull-ups (weighted, bodyweight, or 4 negatives)
OR
Conditioning Option
8 rounds for time:
– 200m run
– Alternate sets of…
Odd: 10 DB thrusters (35/25s)
Even: 5-10 strict pull-ups
RX+: 50/35s
Saturday 6/25
Fitness
TBA
Performance
TBA
Sunday 6/26
Gym Closed