Monday 8/28
Fitness
A) E4M x 4 sets:
– 8 deadlifts (building each set)
– 16 alt DB renegade rows
– 8-16 banded tricep push-downs
B) E60S x 10-20 sec
– 2 DB up/down devil presses
– 4 hanging knee raises
– 6 prisoner reverse lunges
Performance
A) E4M x 4 sets
Set 1: 8 deadlifts (building set)
Sets 2-4: 8 deadlifts @ 2 RIR
*Heavier than 8/18
B) E60S x 10-20 sec
– 2 DB devil presses (35/25s)
– 4 toes to bar
– 6 prisoner reverse lunges
*If not enough 35/25s, pair up with one person going on a 30 sec delay
Tuesday 8/29
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side DB split squats
– 16 alt KB gorilla rows
Even sets:
– 8-12/side half kneeling landmine presses
– 12-16 leg lift-overs
B) 4 rounds for time:
– 400m run
– 12-9-6-3 double DB hang power clean + push press
Performance
A) E2M x 8 sets
– 1.1 power clean + push jerk clusters
*rest 10 sec between each rep
B) 4 rounds for time:
– 400m run
– 12-9-6-3 power clean + push jerk (135/95)
Wednesday 8/30
Fitness & Performance
2 total sets…
5 min AMRAP
– 400m run, in remaining time AMRAP…
- 6 alt. DB snatch (50/35)
- 6 box step-ups (20/16”)
R2.5M
5 min AMRAP
– 500/400m row, in remaining time AMRAP…
- 6 goblet hold reverse lunges
- 3 strict pull-ups
R2.5M
5 min AMRAP
– 20 double unders
– 6 dips
– 6 box step-ups
R2.5M
Thursday 8/31
Fitness & Performance
A) E4M x 4 sets:
– 5-8 BB bench press @ 1-2 RIR
– 8-12 tall kneeling banded lat pull-downs
– 10-14 banded face pulls
*Heavier than last week
Fitness
B) E2M x 8-12 sets:
– 12/9 cal row
– 6-9 push-ups
– 9-12 RKB swings (53/35)
Performance
B) E2M x 8-12 sets:
– 15/12 cal row
– 9 push-ups
– 12 RKB swings (53/35)
Friday 9/1
Fitness
A) E2M x 8 Sets
Odd sets:
– 8-12/side SA DB incline press
Even sets:
– 12-16 alt. landmine cossack squats
– 8-12 ring rows
*Last day for these movements
Performance
A) E2M x 8 sets
Sets 1-2: 3 position snatch (high, hang, low)
Sets 3-4: 2 position snatch (hang, low)
Sets 5-8: 1 low hang snatch
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled pull
– 8-12 BB bradford presses
– 8/side box step downs (no push off!)
– 8/side half kneeling banded dynamic pallof twist to stop
OR
Conditioning Option
10, 15 or 20 sets:
– 30 sec row or bike
– 30 sec rest (slow spin for bike)
*Goal is to stay at 80-90% with consistent output
Saturday 9/2
Fitness
TBA
Performance
TBA
Sunday 9/3
Open Gym 10-12pm