Monday 6/24
Fitness & Performance
A) E4M x 4 sets:
– 8 bench press
*First set building, next 3 at 65-75% & 2 RIR
– 8-12/side bent over DB/KB rows
– 8-12 lean away DB delt raise
*BP 5% heavier than last time
Fitness
B) E3M x 4-8 sets
– 12/9 cal row
– 12 RKB swings
– 6-12 dips
– 6 box step ups (knee height)
Performance
B) E3M x 4-8 sets
– 15/12 cal row
– 12 RKB swings (53/35)
– 6-12 ring dips
– 6 box jump overs (24/20”)
Tuesday 6/25
Fitness
A) E4M x 4 sets:
– 8 deadlifts (building)
– 8-12/side half kneeling DB overhead press
– 8-12 L-seated band rows w/ pause
B) 3 rounds for time:
– 400m run
– 12-10-8 hanging knee raises
– 10 DB box step-overs (35/20s to 20/16”)
Performance
A) E4M x 4 sets:
Set 1: 8 deadlifts (building set)
Sets 2-4: 8 deadlifts (60-70% @ 2-3 RIR)
B) 3 rounds for time:
– 400m run
– 15-12-9 toes to bar
– 10 DB box step-overs (35/20s to 20/16”)
Wednesday 6/26
Fitness
E8M x 4-6 sets
– 400m row
– 12 wallballs
– 9 lemon squeezes
– 9 plate ground to overhead
– 12 push-ups
Performance
E8M x 4-6 sets
– 500/400m row
– 15 wallballs (20/14)
– 9 lemon squeezes
– 12 plate ground to overhead (45/35)
– 15 push-ups
Thursday 6/27
Fitness
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
After odd sets – 10 ring rows (tough)
After even sets – 5/s SL hip thrusts off bench
B) B) E60S x 10-20 sets:
– 3 DB hang power clean + push press
– 4 strict pull-ups
– 5 air squats
Performance
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
*Build to a tough set of 2
B) E60S x 10-20 sets:
– 2 power clean + push jerk (155/105, 135/95, 115/75, 95/65)
– 4 pull-ups
– 6 air squats
Friday 6/28
Fitness
A) E4M x 4 sets
– 8 back or box squats (building)
– 16-24 alt seated DB overhead press
– 8-12 DB lat pull-overs
Performance
A) E4M x 4 sets
Set 1: 8 back squats (building set)
Sets 2-4: 8 back squats (working sets @ 65-75% & 2-3 RIR)
*Working sets 5% heavier than last week
*Last week for 8s
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 10-20 band/cable tricep push-downs
– 10-20 L-seated leg lift-overs
– 10 BB bent over rows
OR
Conditioning Option
4 rounds for time:
– 400m run (sub row or bike)
– 40 double unders
– 30 air squats
– 20 push-ups
– 10 burpee pull-ups
Saturday 6/29
Fitness
TBA
Performance
TBA
Sunday 6/30
Open Gym 10-12pm