Monday 7/1
Fitness
A) E4M x 4 sets:
– 8/side SL KB Romanian deadlifts
– 12-16 DB rollback tricep extensions
– 8-12 supinated ring rows w/ pause at top
B) E2M x 8-12 sets
Station 1: 12/9 cal row + 6 DB hang power clean + push press
Station 2: 12/9 cal row + 3-6 burpees
Performance
A) E4M x 4 sets:
– 3.3.3 TNGpower clean + push jerk clusters
*R10S between triples
B) E2M x 8-12 sets
Station 1: 15/12 cal row + 6 TNG power cleans (135/95, 115/75, 95/65)
Station 2: 15/12 cal row + 6 burpees over the barbell
RX+ use 155/105
Tuesday 7/2
Fitness
E8M x 4-6 sets
– 400m run
– 12 alt. DB hang power snatch
– 6-9 strict pull-ups
– 12 alt. reverse lunges (goblet or prisoner)
– 6-12 dips
Performance
E8M x 4-6 sets
– 400m run
– 12 alt. DB hang power snatch
– 9 pull-ups
– 12 alt. DB goblet hold reverse lunges
– 6-12 ring dips
Wednesday 7/3
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) EMOM x 10-20 sets:
– 6 tough RKB swings
– 5 push-ups (elevated if needed)
– 4 box step-ups
Performance
B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)
– 5 push-ups
– 3 box jump overs (24/20”)
*RX+ complete with 70/44 KB and 5 deficit push-ups or 3 HSPUs
Thursday 7/4 – 4th of July (7:45 & 9am classes only)
Fitness
For time with a partner…
1776m row:
+
17 rounds of
– 7 synchro up/downs
– 6 thrusters (65/45, 45/35) shared however
+
1 mile partner run w/ medball (together)
Performance
For time with a partner…
1776m row
+
17 rounds of:
– 7 synchro burpees over the bar
– 6 thrusters (135/95, 115/75, 95/65) shared however
+
– 1 mile partner run w/ medball (20/14, together)
Friday 7/5
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
Performance
A) E4M x 4 sets:
Set 1: 8 deadlifts (building set)
Sets 2-4: 8 deadlifts (65-75% @ 2-3 RIR)
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 heel elevated goblet squats @ 3111 tempo
– 8-12/side DB tricep kickbacks
– 8-12/side half kneeling banded lat pull-downs with pause
– 8/side KB suitcase high steps (tough weight)
OR
Conditioning option
3 rounds for time:
– 500/400m row or comparable bike/run
– 30 walking lunges
– 20/16 push-ups
– 10 V-ups or lemon squeezes
RX+ complete 4 rounds
Saturday 7/6
Fitness
TBA
Performance
TBA
Sunday 7/7
Open Gym 10-12pm