Monday 6/22
Fitness
A) E2.5M x 6 sets
Odd sets:
– 10/s half kneeling DB press
– 20 alternating KB gorilla rows
Even sets:
– 16 goblet hold alternating curtsy lunges
– 5/s side plank clamshells with 5 count hold
B) E3M x 5-8 sets:
– 200m row
– 8 double DB hang power cleans
– 12 air squats
– 24 single unders
Performance
A) E2.5M x 6 sets:
– 5 push jerks
*Bar is taken from floor
*These should be fluid touch and go reps
B) E3M x 5-8 sets:
– 250/200m row
– 8 hang power cleans (115/75, 95/65, 75/55)
– 16 air squats
– 32 double unders
RX+ use 135/95
Tuesday 6/23
Fitness
A) E3M x 5 sets:
– 5-5-3-3-2-2 deadlifts
After odd sets – 10 DB floor press w/ pause
After even sets – 10 tall kneeling banded lat pull-downs
B) E60S x 10-20 sets:
– 8 RKB swings
– 6 reverse lunges
– 4 dips
– 2 up/downs
Performance
A) E3M x 6 sets:
– 5-5-3-3-2-2 deadlifts @ 1-2 RIR or 75-90%
B) E60S x 10-20 sets:
– 8 RKB swings (53/35)
– 6 reverse lunges
– 4 ring dips
– 2 burpees
Wednesday 6/24
Fitness & Performance
Aerobic Tester
30 min AMRAP:
– 500/400m row
– 12 DB front squats (35/20s)
– 12 kipping or 8 strict pull-ups
– 8 medball OH press-out sit-ups
– 400m run
– 16 box step-ups (knee height)
– 12 DB push press
– 12 ring rows
– 40 double or single unders
Thursday 6/25
Fitness & Performance
A) E3M x 6 sets:
– 5-5-3-3-2-2 bench press @ 21X1 tempo
After odd sets – 8-10/s half kneeling SA banded lat-pull-down
After even sets – 8-10/s shoulder external rotations
Fitness
B) 5 rounds for time:
– 12 SA DB hang power snatch
– 8-12 push-ups
– 12 prisoner reverse lunges
– 200m run
R60S
Performance
B) 5 rounds for time:
– 16 SA DB hang power snatch (50/35)
– 16/12 push-ups
– 16 prisoner reverse lunges
– 200m run
R60S
RX+ complete 6 rounds.
Friday 6/26
Fitness
A) E2M x 8 sets
Odd sets:
– 10 double KB heel elevated front squats w/ pause
– 10 supine medball hamstring curls
Even sets:
– 10 L-seated DB Z press
– 5/s SA ring row + reach
Performance
A) E2M x 8 sets
Sets 1-2: high hang clean + hang clean + clean
Sets 3-4: hang clean + clean
Sets 5-8: clean
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length hand over hand rope sled pull
– 10-15 DB rollback tricep extensions
– 10 ring face curls
– 5-10 hanging leg raises (sub knee tuck to straight leg eccentrics)
OR
Conditioning Option
18 min AMRAP:
– 250/200m row/ski or 500/400m bike
– 8 toes to bar or hanging knee raises
– 10 plate ground to overhead (45/35)
– 12 air squats
Saturday 6/27
Fitness & Performance
TBA
Sunday 6/28
10-12pm Open Gym