Monday 8/10
Fitness
A) E2M x 6 sets:
– 5 push press
After odd sets – 20 alternating KB gorilla rows
After even sets – 10 tough DB goblet squats
B) E2M x 8-12 sets
Odd: 12/9 cal row + 10 DB push press
Even: 12/9 cal row + 5 hanging knee raises + 3-5 burpees
Performance
A) E2M x 6 sets:
– 5 push press
B) E2M x 8-12 sets
Odd: 15/12 cal row + 10 DB push press (35/20s)
Even: 15/12 cal row + 5 toes to bar + 5 burpees to target
*Sub 15/12 cal on bike erg or 12/9 cal on assault bike
*RX+ perform with 50/35s
Tuesday 8/11
Fitness
A) E3M x 6 sets:
– 5-5-4-3-2-2 back squats @ 3111 tempo
After odd sets – 8/s SA ring rows with dip + reach
After even sets – 8-12 DB floor press
B) EMOM x 12-20 sets:
– 6 wallballs
– 2-4 strict pull-ups
– 2 up/down DB devil cleans
Performance
A) E3M x 5 sets:
– 5 back squats @ 75-80% (3 RIR)
B) EMOM x 12-20 sets:
– 6 wallballs (20/14)
– 4 pull-ups
– 2 DB devil cleans (35/20s)
RX+ complete with CTB pull-ups
Wednesday 8/12
Fitness
E6M x 3-4 total rounds:
Station 1:
– 400m run or 800m bike
– 8 double DB hang power cleans
– 12 reverse lunges (2, 1 or no DBs)
– 4-8 burpees
Station 2:
– 400m row
– 12 DB/KB deadlifts
– 12 push-ups
– 12 lemon squeezes
Performance
E6M x 3-4 total rounds:
Station 1:
– 400m run or 1000m bike
– 12 hang power cleans (115/75, 95/65, 75/55)
– 12 front rack reverse lunges
– 8 burpees over the barbell
Station 2:
– 500m row
– 12 deadlifts
– 16/12 push-ups
– 12 lemon squeezes
Thursday 8/13
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/s SA DB incline press
Even sets:
– 8/s SL RDLs w/ rack assist (back leg extended
– 10 tall kneeling banded lat pull-downs
B) 5 rounds for time:
– 15 RKB swings
– 10 box step-ups
– 10 dips
– 200m run
R60S
Performance
A) E2M x 8 sets
Sets 1-4: 1 clean pull + 1 hang power clean
Sets 5-8: 1 power clean
B) 5 rounds for time:
– 15 RKB swings (53/35)
– 10 box step-ups (20”)
– 10 ring dips
– 200m run
R60S
Friday 8/14
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts*
– 16-20 top down DB bench press
– 4-8 strict/weighted or 2-4 negative supinated pull-ups
*Heavier than 8/6
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 10-15 DB tricep rollback extensions
– 10 alternating single leg crossbody raises
– 10 BB bent over row w/pause
OR
Conditioning Option
4 rounds for time:
– 40-30-20-10 cal row/ski/bike erg
– 40-30-20-10 MB reverse lunges (20/14)
– 20-15-10-5 med ball press sit-ups
– 20-15-10-5 burpees
Saturday 8/15
Fitness & Performance
TBA
Sunday 8/16
10-12pm Open Gym