Monday 8/24

Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 10/s half kneeling SA DB press

– 8-12 ring rows

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 5 up/down DB devil cleans 

– 10 alt DB reverse lunges

– 10 lemon squeezes

A) E4M x 4 sets:

– 8 deadlifts @ 65% or 3-4 RIR

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 6 DB devil cleans (35/20s)

– 12 alt DB reverse lunges

– 12 lemon squeezes

Tuesday 8/25

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 4-8 strict (BW or weighted) OR 2-4 negative pull-ups

– 8/s shoulder external rotations

Fitness

B) EMOM x 12-20 sets:

– 6 SA DB hang power snatch (3/s)

– 4 dips

– 2 pull-ups

– 2 burpees or up/downs

Performance

B) EMOM x 12-20 sets:

– 6 SA DB hang power snatch (3/s @ 50/35)

– 4-5 ring dips

– 3 burpee pull-ups

Wednesday 8/26

Fitness

E8M x 4-6 sets (2-3 each):

Station 1:

– 400m run or 800m bike

– 15 RKB swings

– 200m row

– 10 goblet squats (sub air squat)

– 10 hanging knee raises

Station 2:

– 400m row

– 10-15 push-ups

– 200m run or 400m bike

– 10 MB box step-overs

– 30 single unders

Performance

E8M x 4-6 sets (2-3 each):

Station 1:

– 400m run or 1000m bike

– 20 RKB swings (53/35)

– 250/200m row

– 15 KB goblet squats

– 10 toes to bar

Station 2:

– 500/400m row

– 20/15 push-ups

– 200m run or 500/400m bike

– 10 MB box step-overs (20/14 to 20”)

– 40 double unders

Thursday 8/27

Fitness

A) E2.75M x 8 sets:

– 3 back squats 

After odd sets – 8/s SA ring rows with dip + reach

After even sets – 8-12 DB floor press

B) 5 rounds for time:

– 10/7 cal row

– 10 DB thrusters

– 10/7 cal row

– 5 burpees (sub up/downs)

R60S

Performance

A) E2.75M x 8 sets:

– 3 back squats @ 80-85+% (2 RIR)

B) 5 rounds for time:

– 12/9 cal row

– 12 DB thrusters (35/20s)

– 12/9 cal row

– 6 burpees over rower

R60S

Friday 8/28

Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets – 20 alternating KB gorilla rows

After even sets – 10 tough DB goblet squats

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap sled push or pull (heavy – forward facing) 

– 10-20 band or cable lat push-downs

– 10-15 lean back wall assisted incline DB curls

– 10 L-seated leg lift-overs

OR

Conditioning Option

20 min AMRAP:

– 500m bike OR 250m row or ski

– 8 BB or double DB hang power cleans

– 12 box step-ups

– 8 BB or double DB push press

– 16 air squats

BB weight 115/75, 95/65, 75/55

Saturday 8/29

Fitness & Performance

TBA

Sunday 8/30

Gym closed

Follow the links to pre-order your shirt(s) or choice…

Heavyweight Navy/White

Heavyweight Dust/Coral

Triblend Slate/White

Triblend Silver/Coral

---

Monday 8/17

Fitness & Performance

A) E4M x 4 sets:

– 8 BB strict press

– 8-12/s SA DB bent over row

– 8 ring face pulls

*Heavier than 8/7

Fitness

B) CrossFit Open WOD 18.1 (Scaled)

20 min AMRAP:

– 8 hanging knee raises

– 10 DB hang power clean & jerk (5/5 @ 35/20)

– 14/12 cal row

Performance

B) CrossFit Open WOD 18.1 (RX)

20 min AMRAP:

– 8 toes to bar

– 10 DB hang power clean & jerk (5/5 @ 50/35)

– 14/12 cal row

Tuesday 8/18

Fitness

A) E3M x 6 sets:

– 4 back squats 

After odd sets – 8/s SA ring rows with dip + reach

After even sets – 8-12 DB floor press

B) 5 rounds for time:

– 4 burpee box step-ups (sub up/downs)

– 12 RKB swings

– 12 or 16 wallballs 

– 200m run

R60S

Performance

A) E3M x 6 sets:

– 4 back squats @ 80-85% (2-3 RIR)

B) 5 rounds for time:

– 5 burpee box jump overs (24/20”)

– 15 RKB swings (70/44)

– 20 wallballs (20/14)

– 200m run

R60S

Wednesday 8/19

Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets – 20 alternating KB gorilla rows

After even sets – 10 tough DB goblet squats

B) E90S x 10-15 sets:
– 20 single unders

– 8 SA DB hang power snatch (4/4)

– 6 push-ups

– 8 air squats

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

B) E90S x 10-15 sets:
– 20 double unders

– 8 SA DB hang power snatch (4/4 @ 50/35)

– 8/6 push-ups

– 8 air squats

RX+ complete with deficit push-ups and 12 air squats

Thursday 8/20

Fitness

E8M x 4-6 sets (2-3 each):

Station 1:

– 400m run or 1000m bike

– 12 hang power cleans (115/75, 95/65, 75/55)

– 250/200m row

– 12 front squats

– 8-12 strict or 12 kipping pull-ups

Station 2:

– 500/400m row

– 12 deadlifts

– 200m run or 500/400m bike

– 12 ring dips

– 16 medball press-out sit-ups

Performance

E8M x 4-6 sets (2-3 each):

Station 1:

– 400m run or 1000m bike

– 12 hang power cleans (115/75, 95/65, 75/55)

– 250/200m row

– 12 front squats

– 8-12 strict or 12 kipping pull-ups

Station 2:

– 500/400m row

– 12 deadlifts

– 200m run or 500/400m bike

– 12 ring dips

– 16 medball press-out sit-ups

Friday 8/21

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

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean pull + 1 hang power clean

Sets 5-8: 1 power clean

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 8/s DB/KB split squats (regular or rear foot elevated)

– 10-20 band or cable tricep push-downs

– 10 ring face curls

– 5/s banded pallof press @ 5050 tempo (green)

OR

Conditioning Option

TBA

Saturday 8/22

Fitness & Performance

TBA

Sunday 8/23

Gym closed