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

Monday 6/15

Fitness

A) E3M x 5 sets:

– 5-5-5-3-3-3 deadlifts

After odd sets – 10 DB floor press w/ pause

After even sets –  10 tall kneeling banded lat pull-downs

B) E5M x 3-5 sets:

– 400m run or 1000m bike

– 16 medball reverse lunges

– 12 no squat wallballs

– 8 lemon squeezes

Performance

A) E3M x 6 sets:

– 5-5-5-3-3-3 deadlifts @ 2-3 RIR or 75-85%

B) E5M x 3-5 sets:

– 400m run or 1000m bike

– 16 KB/DB front rack reverse lunges (35/20s)

– 12 KB/DB push press

– 8 lemon squeezes

Tuesday 6/16

Fitness & Performance

A) E3M x 6 sets:

– 5-5-5-3-3-3 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) E60S x 10-20 sets:
– 6 SA DB hang power snatches 

– 6 box step-ups 

– 6/4 box push-ups

– 12 mountain climbers

Performance

B) E60S x 10-20 sets:
– 6 SA DB hang power snatches (50/35)

– 6 box step-ups (knee height)

– 6/4 push-ups

– 12 mountain climbers

Wednesday 6/17

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

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 6 double DB hang squat cleans

Even sets: 12/9 cal row + 20 single unders + 3 burpees 

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean pull + high hang clean

(pauses below knee, above knee, hip)

Sets 3-4: 2 stop clean pull + hang clean

(pauses below knee, above knee)

Sets 5-6: 1 pause clean pull + low hang clean

(pause below knee)

Sets 7-8: 1 clean 

(no pauses)

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 touch and go squat cleans (135/95, 115/75, 95/65)

Even sets: 15/12 cal row + 30 double unders + 3 burpees over the barbell

Thursday 6/18

Fitness

E10M x 3-5 sets:

– 400m row

– 16 wallballs

– 12 hanging knee raises

– 400m run

– 16 RKB swings 

– 12 box step-ups

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 wallballs (20/14) 

– 12 toes to bar

– 400m run

– 20 RKB swings (53/35)

– 12 box jump overs (24/20”)

Friday 6/19

Fitness & Performance

A) E4M x 4 sets:

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

– 10/s KB bent over rows

– 4-8 supinated pull-ups (weight or sub 2-4 supinated negatives)

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (tough)

– 10-20 banded tricep push-downs

– 10 BB slide curls

– 8 ab wheel roll-outs

OR

Conditioning Option

10 sets:

– 60 sec row, bike, ski (or mix or two)

– 60 sec rest

Saturday 6/20

Fitness & Performance

TBA

Sunday 6/21

10-12pm Open Gym