Monday 6/21
Fitness
A) E3M x 5 sets:
– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)
– 30 sec 6” flutter kicks from hollow position
*Heavier than 6/11
Performance
A) E3M x 5 sets:
– 6-10 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)
*Heavier than 6/11
Fitness & Performance
B) 3 rounds for time:
– 600-400-200m run
– 30-20-10 KB swings (53/35)
– 30-20-10 push-ups
R60S
*Scale the runs to 400-300-200m and/or elevate push-ups if needed
*RX+ use 70/44 and perform ring push-ups
Tuesday 6/22
Fitness
A) E2MOM x 8 sets (4 each, alternating)
Station 1: 8/side DB/KB floor touch lateral lunges
B) EMOM x 4 minutes for max reps or calories:
Station 1 – 30 seconds rowing
Station 2 – 30 seconds of DB front squats
Station 3 – 30 seconds of DB up/down devil’s press
Station 4 – Rest
+ (right into…)
E3M x 4-5 sets:
– Number of calories, front squats and devil’s presses completed during 30 second max effort
Performance
A) E2MOM x 8 sets
Sets 1-2: 3 stop snatch pull + high hang snatch (2” below knee, hang, high hang)
Sets 3-4: 2 stop snatch pull + hang (2” below knee, hang)
Sets 5-8: snatch
*Receive in either full squat or power snatch.
B) EMOM x 4 minutes for max reps or calories:
Station 1 – 30 seconds rowing
Station 2 – 30 seconds of DB front squats (35/25s)
Station 3 – 30 seconds of DB devil’s press
Station 4 – Rest
+ (right into…)
E3M x 4-5 sets:
– Number of calories, front squats and devil’s presses completed during 30 second max effort
Wednesday 6/23
Fitness
E6M x 5-6 sets:
– 300m run
– 12 SA DB hang power clean + jerk (3,3,3,3)
– 10 hanging knee raise
– 8 DB box step overs
– 30 single unders
*Switch order of movements every round.
*Scale to 200m run if needed.
Performance
E6M x 5-6 sets:
– 300m run
– 12 SA DB hang power clean + jerk (50 – 3,3,3,3)
– 12 toes to bar
– 12 DB box step overs (20”)
– 30 double unders
*Switch order of movements every round.
Thursday 6/24
Fitness
A) E2.5M x 6 sets:
After even sets
– 8-12 DB seated Arnold press
After odd sets
– 8-10 DB/KB lat pull-overs
*heavier than 6/16
B) For time:
– 1000m row
– 50 medball squats (20/14) in unbroken sets of 10
– 30 strict pull-ups in unbroken sets of 5
Performance
A) E2.5M x 6 sets:
*heavier than 6/16
B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35 – empty BB)
– 30 pull-ups
Friday 6/25
Fitness
A) E2MOM x 8 sets
– 6 BB Romanian deadlifts
After odd sets:
– 4 /side KB TGUP sit-ups
After even sets:
– 4/side SA ring rows w/ reach
Performance
A) E2MOM x 8 sets
Sets 1-4: hang power clean + power clean + jerk
Sets 5-8: power clean + jerk
Fitness & Performance
B) Strength Option
3-4 sets:
– 8/side SL squat off box
– 8-16 strict dips (added weight, bodyweight, banded, bench)
– 8-16 hanging knee raise (add weight if able)
– 8-16 bent over BB rows w/ pause
OR
B) Conditioning Option
5-7 sets:
– 500/400m row or 1000/800m bike
R75S
*Goal is to hold the same pace as last week.
Saturday 6/26 – 10th Anniversary Pool Party! (1-4pm)
Fitness
TBA
Performance
TBA
Sunday 6/27
10-12pm Open Gym
