Monday 6/14

Fitness

A) E2MOM x 8 sets (4 each, alternating)

Station 1: 12-16 DB renegade rows

Station 2: 12-16 KB reverse lunges

B) 5 rounds for time:

– 200m run

– 6 double DB hang power snatch

– 8 DB box step overs

R60S

Performance

A) E2MOM x 8 sets

Sets 1-2: 3 position snatch (high hang, hang, floor)

Sets 3-4: 2 position snatch (hang, floor)

Sets 5-8: snatch

*Receive in either full squat or power snatch.

B) 5 rounds for time:

– 200m run

– 6 hang power snatch (95/65, 75/55, 65/45)

– 8 box jump overs (24/20”)

R60S

*RX+ use 115/75.

Tuesday 6/15

Fitness

E6M x 5 sets:

– 12 cal row

– 12 BB push press

– 12 SA DB hang power clean (4-4-4-4)

– 12 DB goblet squats

– 12 strict pull-ups

*switch order every round.

Performance

E6M x 5 sets:

– 16/12 cal row

– 16 shoulder to overhead (75/55)

– 16 SA DB hang power clean (4-4-4-4 @ 50/35)

– 12 DB goblet squats

– 12 pull-ups

*switch order every round.

*RX+ perform 20/16 cal row w/ 95/65 BB.

Wednesday 6/16

Fitness

A) E3M x 5 sets:
– 5 box squats w/ 32X1 tempo

– 6-8 DB seated Arnold press

– 8-10 banded straight arm lat pull-down

B) 3 sets: 

4 min AMRAP

– 10 wallballs

– 5 pull-ups

– 20 single unders

R60S 

*The second set perform reps of 8/4/16.

*The third set perform reps of 6/3/12.

Performance

A) E3M x 5 sets:
– 1 back squat w/ tempo 32X1 + 1-2 back squats @ 75-80%

*heavier than 6/7

B) 3 sets: 

4 min AMRAP

– 12 wallballs

– 6 pull-ups

– 24 double unders

R60S 

*The second set perform reps of 10/5/20.

*The third set perform reps of 8/4/16.

Thursday 6/17

Fitness

A) E2MOM x 8 sets

– 4 BB sumo deadlift high pulls 

After odd sets:

– 4/side KB TGUP sit-ups

After even sets:

– 4/side SA ring rows w/ reach

B) 3 rounds for time:

– 400m run

– 12-9-6 double DB hang power clean + push press

– 6-9-12 up/downs

R60S

Performance

A) E2MOM x 8 sets

Sets 1-2: 1 power clean + 2 push press + 1 jerk

Sets 3-4: 1 power clean + 1 push press + 1 jerk

Sets 5-8: 1 power clean + 1 jerk

*Build to a heavy set.

B) 3 rounds for time:

– 400m run

– 12-9-6 power clean + jerk (135/95, 115/75, 95/65)

– 6-9-12 burpees over the barbell

R60S

Friday 6/18

Fitness

A) E2.5M x 6 sets:

– 4 deadlifts w/ 32X1 tempo

– 5-10 chaos push-ups

– 8/side split stance band row

Performance

A) E2.5M x 6 sets:

– 4 deadlifts w/ 32X1 tempo @ 70-75%

Fitness & Performance

B) Strength Option

3-4 sets for time:

– 8-12 heel elevated goblet squats w/ pause (heavy, heels on 25#)

– 8-12 DB floor press @ 3111 tempo

– 8-12 BB Romanian deadlifts @ 55-60%

– 8-12 strict ring or banded supinated pull-ups

B) Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R90S

*Goal is to hold the same pace as last week.

Saturday 6/19

Fitness

TBA

Performance

TBA

Sunday 6/20

10-12pm Open Gym

Check your email for more details!

Monday 6/7

Fitness

A) E3M x 5 sets:
– 5 box squats w/ 32X1 tempo

– 6-8 DB seated Arnold press

– 8-10 banded straight arm lat pull-down

B) E6M x 3-4 sets:

– 400m run

– 10 hanging knee raises / weighted sit-up

– 12 DB/KB reverse  lunges

Performance

A) E3M x 5 sets:
– 1 back squat w/ tempo 32X1 + 2-3 back squats @ 70-75%

*heavier than 5/27

B) E6M x 3-4 sets:

– 400m run

– 12 toes to bar

– 16 DB/KB reverse lunges (35/25s)

Tuesday 6/8

Fitness

A) E2M x 8 sets:

– 3 push press (3 count eccentric)

After odd sets…

– 8/side standing band row w/ contralateral reach

After even sets…

– 8/side DB/KB Romanian deadlifts

B) 3 sets: 

4 min AMRAP

– 5 shoulder to overhead (95/65)

– 5 pull-ups

– 5 burpees over the barbell

R60S 

*The second set perform reps of 4.

*The third set perform reps of 3.

Performance

A) E2M x 8 sets:

Sets 1-2: 3 push press

Sets 3-5: 2 push press

Sets 6-8: 1 push press

*heavier than 6/2

B) 3 sets: 

4 min AMRAP

– 5 shoulder to overhead (95/65)

– 5 pull-ups

– 5 burpees over the barbell

R60S 

*The second set perform reps of 4.

*The third set perform reps of 3.

*RX+ use 115/75.

Wednesday 6/9

E5M x 6 sets:

– 400m run or 400m row (alternating each set)

– 8 DB hang power cleans

– 12/9 push-ups

– 16 air squats

Performance

E5M x 6 sets:

– 400m run or 500/400m row (alternating each set)

– 8 hang power cleans (115/75, 95/65)

– 16/12 push-ups

– 24 air squats

Thursday 6/10

Fitness

A) E3M x 5 sets:

– 5 deadlifts w/ 32X1 tempo

– 5-10 chaos push-ups

– 8/side split stance band row

B) 4 rounds for time:

– 40 single unders (sub lateral hops)

– 30/24 cal row

– 20 RKB swings

R2M

Performance

A) E3M x 5 sets:

– 5 deadlifts w/ 32X1 tempo @ 60-65%

B) 4 rounds for time:

– 50 double unders

– 35/28 cal row

– 20 RKB swings (53/35)

R2M

Friday 6/11

Fitness

A) E3M x 5 sets:
– 4 bench press w/ 32X1 tempo

– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)

– 18-24 foot elevated medball Russian twists

*Heavier than 6/4

Performance

A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo +2-4 bench press @ 70-75%

– 6-10 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/4

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side rear foot elevated split squat

– 8-12 seated overhead tricep extension (BB or DB)

– 8-12/side bent over rows

– 8-12 banded face curls

C) Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R2M

Saturday 6/12

Fitness

TBA

Performance

TBA

Sunday 6/13

10-12pm Open Gym