Monday 8/5

Fitness

A) E2M x 8 sets

Odd sets:

– 16 alternating weighted box step-ups

Even sets:
– 8-12/side half kneeling landmine presses

– 10-20 sec top of ring row hold

B) E3M x 4-8 sets:

– 12/9 cal row

– 5 DB hang power cleans

– 7 push-ups

– 9 air squats

*Scale with reps of 12/9 or 10/7 then 4-6-8.

Performance

A) E2M x 8 sets

Sets 1 & 2: 3 pause clean deadlift + high hang clean

Sets 3 & 4: 2 pause clean deadlift + hang clean 

Sets 5-8: 1 pause clean deadlift + low hang clean

*Receive in a full squat if able

*Pauses happen at low hang, hang, high hang

B) E3M x 4-8 sets:

– 15/12 cal row

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

– 7 push-ups

– 9 air squats

RX+ perform with reps of 15/12-6-9-12

Tuesday 8/6

Fitness & Performance

A) E3M x 6 sets…

– 5 bench press

*First set building, next 5 at 72.5-82.5% & 1-2 RIR

After odd sets:

– 8-12 tall kneeling banded lat pull-down

After even sets:

– 8-12/side DB rear delt rows

*~5% heavier than last week

Fitness

B) E5M x 3-5 sets:
– 400m run

– 12 alt. hang DB snatch

– 24 single unders

Performance

B) E5M x 3-5 sets:
– 400m run

– 16 alt. hang DB snatch (53/35)

– 32 double unders

Wednesday 8/7

Fitness

E6M x 6-8 sets

Station 1:

– 800m row or 1600m bike

Station 2:

– 4 min AMRAP

• 8 RKB swings 
• 6 wallballs
• 4 lemon squeezes

– Rest 2 minutes

Performance

E6M x 6-8 sets

Station 1:

– 1000m row or 2000m bike

Station 2:

– 4 min AMRAP

• 8 RKB swings (53/35)
• 6 wallballs (20/14)
• 4 lemon squeezes

– Rest 2 minutes

*Keep rows/bikes the same pace

Thursday 8/8

Fitness

A) E2.5M x 6 sets

– 5 push press

After odd sets…

– 5 batwing rows w/ 5 sec pause

After even sets…

– 10 L-seated leg lift-overs

B) EMOM x 10-20 sets:

– 4 DB push press

– 3 strict pull-ups

– 2 burpee + box step-ups

Scale with up/downs instead of burpees

Performance

A) E2.5M x 6 sets:

– 5 push press

*Build to a heavy set of 5

B) EMOM x 10-20 sets:

– 3 shoulder to overhead (115/75, 95/65)

– 4 pull-ups

– 2 burpee + box jump overs (24/20”)

RX+ 135/95 + CTB pull-ups

Friday 8/9

Fitness

A) E3.5M x 6 sets:

– 6 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

Performance

A) E3M x 6 sets:

Set 1: 6 deadlifts (building set)

Sets 2-6: 6 deadlifts (70-80% @ 2 RIR)

*~5% heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 slide hamstring curls (fast in, slow out)

– 8-12 heel elevated goblet/sandbag squat 

– 12-16 DB floor press w/ pause (heavy)

– 8-12 ring face curls

OR

Conditioning Option

20 min AMRAP:

– 250/200m row (sub 500/400m bike or 200m run)

– 12 alternating box step-ups

– 10 SA DB hang power cleans (5/5 @ 50/35)

– 8 dips

Saturday 8/10

Fitness

TBA

Performance

TBA

Sunday 8/11

Open Gym 10-12pm

Monday 7/29

Fitness & Performance

A) E3M x 6 sets:

– 6 bench press

*First set building, next 5 at 70-80% & 2 RIR

– 8-12 bent over straight arm banded lat pull-downs

– 8-12 chest supported rear delt flys w/ pause

*~5% heavier than last week

Fitness

B) E3M x 4-8 sets:

– 200m run

– 10 push-ups 

– 8 double KB deadlifts 

– 6 box step-ups

Performance

B) E3M x 4-8 sets:

– 200m run

– 12/10 push-ups 

– 9 double KB deadlifts 

– 6 box jump overs

*Partner and start on the 90s mark if needed

Tuesday 7/30

Fitness

E8M x 4-6 sets:

– 200m row

– 4 up/down DB devil press

– 8-12 ring dips

– 200m run

– 8-12 strict pull-ups

– 12 DB reverse lunges (2, 1 or no DBs)

Performance

E8M x 4-6 sets:

– 250/200m row

– 4 DB devil press (35/20s)

– 8-12 ring dips

– 200m run

– 12 pull-ups

– 16 DB reverse lunges

Wednesday 7/31

Fitness

A) E3M x 5 sets:

– 8-12 DB incline press

– 16 alternating front foot elevated goblet hold step-backs

– 8-12 chest supported incline rows

*Use 25-45 plate for step backs. Scale with no plate and/or weight.

B) E90S x 10-15 sets:

– 20 single unders

– 3 double DB hang power snatches 

– 3 DB front squats

– 3 hanging knee raises

*Scale up to reps of 20-3-4-5 if able.

Performance

A) E3M x 5 sets

– 1.1.1 power snatch clusters

*R10S between doubles

B) E90S x 10-15 sets:

– 20 double unders

– 3 hang power snatches (95/65, 75/55, 65/45)

– 3 overhead squats (sub 3 front squats)

– 3 toes to bar

Thursday 8/1

Fitness

A) E3M x 6 sets:

– 6 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

B) E5M x 3-5 sets:

– 400m row

– 15 UB heavy RKB swings

– 10 lemon squeezes

Performance

A) E3M x 6 sets:

Set 1: 6 deadlifts (building set)

Sets 2-6: 6 deadlifts (70-80% @ 2 RIR)

*~5% heavier than last week

B) E5M x 3-5 sets:

– 500/400m row

– 20 UB heavy RKB swings

– 10 lemon squeezes

*Keep the same pace on all rows

Friday 8/2

Fitness

A) E3M x 6 sets

– 6 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

Performance

A) E3M x 6 sets

Set 1: 5 back squats (building set)

Sets 2-6: 5 back squats (working sets @ 72.5-82.5% & 1-2 RIR)

*~5% heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10/side banded TKEs w/ pauses

– 10-15 skull crushers (DBs/KBs/EZ bar)

– 10 BB bent over rows

– 

OR

Conditioning Option

E5M x 4 sets

– 400m run

– 16 air squats

– 16 SA DB hang clean + push press (4/4/4/4 @ 50/35)

Saturday 8/3

Fitness

TBA

Performance

TBA

Sunday 8/4

Open Gym 10-12pm