Fitness

A) EMOM x 5 sets each (alternating)

Station 1: 8-12 incline DB press

Station 2: 8-12 bent over BB row

*incline press heavier than last week if able

B) 10 min AMRAP:

– 2 (1/side) SA DB hang clean + push press

– 3 hanging knee raise

– 20 double unders

*Add two total (1/side) DB HC+PP every round

Performance

A) EMOM x 10 sets – split jerk

Sets 1-4: 2 w/pause on dip and at catch @ 60-75%

Sets 5-10: 1 @ 75-90%*

*build a little heavier than last week

B) 10 min AMRAP:

– 1 power clean + push jerk (135/95)

– 3 toes to bar

– 20 double unders

*Add one clean & jerk every round

Fitness & Performance

A) E3M x 5 sets

– 8 Romanian deadlifts @ 65-70%

– 8-12 dips (banded or weighted)

Fitness

B) E6M x 3 sets:

– 400m row

– 18 KB swings (53/35)

– 12 push-ups

– 6 box step overs

Performance

B) E6M x 3 sets:

– 500/400m row

– 21 KB swings (53/35)

– 15/12 push-ups

– 9 box jump overs

Fitness

A) E3M x 4 sets:

– 8 BB or double KB front squats (tough)

– 8-12 L-seated band rows

– 8-12 ring tricep extensions

B) 2 rounds for time:

– 200m run

– 12 alternating DB snatch 

– 200m run

– 16 pull-ups

– 200m run

– 20 prisoner reverse lunges 

Performance

A) E3M x 4 sets:

– 8 front squats @ 67.5-70%

B) 2 rounds for time:

– 200m run

– 20 alternating DB snatch (50/35)

– 200m run

– 20 pull-ups

– 200m run

– 20 DB reverse lunges (2×50/35)

Fitness & Performance

A) E4M x 4 sets:

– 2 RIR DB floor press (no bounce)

– 8-12 banded supinated chest to bar pull-up

– 8-12 leg lifts (over + back = 1 rep)

B) 3 sets for quality:

– 8-12/side front foot elevated double KB split squat

– 8-12 bent over BB rows

– 8-12 alternating front delt raise w/ top hold

– 16-24 tricep band push-downs

Fitness

A) E2M x 5 sets each (alternating)

Station 1: 12 alternating DB box step-ups

Station 2: 12 alternating KB gorilla rows

B) E5M x 3-4 sets:

– 400m run

– 10 double KB deadlifts

– 10 strict pull-ups

– 20 lateral BB hops

Performance

A) E2M x 3 sets:

– 3 position clean (high, hang, floor)

+

E2M x 3 sets:

– 2 position clean (hang, floor)

+ 

E2M x 4 sets:

– 1 clean

B) E5M x 3-4 sets:

– 400m run

– 10 deadlifts (225/155)

– 10 pull-ups

– 20 lateral BB hops

Fitness

E8M x 4-5 sets:

– 400m row

– 12 wallballs 

– 200m row

– 8 hanging knee raise 

– 4 burpees

Performance

E8M x 4-5 sets:

– 500/400m row

– 15 wallballs (20/14)

– 250/200m row

– 10 toes to bar 

– 5 burpees

Monday 8/24

Fitness & Performance

A) E4M x 4 sets

– 10 Romanian deadlifts @ 60-65%

– 10-15 dips (banded or weighted)

Fitness

B) 5 rounds for time:

– 12/9 or 10/7 cal row

– 12 RKB swings 

– 12/9 push-ups

– 36 single unders

Performance

B) 5 rounds for time:

– 12/9 cal row

– 15 RKB swings (53/35)

– 12/9 push-ups

– 36 double unders

R60S between rounds

RX+ perform 15/12 cal row, 70/44 RKBS, & deficit push-ups.

Tuesday 8/25

Fitness

A) EMOM x 5 sets each (alternating)

Station 1: 8-12 incline DB press

Station 2: 4-6/side single arm ring row w/ reach

B) E3M x 4-6 sets:

– 200m run (sub hill run)

– 5 DB up/down devil press 

– 10 prisoner lunges

Performance

A) EMOM x 10 sets – split jerk

Sets 1-4: 2 w/pause on dip and at catch @ 60-75%

Sets 5-10: 1 @ 75-85%

B) E3M x 4-6 sets:

– 200m run

– 5 DB devil press (35/25)

– 10 DB weighted lunges

Wednesday 8/26

Fitness

E8M x 4-5 sets:

– 400m row

– 12 wallballs 

– 200m row

– 8 hanging knee raise 

– 4 burpees

Performance

E8M x 4-5 sets:

– 500/400m row

– 15 wallballs (20/14)

– 250/200m row

– 10 toes to bar 

– 5 burpees

Thursday 8/27

Fitness

A) E2M x 5 sets each (alternating)

Station 1: 12 alternating DB box step-ups

Station 2: 12 alternating KB gorilla rows

B) E5M x 3-4 sets:

– 400m run

– 10 double KB deadlifts

– 10 strict pull-ups

– 20 lateral BB hops

Performance

A) E2M x 3 sets:

– 3 position clean (high, hang, floor)

+

E2M x 3 sets:

– 2 position clean (hang, floor)

+ 

E2M x 4 sets:

– 1 clean

B) E5M x 3-4 sets:

– 400m run

– 10 deadlifts (225/155)

– 10 pull-ups

– 20 lateral BB hops

Friday 8/28

Fitness & Performance

A) E4M x 4 sets:

– 2 RIR DB floor press

– 8-12 banded supinated chest to bar pull-up

– 8-12 leg lifts (over + back = 1 rep)

B) 3 sets for quality:

– 8-12/side front foot elevated KB split squat

– 8-12 bent over BB rows

– 8-12 alternating front raise w/ top hold

– 16-24 tricep band push-downs

Saturday 8/29

Fitness

TBA

Performance

TBA

Sunday 8/30

10-12pm Open Gym