Monday 8/17

Fitness

A) EMOM x 5 sets each (alternating)

Station 1: 6/side half kneeling landmine press

Station 2: 6/side DB split squats

 

B) E5M x 3-5 sets:

– 400m row

– 12 DB/BB push press

– 40 single unders

 

Performance

A) EMOM x 10 sets:

– 1 push press

*start at same weight as your heavy doubles and build if able

 

B) E5M x 3-5 sets:

– 500/400m row

– 10 shoulder to overhead

– 40 double unders

*Pick a weight for S2O that is challenging but UB.

 

Tuesday 8/18

Fitness

E8M x 4-5 sets:

– 400m run

– 12 sandbag front squats

– 200m run

– 12 strict pull-ups

– 30 single unders

 

*Scale further with a 300m run to start.

 

Performance

E8M x 4-5 sets:

– 400m run

– 12 front squats (95/65)

– 200m run

– 12 pull-ups

– 30 double unders

 

RX+ perform overhead squats + chest to bar pull-ups

 

Wednesday 8/19

Fitness

A) EMOM x 5 sets (alternating)

Station 1: 8-10 DB hang power cleans

Station 2: 8-10 ring rows

Station 3: 8-10 supine medball hamstring curls

 

B) EMOM x 10-20 sets:

– 5 double KB deadlifts (moderately tough)

– 5 sit-ups

– 5 dips (box or ring)

 

Performance

A) EMOM x 5 sets:

– 1 hang power clean (moderate)

+ 

E2MOM x 5 sets:

– 1 hang power clean (heavy)

 

B) EMOM x 10-20 sets:

– 3 deadlifts @ 55-65%

– 4 lemon squeezes

– 5 ring dips

 

Thursday 8/20

Fitness

A) E2.5M x 5 sets:

– 1-2 bench press @ 87.5-92.5%

– 12 alternating KB/DB gorilla rows

 

B) E2M x 9-12 total sets (3-4 rounds)

– 12/9 cal row

– rotate movements each set:

• 10 alternating DB snatch 
• 8 hanging knee raises
• 6 up/down + box step up

 

Performance

A) E2.5M x 5 sets:

– 1-2 bench press @ 87.5-92.5%

– 12 alternating KB/DB gorilla rows

 

B) E2M x 9-12 total sets (3-4 rounds)

– 12/9 cal row

– rotate movements each set:

• 12 alternating DB snatch (50/35)
• 8 toes to bar 
• 4 burpee + box jump overs 

 

Friday 8/21

Fitness

A) E3M x 4 sets:

– 10 double KB front rack squats (heel elevated)

– 10-15 DB lat pull-overs

 

Performance

A) E3M x 4 sets:

– 8 front squats @ 65-67.5%

 

Fitness & Performance

B) 3 sets for quality:

– 12-16 KB death march

– 8-12 L-seated DB press

– 12-16 ring bicep curls

– 8-12 alternating lateral raise w/ top hold

 

Saturday 8/22

Fitness

TBA

 

Performance

TBA

 

Sunday 8/23

10-12pm Open Gym

Monday 8/10

Fitness

A) EMOM x 10 sets (5 each)

Interval 1: 8/side half kneeling landmine press

Interval 2: 12 alternating KB gorilla rows

 

B) 5 rounds for time:

– 200m row

– 10 DB hang snatch (4/side

– 8 hanging knee raises

– 6 up/downsr

R60S

 

Performance

A) EMOM x 10 sets:

– 1 split jerk

*stay lighter to moderate and work through footwork

 

B) 5 rounds for time:

– 250/200m row

– 6 hang power snatch (95/65, 75/55)

– 6 toes to bar

– 6 burpees over the bar

R60S

 

Tuesday 8/11

Fitness

A) E2M x 8 sets (4 each)

1: 8/side B stance KB Romanian deadlifts + 20 sec/side side plank

2: 8-12/side SA DB bench press @ 1110 tempo 

 

B) 5 sets, 3 min AMRAP:

– 4 American KB swings

– 6 push-ups (elevated if needed)

– 8 air squats

R60S, pick up where you leaver off every round

 

Performance

A) E2M x 8 sets:

– 2 hang power cleans 

*Build to a heavy but crisp double.

 

B) “The Chief”

5 sets, 3 min AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S, pick up where you leaver off every round

 

Wednesday 8/12

Fitness

30 min AMRAP:

– 400m row

– 12 single arm DB push press (6/side)

– 10 box step ups

– 400m run 

– 8 strict pull-ups

– 6 V-ups

 

Performance

30 min AMRAP:

– 500/400m row

– 12 shoulder to overhead (95/65, 75/55)

– 10 box jumps + step down

– 400m run 

– 8 pull-ups

– 6 V-ups

 

Thursday 8/13

Fitness

A) E3M x 3 sets:

– 12 double KB front squats w/ heels elevated

– 12-16 tall kneeling banded lat pull-downs

 

B) For time:

– 800m run

– 60 alternating reverse weighted lunges (53/35)

– 800m run

 

Performance

A) E3M x 3 sets:

– 10 front squats @ 62.5-65%

 

B) For time:

– 800m run

– 60 alternating reverse weighted lunges (53/35)

– 800m run

 

Friday 8/14

Fitness & Performance

A) E4M x 4 sets

– 10 Romanian deadlifts @ 60%

– 10-15 dips (banded or weighted)

 

B) 3 sets for quality:

– 20 single DB front rack squats @ 1011 tempo (heavier than last week)

– 10-15 bradford presses

– 10-15 seated banded hamstring curls

– 20 alternating DB curls

 

Saturday 8/15

Fitness

TBA

 

Performance

TBA

 

Sunday 8/16

10-12pm Open Gym