Fitness
4 sets total:
Against a 3 minute running clock:
– 500/400m row
– max effort banded chest to bar pull-ups
R90S
Against a 3 minute running clock:
– 400m run
– max effort (5 DB hang power cleans + 5 push-ups)
R90S
Performance
4 sets total:
Against a 3 minute running clock:
– 500/400m row
– max effort chest to bar pull-ups
R90S
Against a 3 minute running clock:
– 400m run
– max effort power cleans (185/125, 155/105, 135/95, 115/75)
R90S
Monday 6/22
Fitness
A) E3M x 4 sets:
– 8/side split squats (regular, front or rear elevated)
– 8-16 push-ups (elevated if needed)
B) 10 rounds for time:
– 6 goblet squats
– 6 lemon squeezes or sit-ups
– 30 single unders
Performance
A) E3M x 4 sets:
– 8 back squats @ 65%
– 8-16 banded push-ups
B) 10 rounds for time:
– 3 front squats (from floor)
– 5 toes to bar
– 20 double unders
*Make front squat weight tough but keep UB.
Tuesday 6/23
Fitness
4 sets total:
Against a 3 minute running clock:
– 500/400m row
– max effort banded chest to bar pull-ups
R90S
Against a 3 minute running clock:
– 400m run
– max effort (5 DB hang power cleans + 5 push-ups)
R90S
Performance
4 sets total:
Against a 3 minute running clock:
– 500/400m row
– max effort chest to bar pull-ups
R90S
Against a 3 minute running clock:
– 400m run
– max effort power cleans (185/125, 155/105, 135/95, 115/75)
R90S
Wednesday 6/24
Fitness
A) E3M x 4 sets:
– 10-16 bench press
– 8-12/side bent over DB/KB rows
B) 5 rounds for time:
– 15/12 cal row
– 15 RKB swings
– 12 walking lunges (weighted if able)
– 9/7 push-ups
R60S
Performance
A) E3M x 4 sets:
– 2 RIR bench press @ 65%
– 8-12/side bent over DB/KB rows
B) 5 rounds for time:
– 18/15 cal row
– 15 RKB swings (70/44)
– 12 DB walking lunges
– 9/7 deficit push-ups
R60S
*Use 25-45 plates for deficit.
*Use a challenging weight on lunges that you can still keep your technique locked in with.
Thursday 6/25
Fitness
A) E30S x 4 sets each
1: 8 strict BB presses
2: 8 tall kneeling band pull-down
3: 20 sec side plank R
4: 20 sec side plank L
B) For time:
– 600m run
– 40 DB SA hang power cleans (20/arm)
– 400m run
– 40 DB SA push press (20/arm)
– 200m run
– 30 DB SA push press
– 400m run
– 30 DB SA hang power cleans
– 600m run
*Scale to 400-300-200m runs if needed.
Performance
A) E30S x 16 sets:
– 1 hang power snatch @ 60-80%
B) For time:
– 600m run
– 40 DB SA hang power cleans (20/arm, 50/35)
– 400m run
– 40 DB SA push press (20/arm)
– 200m run
– 30 DB SA push press
– 400m run
– 30 DB SA hang power cleans
– 600m run
Friday 6/26
Fitness
A) E4M x 4 sets:
– 8 deadlifts (heavier than last week)
– 8-12 DB Tate presses
– 8-12 ring rows
Performance
A) E4M x 4 sets:
– 8 deadlifts @ 65%
– 8-12 DB Tate presses
– 8-12 ring pull-ups
Fitness & Performance
B) 3 sets for quality:
– 4 atlas stone stone to shoulder + 8 squats w/ stone
– seated hand over hand vertical sled pull
– 1 lap KB contralateral carry (1 length/arm)
– 8-12 supine slide hamstring curls
Saturday 6/27
Fitness
TBA
Performance
TBA
Sunday 6/28
10-12pm Open Gym
Fitness
A) E3M x 4 sets:
– 8/side split squats (regular, front or rear elevated)
– 8-16 push-ups (elevated if needed)
B) 10 rounds for time:
– 6 goblet squats
– 6 lemon squeezes or sit-ups
– 30 single unders
Performance
A) E3M x 4 sets:
– 8 back squats @ 65%
– 8-16 banded push-ups
B) 10 rounds for time:
– 3 front squats (from floor)
– 5 toes to bar
– 20 double unders
*Make front squat weight tough but keep UB.
Fitness
@ 0:00
2 rounds for time:
– 400m run
– 20 deadlifts DB/KB deadlifts
– 15 box step ups
@ 12:00
2 rounds for time:
– 400m run
– 15 BB push press
– 10 NPU burpees over the barbell
@ 24:00
1 round for time:
– 400m run
– 20 deadlifts
– 15 box step ups
– 500/400m row
– 15 BB push press
– 10 burpees over the barbell
Performance
@ 0:00
2 rounds for time:
– 400m run
– 25 deadlifts (135/95, 115/75, 95/65)
– 20 box jumps + step down
@ 12:00
2 rounds for time:
– 500/400m run
– 15 shoulder to overhead (135/95, 115/75, 95/65)
– 10 burpees over the barbell
@ 24:00
1 round for time:
– 400m run
– 25 deadlifts
– 20 box jumps + step down
– 500/400m row
– 15 shoulder to overhead
– 10 burpees over the barbell
Fitness
A) E90S x 4 sets each
1: 8 DB power cleans + 8 DB push press
2: 8 DB renegade rows + 16 DB Russian twists (single)
Performance
A) E90S x 8 sets:
– 1 pause clean + 1 clean + 1 jerk @ 60-80+%
Fitness & Performance
B) 3 sets for quality:
– 8/side single leg BB/DB box step up (knee height)
– 6-8/side KB windmills
– lateral sled drag down and back
– 8-12 ring or close grip supinated pull-ups
Fitness
1: 15 medball squats
2: 12/9 or 10/7 cal row
3: 9 lemon squeezes + 6 NPU burpees
4: 50 single unders
5: rest
*Scale single unders down if needed
Performance
EMOM x 5-7 sets
1: 15 wallballs (20/14)
2: 12/15 cal row
3: 6-9 toes to bar + 6 burpees
4: 50 double unders
5: rest
*RX+ complete 20-15/12-10+10 reps
*Scale DUs down if needed
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12 DB seated overhead tricep extensions
– 8-12 close grip supinated pull-ups
*DLs are 5% heavier than last week.
B) For time:
– 400m run
– 20 RKB swings (53/35)
– 30 KB push press (15/side)
– 40 goblet squats
– 400m run
– RKB swings
– 30 push press (15/side)
– 20 goblet squats
– 400m run
*scale run to 300s and 600m if needed.
Performance
A) E4M x 4 sets:
– 8 deadlifts @ 65%
– 8-12 DB seated overhead tricep extensions
– 8-12 close grip supinated pull-ups
*DLs are 5% heavier than last week.
B) For time:
– 400m run
– 20 RKB swings (53/35)
– 30 KB push press (15/side)
– 40 goblet squats
– 400m run
– RKB swings
– 30 push press (15/side)
– 20 goblet squats
– 400m run
Fitness
A) EMOM x 5 sets each:
1: 8/side standing filly press
2: 8/side single arm ring row
B) 6 min AMRAP
– 6 alternating DB snatch
– 6 goblet squat
– 6 pull-ups
R3M
6 min AMRAP
– 6 hang DB clean + push press (95/65)
– 6 goblet hold reverse lunges
– 6 box step overs (24/20”)
Performance
A) E2M x 5 sets:
– 1.1.1 hang power snatch cluster
*Stay moderate with a focus on technique over weight.
B) 6 min AMRAP
– 6 power snatch (75/55)
– 6 overhead squat
– 6 pull-ups
R3M
6 min AMRAP
– 6 power clean + push jerks (95/65)
– 6 front rack reverse lunges
– 6 box jump overs (24/20”)