Monday 7/10

Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB incline press @ 3111 temp (1-2 RIR)

– 10-15 bent over BB rows w/ pause

– 10/side shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6-12 dips or push-ups

Even: 12/9 cal row + 6-12 wallballs

Performance

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6-12 ring dips

Even: 12/9 cal row + 12 wallballs (20/14)

RX+ complete w/ 15/12 cal row

Tuesday 7/11

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side DB/KB front foot elevated split squats

Even:

– 16-20 alt. DB renegade rows

– 16-20 banded tricep push-downs

B) EMOM x 10-20 sets:

– 4 alt. DB snatch

– 4 hanging knee raise

– 2 burpees

Performance

A) E2M x 8 sets

– 1 snatch

*Receive as low as you’re able to with a focus on bar path. 

B) EMOM x 10-20 sets:

– 3 power snatch (95/65, 75/55)

– 4 toes to bar

– 3 burpees over the barbell

RX+ complete with squat snatches

Wednesday 7/12

Fitness

E8M x 4-6 sets:

– 400m run

– 12 SA DB hang power cleans

– 8 strict pull-ups

– 12 box step-ups

– 12/8 push-ups 

Performance

E8M x 4-6 sets:

– 400m run

– 16 SA DB hang power cleans (50/35)

– 8 pull-ups

– 12 box jump overs (24/20”)

– 16/12 push-ups 

RX+ complete with 4 bMUS and or 8-12 HSPUs.

Thursday 7/13

Fitness

A) E4M x 4 sets:

– 8 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

B) 3 rounds for time:
– 400m row

– 12-9-6 double DB hang squat clean to thruster 

Performance

A) E4M x 4 sets:

Set 1: 8 back squats (building set)

Set 2-4: 8 back squats @ 1-2 RIR

*heavier than last week 

B) 3 rounds for time:
– 500/400m row

– 15-12-9 double DB hang squat clean to thruster (35/25s)

Fitness & Performance

C) 3 sets:

– 20 sec/side Copenhagen plank

– 20-30 sec flutter kicks

– 20-40 sec dead hang from bar

Friday 7/14

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB b-stance Romanian deadlifts

– 8-16 dips (weighted if able)

– 8-12/side DB bent over rows

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 lap reverse sled drag

– 10-15 seated BB overhead tricep extension

– 10 slide hamstring curls (fast in, slow out)

– 5 chest supported DB batwing rows w/ 5 sec pause

OR

Conditioning Option

6-10 sets:

– 2 min row, bike, ski

– 1 min (rest remainder of minute after reps are complete)

• 16 RKB swings
• 16 walking lunges

*Goal is to stay at the same pace +/- 5 sec or RPMs

Saturday 7/15

Fitness

TBA

Performance

TBA

Sunday 7/16

Open Gym 10-12pm

Monday 7/3

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side DB/KB front foot elevated split squats

Even:

– 16-20 alt. DB renegade rows

– 16-20 banded tricep push-downs

B) EMOM x 10-20 sets

Odd sets: 12/9 or 10/7 cal row

Even sets: 6-8 alt. DB snatch + 2-4 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 1 slow 1st pull snatch

Sets 5-8: 1 snatch

*Spend 3 seconds pulling from the floor to the hang position.

*Receive as low as you’re able to with a focus on bar path. 

B) EMOM x 10-20 sets

Odd sets: 12/9 cal row

Even sets: 8 alt. DB snatch (50/35) + 4 burpees

RX+ increase row to 15/12 cal and/or 5/5 KB snatch

Tuesday 7/4 – 4th of July

Fitness

Hero WOD – “Little Daniel”

For time:

– 30 strict pull-ups in UB sets of 5 or 3 (pick one)

– 400m run

– 15 DB thrusters

– 800m run

– 15 thrusters

– 400m run

– 30 strict pull-ups in UB sets of 5 or 3

*Scale runs to 200 and 400m if needed

Performance

Hero WOD – “Daniel”

For time:

– 50 pull-ups

– 400m run

– 21 thrusters (95/65)

– 800m run

– 21 thrusters

– 400m run

– 50 pull-ups

*Scale pull-ups down to 30 if needed

Wednesday 7/5

Fitness

A) E4M x 4 sets:

– 8 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

B) EMOM x 10-20 sets:

– 4 wallballs

– 4 push-ups

– 4 box step-ups

Performance

A) E4M x 4 sets:

Set 1: 8 back squats (stay lighter)

Set 2: 8 back squats @ 2-3 RIR

*Use set 1 as a building set into sets 2-4. Go by feel to predict the best weight to get you to 2-3 RIR for sets 2-4.

B) EMOM x 10-20 sets:

– 5 wallballs (20/14)

– 4 push-ups

– 3 box jump overs

Thursday 7/6

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB b-stance Romanian deadlifts

– 8-16 dips (weighted if able)

– 8-12/side DB bent over rows

Fitness

B) E6M x 3-5 sets:

– 500m row

– 16 RKB swings

– 12 walking lunges

– 8 hanging knee raises

Performance

B) E6M x 3-5 sets:

– 500m row

– 20 RKB swings (53/35)

– 16 walking lunges

– 12 toes to bar

Friday 7/7

Fitness

A) E2M x 6 sets:
– 5-4-3-3-3  push press

*Add until you reach a tough set of 4 reps

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring rows

Performance

A) E2M x 6 sets:
– 5-4-3-3-3 push press

*Add until you reach a tough set of 4 reps

B) Strength Option

3-4 sets for quality:

– 8-16 dips (weighted if able)

– 20 alt DB weighted lunges

– 8-16 BB drag curls

– 8 wide stance chaos pallof presses @ 1212 tempo

OR 

Conditioning option

– 20, 25 or 30 min of conversational pace (Zone 2) conditioning – run, row, bike, or ski

– E5M complete:

• 30 sec plank
• 15 lemon squeezes
• 30 sec flutter kick
• 30 mountain climbers

Saturday 7/8 – Exercise & Pregnancy Seminar

Fitness

10 rounds for time w/ a partner:

– 12/9 cal row

– 10 DB/KB thrusters

– 8 box step-ups

– 10 strict pull-ups

– 12 RKB swings

Performance

10 rounds for time w/ a partner:

– 15/12 cal row

– 12 DB/KB thrusters (35/25s)

– 9 box jump overs (24/20”)

– 12 pull-ups

– 15 RKB swings (53/35)

Sunday 7/9

Open Gym 10-12pm