Fitness
A) E3M x 6 sets:
– 5 front squats (BB or dKB)
After Odd sets: 16 alt. tall kneeling DB piston presses
After Even sets: 8-12 tough ring rows
B) For time:
– 1000m row
– 50 medball squats (20/14) in unbroken sets of 10
– 30 strict pull-ups in unbroken sets of 5
Performance
A) E3M x 6 sets:
– 3 front squats @ 80-85+%
B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35 – empty BB)
– 30 pull-ups
*Compare to 9/19/22
Fitness
6 rounds with a partner:
– 12/9 cal row
– 12 SA DB hamg power cleans
– 9-12 dips
+
6 rounds with a partner:
– 12/9cal row
– 9 goblet squats
– 6-9 strict pull-ups
*Alternate each movement.
Performance
6 rounds with a partner:
– 15/12 cal row
– 9 hang power cleans (115/75, 95/65, 75/55)
– 9-12 ring dips
+
6 rounds with a partner:
– 15/12 cal row
– 9 front squats
– 6-9 pull-ups
*Alternate each movement.
RX+ perform 3-6 bMUs instead of pull-ups
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 12-16 alternating low hold landmine lateral squats
Even:
– 8-12 DB bench press
– 8-12 tall kneeling banded lat pull-down
B) E90S x 10-15 sets:
– 20 single unders
– 3 DB hang power clean + push press
– 4 strict pull-ups
– 5 air squats
Performance
A) E2M x 8 sets
Sets 1-4: 1 clean + 2 split jerk
Sets 5-8: 1 clean + 1 jerk
B) E90S x 10-15 sets:
– 20 double unders
– 3 power clean + push jerk (115/75, 85/65, 75/55)
– 4 pull-ups
– 5 air squats
RX+ use 135/95 w/ CTB pull-ups
Fitness
E8M x 4-6 sets:
– 200m row
– 16 wallballs
– 12 SA DB hang power cleans
– 200m run
– 12 hanging knee raise
– 8 up/downs
*Switch the order every round.
Performance
E8M x 4-6 sets:
– 250/200m row
– 20 wallballs (20/14)
– 16 SA DB hang power cleans (50/35)
– 200m run
– 12 toes to bar
– 8 burpees over the rower
*Switch the order every round.
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 12-16 alternating low hold landmine lateral squats
*Scale with regular split squats
Even:
– 8-12 DB bench press
– 8-12 tall kneeling banded lat pull-down
B) 5 rounds for time:
– 200m run
– 8 double DB hang power snatches
– 12 DB/prisoner reverse lunges
R60S
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang snatch + 1 snatch
Sets 5-8: 1 snatch
*Receive as low as you’re able to with a focus on bar path.
B) 5 rounds for time:
– 200m run
– 8 power snatch (95/65, 75/55, 65/45)
– 12 front rack reverse lunges
R60S
Monday 6/5
Fitness
A) E3.5M x 5 sets:
– 4-8 bench press (1 RIR)
– 2-4 supinated pull-up negatives (2-3 sec descent)
– 8-12 ring face pulls
B) 12 min AMRAP
– 10 RKB swings
– 8 push-ups
– 6 box step-ups
Performance
A) E3.5M x 5 sets:
– 1 RIR bench press @ 75-80%
– 4-8 strict ring or supinated pull-ups (weighted if able)
– 8-12 ring face pulls
B) 12 min AMRAP
– 12 RKB swings (53/35)
– 9 push-ups
– 6 box jump overs (24/20”)
RX+ complete w/ 6 HSPUs
Tuesday 6/6
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 12-16 alternating low hold landmine lateral squats
*Scale with regular split squats
Even:
– 8-12 DB bench press
– 8-12 tall kneeling banded lat pull-down
B) 5 rounds for time:
– 200m run
– 8 double DB hang power snatches
– 12 DB/prisoner reverse lunges
R60S
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang snatch + 1 snatch
Sets 5-8: 1 snatch
*Receive as low as you’re able to with a focus on bar path.
B) 5 rounds for time:
– 200m run
– 8 power snatch (95/65, 75/55, 65/45)
– 12 front rack reverse lunges
R60S
Wednesday 6/7
Fitness
E8M x 4-6 sets:
– 200m row
– 16 wallballs
– 12 SA DB hang power cleans
– 200m run
– 12 hanging knee raise
– 8 up/downs
*Switch the order every round.
Performance
E8M x 4-6 sets:
– 250/200m row
– 20 wallballs (20/14)
– 16 SA DB hang power cleans (50/35)
– 200m run
– 12 toes to bar
– 8 burpees over the rower
*Switch the order every round.
Thursday 6/8
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 12-16 alternating low hold landmine lateral squats
Even:
– 8-12 DB bench press
– 8-12 tall kneeling banded lat pull-down
B) E90S x 10-15 sets:
– 20 single unders
– 3 DB hang power clean + push press
– 4 strict pull-ups
– 5 air squats
Performance
A) E2M x 8 sets
Sets 1-4: 1 clean + 2 split jerk
Sets 5-8: 1 clean + 1 jerk
B) E90S x 10-15 sets:
– 20 double unders
– 3 power clean + push jerk (115/75, 85/65, 75/55)
– 4 pull-ups
– 5 air squats
RX+ use 135/95 w/ CTB pull-ups
Friday 6/9
Fitness
A) E3M x 6 sets:
– 5 deadlifts
After Odd sets: 12-16 DB floor press
After Even sets: 8-12 straight arm banded lat pull-downs
*DLs heavier than last week
Performance
A) E3M x 6 sets:
– 3 deadlifts @ 80%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 banded Spanish squats
– 12-16 seated leg lift-overs
– 8-12 BB/DB/EZ seated tricep overhead extension
– 10-20 sec top of ring row hold (tough)
OR
Conditioning Option
20 min AMRAP:
– 200m run
– 10 double KB deadlifts
– 10 lemon squeezes
– 200m run
– 10 goblet squats
– 10 dips or push-ups
Saturday 6/10
Fitness
TBA
Performance
TBA
Sunday 6/11
Open Gym 10-12pm
Fitness
A) E3.5M x 5 sets:
– 4-8 bench press (1 RIR)
– 2-4 supinated pull-up negatives (2-3 sec descent)
– 8-12 ring face pulls
B) 12 min AMRAP
– 10 RKB swings
– 8 push-ups
– 6 box step-ups
Performance
A) E3.5M x 5 sets:
– 1 RIR bench press @ 75-80%
– 4-8 strict ring or supinated pull-ups (weighted if able)
– 8-12 ring face pulls
B) 12 min AMRAP
– 12 RKB swings (53/35)
– 9 push-ups
– 6 box jump overs (24/20”)
RX+ complete w/ 6 HSPUs
Fitness
30 min AMRAP w/ a partner (switch each movement):
– 200m row
– 12 RKB swings
– 12 air squats
– 200m run
– 12 push-ups
– 12 wallballs
– 250/200m row
– 8 pull-ups
– 8 box step-ups
– 200m run
– 8 dips
– 8 up/downs
Performance
30 min AMRAP w/ a partner (switch each movement
– 250/200m row
– 15 RKB swings (53/35)
– 15 air squats
– 200m run
– 15/12 push-ups
– 15 wallballs (20/14)
– 250/200m row
– 10 pull-ups
– 10 box jump + step-down (24/20”)
– 200m run
– 10 dips
– 10 burpees