Monday 6/1

Fitness

A) E2MOM x 8 sets

Odd sets:

– 10/s half kneeling BB landmine presses

Even sets:

– 20 alt KB gorilla rows

– 10 banded Spanish squats

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6 double DB hang power snatch + 9-12 push-ups

Even: 12/9 cal row + 12-15 air squats

Performance

A) E2MOM x 8 sets

Sets 1-2: 1 high hang snatch + 1 hang snatch + 1 snatch

Sets 3-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

B) E2M x 8-12 sets

Odd: 15/12 cal row + 6 touch and go power snatches (95/65, 75/55) + 12/9 push-ups

Even: 15/12 cal row + 15 air squats

RX+ use 115/75 w/ 18 air squats

Please do not drop plates lighter than 25s.

Tuesday 6/2

Fitness

E8M x 4-6 sets (2-3 each)

Station 1:

– 400m run or 800m bike

– 16 SA DB hang power cleans (8/s)

– 12 SA DB push press (6/s)

– 12 DB or prisoner reverse lunges

– 12 ring or inverted BB rows

– 32 single unders

Station 2: 

– 400m row

– 16 wallballs

– 12 strict pull-ups

– 12-16 dips

– 8 burpees or up/downs

– 32 single unders

Performance

E8M x 4-6 sets (2-3 each)

Station 1:

– 400m run or 1000m bike

– 20 SA DB hang power cleans (10/s @ 50/35)

– 16 SA DB push press (8/s)

– 16 DB reverse lunges

– 12 ring or inverted BB rows

– 32 double unders

Station 2: 

– 500m row

– 20 wallballs (20/14)

– 16 kipping or 12 strict pull-ups

– 12-16 ring dips

– 8 burpees

– 32 double unders

Wednesday 6/3

Fitness

A) E3M x 6 sets:

– 4 front squats*

After odd sets…

– 10 seated DB press

After even sets…

– 10 tough ring rows

*Sub 8 double KB pause front squats

B) 3 rounds for time:

– 600-400-200m run

– 20-15-10 reps of…

• RKB swings 
• Box step-ups 

Performance

A) E3M x 6 sets:

– 4 front squats @ 2-3 RIR or 75+%

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 reps of…

• RKB swings (53/35)
• Box step-ups (20”)

RX+ use 70/44

Thursday 6/4

Fitness & Performance

A) E4M x 4 sets:

– 6-8 strict overhead BB press

– 8/s band pallof twist to press (red or green)

– 8/s front foot elevated split squat

Fitness

B) E3M x 5-8 sets:

– 200m row

– 8 DB push press

– 6 burpees or up/downs

– 4 lemon squeezes

Performance

B) E3M x 5-8 sets:

– 250/200m row

– 8 shoulder to overhead (115/75, 95/65)

– 8 burpees over the bar

– 8 lemon squeezes

Friday 6/5

Fitness

A) E3M x 5 sets:

–  5 deadlifts

– 10 DB floor press w/ pause

– 10 tall kneeling banded face pulls

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 3 RIR or 70+%

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 1 lap lateral sled drag

– 10-15 DB tricep rollback extensions

– 20-30sec/side side plank

– 10/s bent over DB row

OR

Conditioning Option

18 min AMRAP:

– 250/200m row or ski, 500/400m bike, or 400m run

– 10 DB thrusters (35/20s)

– 10 ring rows

– 10 ambat sit-ups

Saturday 6/6

Fitness & Performance

TBA

Sunday 6/7

10-12pm Open Gym

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Monday 5/25 – 7:30 & 9am only

Murph

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition bodyweight movements as needed. 

*Wear a 20/14 weight vest if you have one. 

½ Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition bodyweight movements as needed. 

¼ Murph

– 400m run

– 25 pull-ups

– 50 push-ups

– 75 air squats

– 400m run

*Partition bodyweight movements as needed. 

Tuesday 5/26

Fitness & Performance

A) E4M x 4 sets:

– 6-8 strict overhead BB press

– 8/s band pallof twist to press (red or green)

– 8/s front foot elevated split squat

Fitness

B) 5 rounds for time:
– 200m run or 400m bike

– 12 RKB swings

– 10 box step ups

– 8 lemon squeezes

R60S

Performance

B) 5 rounds for time:
– 200m run or 500/400m bike

– 15 RKB swings (53/35)

– 12 box jump overs (24/20”)

– 9 lemon squeezes

R60S

Wednesday 5/27

Fitness

E8M x 4-6 sets (2-3 each)

Station 1:

– 400m run or 800m bike

– 5 up/down DB devil cleans

– 10 DB push press

– 10 DB or prisoner reverse lunges

– 10 ring or inverted BB rows

– 30 single unders

Station 2: 

– 400m row

– 15 wallballss 

– 10 dips

– 10 hanging knee raises

– 5 up/downs

– 30 single unders

Performance

E8M x 4-6 sets (2-3 each)

Station 1:

– 400m run or 1000m bike

– 5 DB devil cleans (35/20s)

– 10 DB push press

– 10 DB reverse lunges

– 10 ring or inverted BB rows

– 30 double unders

Station 2: 

– 500m row

– 20 wallballss (20/14)

– 10 ring dips

– 10 toes to bar

– 5 burpees to target

– 30 double unders

Thursday 5/28

Fitness & Performance

A) E4M x 4 sets:

– 8 Romanian deadlifts @ 2011 tempo

– 16-20 top down DB incline press

– 10 chest supported double KB row w/ pause

*Last day for these movements

Fitness

B) EMOM x 10-20 sets:
– 6 SA DB hang power snatch (3/3 @ 50/35)

– 6 goblet/air squats

– 4-6 push-ups

Performance

B) EMOM x 10-20 sets:
– 6 SA DB hang power snatch (3/3 @ 50/35)

– 6 goblet squats

– 6/4 push-ups

RX+ complete with rep scheme of 8-8-8/6

Friday 5/29

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 16 KB/DB reverse lunges

– 4-8 strict/weighted or 2-4 negative pull-ups

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10 ring face curls

– 10/side bent over SA banded tricep kick backs (small band)

– 10 slide hamstring curls

OR

Conditioning Option 

E5M x 3-5 sets:

– 400m run, 1000m bike or 500m row

– 16 weighted or unweighted box step ups (20/14 MB)

– 12 plate sit-ups w/ press at top (25/15)

*Can weight feet with DBs for sit-ups

Join us for the R.A.D. WOD at 5:45pm followed by a crawfish boil!

For time:

– 10 shuttle runs (down and back = 1)

Saturday 5/30

Fitness & Performance

TBA

Sunday 5/31

10-12pm Open Gym