Monday 10/19

Fitness & Performance

A) E3M x 6 sets:
– 5 bench press @ 80+% or 2-3 RIR

– 4-8 weighted strict ring or supinated pull-ups OR 2-4 negative supinated pull-ups

– 8 ring face pulls

Fitness

B) E3M x 5-8 sets:

– 200m row or 400m bike

– 8-12 dips

– 12 prisoner reverse lunges

– 8 lemon squeezes

Performance

B) E3M x 5-8 sets:

– 250m row or 500m bike

– 8-12 ring dips

– 16 prisoner reverse lunges

– 8 lemon squeezes

Tuesday 10/20

Fitness

A) E3M x 6 sets:

– 4 front squats

After odd sets: 10 seated DB overhead press

After even sets: 10 2 up 1 down ring rows (controlled eccentric)

*Sub BB front squats with 6-8 double KB front squats w/ pause

B) 3 rounds for time:

– 400m run or 1000m bike

– 15-12-9 DB hang squat cleans 

– 12-9-6 burpees

Performance

A) E3M x 6 sets:
– 4 front squats @ 80-80+% or 2 RIR 

B) 3 rounds for time:

– 400m run or 1000m bike

– 15-12-9 

• squat cleans (135/95, 115/75, 95/65)
• burpees over the barbell

Wednesday 10/21

Fitness & Performance

Station 1

4 min running clock

– 500m row

– in remaining time AMRAP:

• 4 toes to bar
• 8 air squats
• 6 push-ups

R2M 

+

Station 2

4 min running clock

– 400m run or 1000m bike

– in remaining time AMRAP:

• 4 box jump/step overs (24/20”)
• 8 DB hang power snatch (4/side @ 50/35)
• 6 ring/inverted BB row

R2M 

Thursday 10/22

Fitness

A) E2MOM x 8 sets…

Odd sets:

– 8/s DB/KB split squats (regular or rear foot elevated)

– 10-15 DB floor press w/ pause

Even sets:

– 5-10 L-seated ring pull-ups (w/ or w/o leg assist)

– 8/s half kneeling banded chops (overhand, low to high)

B) E90S x 10-15 sets:

– 20 single unders

– 3 up/down DB devil cleans 

– 4 DB front squats (double, single or air squat)

– 3-5 strict pull-ups

Performance

A) E2M x 8 sets…

– 1 clean

*Receive in squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB devil cleans (35/20s)

– 4 DB front squats

– 3-5 strict or 5 kipping pull-ups

RX+ sub kipping bMU for pull-ups

Friday 10/23

Fitness & Performance

A) E4MOM x 4 sets

– 8 strict overhead press

– 16-20 alternating KB gorilla rows

– 8/s shoulder external rotations

B) Strength Option

3-4 sets for quality:

– 10-20 banded OH tricep extensions

– 10 DB Romanian deadlifts 

– 10 BB/EZ bar curls

– 5/s half kneeling banded pallof press @ 5050 tempo (green, inside knee up)

OR

Conditioning Option

10 rounds for time:

– 10 cal row/bike/ski

– 10 RKB swings (53/35)

– 10 box step-ups (knee height)

Saturday 10/24

Fitness & Performance

TBA

Sunday 10/25

Gym Closed

Monday 10/12

Fitness

A) E3M x 6 sets:

– 5 front squats

After odd sets: 10 seated DB overhead press

After even sets: 10 2 up 1 down ring rows (controlled eccentric)

*Sub BB front squats with 8-10 double KB front squats

B) “Running Fran”

3 rounds for time:

– 400m run

– 21-15-9 DB thrusters

– 15-12-9 strict pull-ups

Performance

A) E3M x 6 sets:
– 5 front squats @ 80-80+% or 2 RIR 

B) “Running Fran”

3 rounds for time:

– 400m run

– 21-15-9 

• thrusters (95/65)
• pull-ups

Tuesday 10/13

Fitness

A) E2MOM x 8 sets…

Odd sets:

– 8/s DB/KB split squats (regular or rear foot elevated)

– 10-15 DB floor press w/ pause

Even sets:

– 5-10 L-seated ring pull-ups (w/ or w/o leg assist)

– 8/s half kneeling banded chops (overhand, low to high)

B) EMOM x 12-20 sets:
– 3-4 DB touch and go squat cleans

– 3-6 push-ups (elevated on box if needed

– 4 box step-ups

Performance

A) E2M x 8 sets…

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

B) EMOM x 12-20 sets:
– 3 touch and go squat cleans

– 6/4 push-ups

– 3 box jump overs (24/20”)

BB weights 155/105, 135/05, 115/75, 95/65

Wednesday 10/14

Fitness & Performance

A) E4MOM x 4 sets

– 8 strict overhead press

– 16-20 alternating KB gorilla rows

– 8/s shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 3-5 up down DB devil press

Even: 12/9 cal row + 5 hanging knee raises + 5 dips

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 DB devil press (35/20s)

Even: 15/12 cal row + 5 toes to bar + 5 ring dips

Thursday 10/15

Fitness & Performance

Station 1

4 min running clock

– 500m row

– in remaining time AMRAP:

• 10 wallballs (20/14)
• 10 RKB swings (53/35)
• 5 lemon squeezes

R2M 

+

Station 2

4 min running clock

– 400m run or 1000m bike

– in remaining time AMRAP:

• 5/s SA KB push presses 
• 10 goblet hold reverse lunges (Fitness sub prisoner style)
• 5 lemon squeezes

R2M 

RX+ sub 2-3 bMUs for station 1 only

Friday 10/16

Fitness & Performance

A) E4M x 4 sets:

– 8/s SL KB/BB RDLs

– 16-24 top down DB incline presses

– 10 tall kneeling banded lat pull-down

*SL RDLs can be done in kickstand position or with rack assist w/ back leg extended out

B) Strength Option

3-4 rounds for time:
– 16-20 DB/KB walking lunges

– 8-10 ab wheel roll-outs

– 10-15/s SA banded tricep push/downs

– 10 ring face curls

OR

Conditioning Option

5 rounds for time:

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

– 12 SA DB hang power clean + push press (50/35)

– 15 air squats

– 9 toes to bar or hanging knee raises

Saturday 10/17

Fitness & Performance

TBA

Sunday 10/18

Gym Closed

Monday 10/5

Fitness

A) E2MOM x 8 sets…

Odd sets:

– 8/s DB/KB split squats (regular or rear foot elevated)

– 10-15 DB floor press w/ pause

Even sets:

– 5-10 L-seated ring pull-ups (w/ or w/o leg assist)

– 8/s half kneeling banded chops (overhand, low to high)

B) E2M x 8-12 sets…

Odd: 12/9 cal row + 5 DB hang squat clean to thruster

Even: 12/9 cal row + 3, 4 or 5 burpees

*Sub a 10/7 cal row if needed

Performance

A) E2M x 8 sets…

Sets 1-4: 1 high hang clean + 1 hang clean + 1 clean

Sets 5-8: 1 hang clean + 1 clean

B) E2M x 8-12 sets…

Odd: 15/12 cal row + 5 squat clean to thruster (95/65)

Even: 15/12 cal row + 5 burpees over the barbell

RX+ perform with 115/75 

Tuesday 10/6

Fitness & Performance

A) E4MOM x 4 sets

– 8 strict overhead press

– 16-20 alternating KB gorilla rows

– 8/s shoulder external rotations

Fitness

B) E60S x 12-20 sets:

– 5 DB push press

– 4 hanging knee raises

– 2-3 burpees

Performance

B) E60S x 12-20 sets:

– 5 shoulder to overhead (tough weight, touch and go)

– 4 toes to bar

– 3 burpees to target

RX+ sub 2 bMU for T2B

Wednesday 10/7

Fitness & Performance

3-5 sets total…

Station 1

3 min:

– 200m run

– Amrap in remaining time…

• 12 RKB swings (53/35)
• 6 ring dips (sub bench/box)
• 6 MB box step-overs (20/14”)

R90S

Station 2

3 min:

– 250/200m row

– Amrap in remaining time…

• 12 air squats
• 6/s SA DB hang power clean
• 6 strict or 6-9 kipping pull-ups

R90S

Thursday 10/8

Fitness

A) E3M x 8 sets:

– 3 deadlifts

After odd – 20 alternating tall kneeling DB press

After even – 10/s bent over DB row

B) 5 rounds for time:
– 250/200m row/ski or 500/400m bike

– 8 DB hang power cleans

– 12 reverse lunges (w/ or w/o weight)

– 24 single unders

R60S

Performance

A) E3M x 8 sets:

– 3 deadlifts @ 85+% or 1-22 RIR

B) 5 rounds for time:
– 250/200m row/ski or 500/400m bike

– 8 BB hang power cleans

– 12 front rack reverse lunges

– 36 double unders

R60S

Friday 10/9

Fitness & Performance

A) E3M x 5 sets:
– 6 bench press @ 75-80% or 3 RIR

– 10/s half kneeling banded lat pull-downs

– 8 ring face pulls

B) Strength Option

3-4 sets for quality:
– 10-20 inverted BB skull crushers (chest high)

– 10+ BB curls

– 1 lap reverse sled drag 

– 5-10 hanging leg lifts (straight legs)

OR 

Conditioning Option

10 rounds for time:

– 10 cal row

– 3 DB devil press (35/20s”)

– 10 air squats 

Saturday 10/10

Fitness & Performance

TBA

Sunday 10/11

Gym Closed

Monday 9/29

Fitness

A) E2M x 8 sets

Odd:

– 16 alternating low handle landmine lateral squats

– 8-12 tough push-ups (elevated, deficit, weighted)

Even:

– 10/s half kneeling banded SA lat pull-down 

– 10 supine medball hamstring curls

B) 4 rounds for time:

– 400m run

– 12-9-6-3 DB hang power clean + push press

Performance

A) E2M x 8 sets

Sets 1: 1 power clean + 1 split jerk

*Build to a heavy single

B) 4 rounds for time:

– 400m run

– 12-9-6-3 power clean + push jerk (135/95, 115,75, 95/65)

Tuesday 9/30

Fitness & Performance

3-5 sets total…

Station 1

3 min:

– 200m run

– Amrap in remaining time…

• 12 RKB swings (53/35)
• 9/6 push-ups
• 6 box jump overs (24/20”, Fitness sub step ups)

R90S

Station 2

3 min:

– 250/200m row

– Amrap in remaining time…

• 12 prisoner reverse lunges
• 9 plate ground to overhead (45/35)
• 6 toes to bar (Fitness sub hanging knee raises)

R90S

Wednesday 9/31

Fitness

A) E3M x 6 sets:

– 4 deadlifts

After odd – 20 alternating tall kneeling DB press

After even – 10/s bent over DB row

B) E5M x 3-5 sets:

– 400m row

– 16 DB/KB reverse lunges

– 8-12 strict pull-ups

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 80-85% or 2 RIR

B) E5M x 3-5 sets:

– 500/400m row

– 16 DB/KB reverse lunges

– 8-12 strict or 12 kipping pull-ups

Thursday 10/1

Fitness & Performance

A) E4M x 4 sets:
– 8 bench press @ 65-70% or 3-4 RIR

– 10/s half kneeling banded lat pull-downs

– 8 ring face pulls

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 6 alt. DB snatch

– 3-6 dips

– 9 air squats

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 6 alt. DB snatch (50/35)

– 3-6 ring dips

– 9 air squats

*RX+ perform 1-3 bar MUs, place them after squats

Friday 10/2

Fitness

A) E3M x 5 sets:

– 6 front squats

– 10/s seated Filly press (heavier KB than DB)

– 12 ring rows

*Sub BB front squats with 8-10 double KB front squats

Performance

A) E3M x 5 sets:
– 6 front squats @ 70-75% or 3 RIR 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10 DB Romanian deadlifts

– 10-20 band/cable tricep push-downs

– 10 ring face curls

– 20 L seated leg lift-overs

OR

Conditioning Option

5 rounds for time:

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

– wallballs

– SA DB hang power cleans

Fitness: 12 reps of each

Performance: 16 reps of each at 20/14 and 50/35

Saturday 10/3

Fitness & Performance

TBA

Sunday 10/4

Gym Closed

Monday 9/21

Fitness

A) E3M x 6 sets:

– 5 deadlifts

– 10/s half kneeling SA DB press

– 8-12 ring rows

B) E5M x 3-5 sets:
– 400m run or 800m bike

– 15 RKB swings

– 20 SA DB push press (10/side partitioned 5/5/5/5 or 10/10)

– 10 lemon squeezes

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 75-80% or 2-3 RIR

B) E5M x 3-5 sets:
– 400m run or 1000m bike

– 20 RKB swings (53/35)

– 20 SA KB push press (10/side partitioned 5/5/5/5 or 10/10)

– 10 lemon squeezes

RX+ sub 10 HSPUs for SA KB push press

Tuesday 9/22

Fitness & Performance

A) E4M x 4 sets:
– 8 bench press @ 65-70% or 3-4 RIR

– 10/s half kneeling banded lat pull-downs

– 8 ring face pulls

Fitness

B) E3M x 5-8 sets:
– 200m row

– 5-10 strict or 

– 10-15 air squats

– 5-10 dips

Performance

B) E3M x 5-8 sets:
– 250/200m row

– 5-10 strict or 10 kipping pull-ups

– 15 air squats

– 5-10 ring dips

Wednesday 9/23

Fitness

2 min of work / 1 min of rest x 3 sets:

Station 1

– 16/12 cal row

– AMRAP wallballs in remaining time

R60S

+

Station 2

– 200m run

– AMRAP burpee box step-ups

R60S

+  

Station 3

– 20/16 cal row

– AMRAP single unders (sub lateral hops)

R60S

+

Station 4

– 200m run

– AMRAP DB up/down devil clean + R/L lunges + push press complex

R60S

+

Station 5

Rest 3 min

Performance

2 min of work / 1 min of rest x 3 sets:

Station 1

– 20/16 cal row

– AMRAP wallballs (20/14) in remaining time

R60S

+

Station 2

– 200m run

– AMRAP burpee box jump overs (24/20”)

R60S

+  

Station 3

– 20/16 cal row

– AMRAP double unders

R60S

+

Station 4

– 200m run

– AMRAP DB devil clean + R/L lunges + push press complex

R60S

+

Station 5

Rest 3 min

*Goal is to reach same number of reps every set

Thursday 9/24

Fitness

A) E3M x 5 sets:

– 6 front squats

– 10/s seated Filly press (heavier KB than DB)

– 12 ring rows

*Sub BB front squats with 8-10 double KB front squats

B) E60S x 12-20 sets:

– 3 double DB hang squat cleans

– 3, 4 or 5 hanging knee raises

– 2 or 3 burpees

Performance

A) E3M x 5 sets:
– 6 front squats @ 70-75% or 3 RIR 

B) E60S x 12-20 sets:
– 3 hang squat cleans

– 3, 4 or 5 toes to bar

– 3 burpees over the barbell

Friday 9/26

Fitness

A) E2M x 8 sets

Odd: 

– 20 alternating top down DB incline presses

– 8 chest supported Cuban presses

Even: 

– 8/s front foot elevated split squats

– 10 bent over BB rows

Performance

A) E2M x 8 sets

– power snatch

*Build to a heavy but sharp single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length seated vertical sled pull 

– 10-15 DB floor press w/ pause

– 10 pause goblet squats (heavy)

– 5/s banded pallof press @ 5050 tempo

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 10/7 push-ups

– 10 reverse lunges

Saturday 9/27

Fitness & Performance

TBA

Sunday 9/28

Gym Closed

Monday 9/14

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 4-8 strict (BW or weighted) OR 2-4 negative pull-ups

– 8/s shoulder external rotations

Fitness

B) 3 rounds for time:

– 400m run

– 20-16-12 reps of

• SA DB hang power clean + push press 
• Hanging knee raise

Performance

B) 3 rounds for time:

– 400m run

– 20-16-12 reps of

• SA DB hang power clean + push press (50/35)
• Toes to bar

Tuesday 9/15

Fitness

A) E4M x 4 sets:

– 8 front squats

– 10/s seated Filly press (heavier KB than DB)

– 12 ring rows

*Sub BB front squats with 8-10 double KB front squats

B) E3M x 5-8 sets:

– 200m row

– 10 DB/KB thrusters 

– 30 single unders

Performance

A) E4M x 4 sets:
– 8 front squats @ 70-75% or 3 RIR 

B) E3M x 5-8 sets:

– 250/200m row

– 10 DB/KB thrusters (35/20s)

– 30 double unders

Wednesday 9/16

Fitness

A) E2M x 8 sets

Odd: 

– 20 alternating top down DB incline presses

– 8 chest supported Cuban presses

Even: 

– 8/s front foot elevated split squats

– 10 bent over BB rows

B) E60S x 12-20 sets:

– 6 SA DB hang power snatch

– 4 goblet squats

– 4-6 push-ups (elevate if needed)

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power snatch + 1 power snatch

Sets 5-8: 1 power snatch

B) E60S x 12-20 sets:

– 3 touch and go power snatch

– 3 overhead squats (sub front/back squats)

– 6/4 push-ups

Thursday 9/17

Fitness

2 min of work / 1 min of rest x 3 sets:

Station 1

– 16/12 cal row

– AMRAP wallballs in remaining time

R60S

+

Station 2

– 200m run

– AMRAP alternating SA DB devil press in remaining time

R60S

+  

Station 3

– 20/16 cal row

– AMRAP medball box step overs (20”) in remaining time

R60S

+

Station 4

– 200m run

– AMRAP 3 burpees + 3 strict pull-ups in remaining time

R60S

+

Station 5

Rest 3 min

*Goal is to reach same number of reps every set

Performance

2 min of work / 1 min of rest x 3 sets:

Station 1

– 20/16 cal row

– AMRAP wallballs (20/14) in remaining time

R60S

+

Station 2

– 200m run

– AMRAP alternating SA DB devil press (35/20) in remaining time

R60S

+  

Station 3

– 20/16 cal row

– AMRAP medball box step overs (20”) in remaining time

R60S

+

Station 4

– 200m run

– AMRAP burpee pull-ups in remaining time

R60S

+

Station 5

Rest 3 min

*Goal is to reach same number of reps every set

Friday 9/18

Fitness

A) E2M x 8 sets

Odd:

– 16 alternating low handle landmine lateral squats

– 8-12 tough push-ups (elevated, deficit, weighted)

Even:

– 10/s half kneeling banded SA lat pull-down 

– 10 supine medball hamstring curls

Performance

A) E2M x 8 sets

Sets 1-4: 1 power clean + 1 pause split jerk + 1 split jerk (no pauses)

Sets 5-8: 1 power clean + 1 split jerk

*Pauses happen on the dip and catch of the jerk.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 dips (box, banded, weighted)

– 10/s SA DB bent over rows

– 8/s spit squats (floor or rear foot elevated)

– 10 DB/plate lateral delt raises

OR 

Conditioning Option

5 rounds for time:

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

– 20 RKB swings

– 15 air squats

– 10 ring or inverted BB rows

Saturday 9/19

Fitness & Performance

Sunday 9/20

Gym closed

Monday 8/31

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/s SA DB incline press

Even sets:

– 8/s SL RDLs w/ rack assist (back leg extended

– 10 tall kneeling banded lat pull-downs

B) 5 rounds for time:

– 8 double DB power cleans

– 10 box step ups

– 8-12 box dips

– 200m run or 500/400m bike

R60S

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause power clean + 1 power clean

Sets 5-8: 1 power clean

*Pause happens at knee for 1-2 counts

B) 5 rounds for time:

– 6 touch and go power cleans (tough)

– 9 box jump overs (24/20”)

– 6-12 ring dips

– 200m run or 500/400m bike

R60S

Tuesday 9/1 

Fitness

E10M x 3-5 sets

– 400m row

– 15 wallballs

– 10 strict pull-ups

– 400m run or 800m bike

– 15 RKB swings

– 10-15 push-ups

– 30 single unders

*Elevate push-ups on box or barbell if needed

Performance

E10M x 3-5 sets

– 500m row

– 20 wallballs (20/14)

– 15 kipping or 10 strict pull-ups

– 400m run or 1000m bike

– 20 RKB swings (53/35)

– 15/12 push-ups

– 40 double unders 

Wednesday 9/2

Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 10/s half kneeling SA DB press

– 8-12 ring rows

B) E60S x 12-20 sets:

– 3 up/down DB devil cleans

– 4 DB reverse lunges (2/side w/ 2, 1 or no DBs)

– 3, 4 or 5 hanging knee raises

Performance

A) E4M x 4 sets:

– 8 deadlifts @ 65-70% or 3-4 RIR

B) E60S x 12-20 sets:

– 3 DB devil cleans (35/20s)

– 4 DB reverse lunges (2/side)

– 3, 4 or 5 toes to bar

Thursday 9/3 

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 4-8 strict (BW or weighted) OR 2-4 negative pull-ups

– 8/s shoulder external rotations

Fitness

B) E3M x 5-8 sets:

– 12/9 cal row

– 6 DB push press 

– 4-6 burpees

– 6 lemon squeezes 

Performance

B) E3M x 5-8 sets:

– 15/12 cal row

– 6 shoulder to overhead (135/95, 115/75, 95/65)

– 6 burpees over the barbell

– 6 lemon squeezes 

Friday 9/4

Fitness

A) E4M x 4 sets:

– 8 front squats

– 10/s seated Filly press (heavier KB than DB)

– 12 ring rows

*Sub BB front squats with 8-10 double KB front squats

Performance

A) E4M x 4 sets:
– 8 front squats @ 65-70% or 3-4 RIR 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 10-20 DB floor press w/ pause

– 10 ring face curls

– 16-20 DB top down lateral raises

OR 

Conditioning Option

10 rounds for time:

– 10 cal row or bike (8 AB)

– 9 plate ground to overhead (45/35)

– 8 reverse lunges (w/ plate if able)

Saturday 9/5

Fitness & Performance

TBA

Sunday 9/6

Gym closed

Monday 8/24

Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 10/s half kneeling SA DB press

– 8-12 ring rows

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 5 up/down DB devil cleans 

– 10 alt DB reverse lunges

– 10 lemon squeezes

A) E4M x 4 sets:

– 8 deadlifts @ 65% or 3-4 RIR

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 6 DB devil cleans (35/20s)

– 12 alt DB reverse lunges

– 12 lemon squeezes

Tuesday 8/25

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 4-8 strict (BW or weighted) OR 2-4 negative pull-ups

– 8/s shoulder external rotations

Fitness

B) EMOM x 12-20 sets:

– 6 SA DB hang power snatch (3/s)

– 4 dips

– 2 pull-ups

– 2 burpees or up/downs

Performance

B) EMOM x 12-20 sets:

– 6 SA DB hang power snatch (3/s @ 50/35)

– 4-5 ring dips

– 3 burpee pull-ups

Wednesday 8/26

Fitness

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

Station 1:

– 400m run or 800m bike

– 15 RKB swings

– 200m row

– 10 goblet squats (sub air squat)

– 10 hanging knee raises

Station 2:

– 400m row

– 10-15 push-ups

– 200m run or 400m bike

– 10 MB box step-overs

– 30 single unders

Performance

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

Station 1:

– 400m run or 1000m bike

– 20 RKB swings (53/35)

– 250/200m row

– 15 KB goblet squats

– 10 toes to bar

Station 2:

– 500/400m row

– 20/15 push-ups

– 200m run or 500/400m bike

– 10 MB box step-overs (20/14 to 20”)

– 40 double unders

Thursday 8/27

Fitness

A) E2.75M x 8 sets:

– 3 back squats 

After odd sets – 8/s SA ring rows with dip + reach

After even sets – 8-12 DB floor press

B) 5 rounds for time:

– 10/7 cal row

– 10 DB thrusters

– 10/7 cal row

– 5 burpees (sub up/downs)

R60S

Performance

A) E2.75M x 8 sets:

– 3 back squats @ 80-85+% (2 RIR)

B) 5 rounds for time:

– 12/9 cal row

– 12 DB thrusters (35/20s)

– 12/9 cal row

– 6 burpees over rower

R60S

Friday 8/28

Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets – 20 alternating KB gorilla rows

After even sets – 10 tough DB goblet squats

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap sled push or pull (heavy – forward facing) 

– 10-20 band or cable lat push-downs

– 10-15 lean back wall assisted incline DB curls

– 10 L-seated leg lift-overs

OR

Conditioning Option

20 min AMRAP:

– 500m bike OR 250m row or ski

– 8 BB or double DB hang power cleans

– 12 box step-ups

– 8 BB or double DB push press

– 16 air squats

BB weight 115/75, 95/65, 75/55

Saturday 8/29

Fitness & Performance

TBA

Sunday 8/30

Gym closed