Monday 7/6

Fitness

A) E2M x 8 sets

Odd sets:

– 10 double KB heel elevated front squats w/ pause

– 10 supine medball hamstring curls

Even sets:

– 10 L-seated DB Z press

– 5/s SA ring row + reach

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 15-12-9-6 DB hang squat cleans 

Performance

A) E2M x 8 sets

Sets 1-4: hang clean + clean

Sets 5-8: clean

*Receive in full squat if able.

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 15-12-9-6 squat cleans (135/95, 115/75, 95/65)

Tuesday 7/7

Fitness & Performance

A) E4M x 4 sets:

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

– 10/s KB bent over rows

– 4-8 supinated pull-ups (weight or sub 2-4 supinated negatives)

Fitness

B) 15 min AMRAP:
– 20 single unders (sub lateral hops)

– 1 hanging

– 1 box step-over 

– 1 ring dip

*Add one rep to every movement except jump rope each round

Performance

B) 15 min AMRAP:
– 20 double unders

– 1 toes to bar

– 1 box jump over (24/20”)

– 1 ring dip

*Add one rep to every movement except jump rope each round

Wednesday 7/8 

Fitness

E3M x 3-4 total rounds

Station 1:

– 200m run or 400m bike

– 12 RKB swings

– 8-12 push-ups

Station 2:

– 200m row

– 12 box step-ups

– 8-12 ring rows

Station 3:

– 200m run or 400m bike

– 12 SA DB hang power snatch

– 8-12 prisoner reverse lunges

Station 4:

– 200m row

– 8-12 pull-ups

– 4-8 burpees

Station 1, 2, 3, 4 = 1 round

Performance

E3M x 3-4 total rounds

Station 1:

– 200m run or 500/400m bike

– 16 RKB swings

– 16/12 push-ups

Station 2:

– 250/200m row

– 12 box step-ups (20”)

– 12 ring rows

Station 3:

– 200m run or 500/400m bike

– 16 SA DB hang power snatch (50/35)

– 12 prisoner reverse lunges

Station 4:

– 250/200m row

– 12 pull-ups

– 8 burpees

Station 1, 2, 3, 4 = 1 round

Thursday 7/9

Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/s SA half kneeling DB press

– 20 alternating KB gorilla rows

Even sets:

– 16 goblet hold alternating curtsy lunges

– 5/s side plank clamshells with 5 count hold

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6-9 DB push press + 6 lemon squeezes

Even: 12/9 cal row + 6 strict pull-ups + 12 air squats

Performance

A) E2.5M x 6 sets:

– 5-5-4-3-2-2 push jerks 

*Bar is taken from floor

*These should be fluid touch and go reps

B) E2M x 8-12 sets

Odd: 15/12 cal row + 6 shoulder to overhead (115/105, 135/95, 115/75, 96/65) + 6 lemon squeezes

Even: 15/12 cal row + 9 kipping or 6 strict pull-ups + 15 air squats

Friday 7/10

Fitness & Performance

A) E2M x 8 sets

Odd: 

– 8/s SL DB/KB Romanian deadlifts

Even: 

– 10/s half kneeling banded high row w/ pause

– 8-12 dips

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10-15 banded OH tricep extensions

– 10 slide hamstring curls

– 20 alternating DB bicep curls

OR

Conditioning Option

20 min AMRAP:

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

– 1 set of

• 10 RKB swings
• 10/7 push-ups
• 10 air squats

*Increase by 1 set of RKBS, push-ups, and air squats every round

Saturday 7/11

Fitness & Performance

TBA

Sunday 7/12

10-12pm Open Gym

We’ve got a big weekend ahead!

This Saturday, as we are celebrating America’s 250th birthday, we are also throwing Nick a going away post WOD pool party!

If you haven’t heard, Nick is taking his talents to Denver. It sucks. We don’t want him to go, but we are excited for him and his next chapter of life. 

To kick off the grieving process, we thought it would be easier to drown our sorrows poolside in hotdogs, burgers, beer and whatever else is at the potluck. 

Here is the Saturday schedule:

• 7:45am – Regular WOD
• 9am – Special Nick WOD
• 12pm – Pool party and potluck cookout at Coach Tyson’s house

Tyson’s house is located at 9116 Mercer Dr, Dallas, TX 75228. We will only need sides as the gym is supplying burgers and hot dogs. This event is BYOB and is casual so you can come and go as you please!

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Monday 6/29

Fitness & Performance

A) E4M x 4 sets:

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

– 10/s KB bent over rows

– 4-8 supinated pull-ups (weight or sub 2-4 supinated negatives)

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 12 RKB swings + 9 air squats

Even: 12/9 cal row + 9 dips + 6 box step-ups

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 15 RKB swings (53/35) + 10 air squats

Even: 15/12 cal row + 5-10 ring dips + 5 box jump overs (24/20”)

RX+ use 70/44

Tuesday 6/30

Fitness & Performance

Aerobic Tester

30 min AMRAP:

– 500/400m row

– 12 DB thrusters (35/20s)

– 12 toes to bar or hanging knee raises

– 12 ring or inverted BB rows

– 400m run

– 12 box jump overs or step-ups

– 16/12 push-ups (Fitness sub 12 reps)

– 12 prisoner reverse lunges

– 40 double or single unders

Wednesday 7/1

Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/s SA half kneeling DB press

– 20 alternating KB gorilla rows

Even sets:

– 16 goblet hold alternating curtsy lunges

– 5/s side plank clamshells with 5 count hold

B) E60S x 10-20 sets:

– 6 SA DB hang power clean + push press (3/side)

– 4 strict pull-ups

– 2 burpees

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push jerks 

*Bar is taken from floor

*These should be fluid touch and go reps

B) E60S x 10-20 sets:

– 3 touch and go power clean + push jerk (155/105, 135/95, 115/75, 95/65)

– 3 strict or 5 kipping pull-ups

– 3 burpees over the barbell

Thursday 7/2

Fitness & Performance

A) E2M x 8 sets

Odd: 

– 8/s SL DB/KB Romanian deadlifts

Even: 

– 10/s half kneeling banded high row w/ pause

– 8-12 dips

Fitness

B) 5 rounds for time:

– 5 up/down DB devil cleans

– 10 alternating prisoner reverse lunges

– 10 DB push press

– 15/12  cal row

R60S

Performance

B) 5 rounds for time:

– 5 DB devil cleans (35/20s)

– 10 alternating DB reverse lunges

– 10 DB push press

– 20/15 cal row

R60S

RX+ complete 6 rounds

Friday 7/3

Fitness & Performance

A) E3M x 6 sets:

– 5-5-3-3-2-2 bench  press @ 21X1 tempo

After odd sets – 8-10/s half kneeling SA banded lat-pull-down

After even sets – 8-10/s shoulder external rotations

B) Strength Option

3-4 sets for quality:

– 1 lap forward sled drag or push (tough)

– 10-15 band or cable tricep push-downs

– 16-20 alternating DB curls

– 10/s lean away SA DB lateral raises

OR

Conditioning Option

E5M x 3-5 sets:

– 500/400m row or 1000/800m bike

– 12 or 16 alternating DB hang power snatch

– 8 or 12 DB goblet squats

– 12 ring rows

Saturday 7/4 – July 4th

Fitness & Performance

TBA

Sunday 7/5

10-12pm Open Gym

Monday 6/22

Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/s half kneeling DB press

– 20 alternating KB gorilla rows

Even sets:

– 16 goblet hold alternating curtsy lunges

– 5/s side plank clamshells with 5 count hold

B) E3M x 5-8 sets:

– 200m row

– 8 double DB hang power cleans

– 12 air squats

– 24 single unders

Performance

A) E2.5M x 6 sets:

– 5 push jerks 

*Bar is taken from floor

*These should be fluid touch and go reps

B) E3M x 5-8 sets:

– 250/200m row

– 8 hang power cleans (115/75, 95/65, 75/55)

– 16 air squats

– 32 double unders

RX+ use 135/95

Tuesday 6/23

Fitness

A) E3M x 5 sets:

– 5-5-3-3-2-2 deadlifts

After odd sets – 10 DB floor press w/ pause

After even sets –  10 tall kneeling banded lat pull-downs

B) E60S x 10-20 sets:

– 8 RKB swings

– 6 reverse lunges

– 4 dips

– 2 up/downs

Performance

A) E3M x 6 sets:

– 5-5-3-3-2-2 deadlifts @ 1-2 RIR or 75-90%

B) E60S x 10-20 sets:

– 8 RKB swings (53/35)

– 6 reverse lunges

– 4 ring dips

– 2 burpees

Wednesday 6/24

Fitness & Performance

Aerobic Tester

30 min AMRAP:

– 500/400m row

– 12 DB front squats (35/20s)

– 12 kipping or 8 strict pull-ups

– 8 medball OH press-out sit-ups

– 400m run

– 16 box step-ups (knee height)

– 12 DB push press

– 12 ring rows

– 40 double or single unders

Thursday 6/25

Fitness & Performance

A) E3M x 6 sets:

– 5-5-3-3-2-2 bench press @ 21X1 tempo

After odd sets – 8-10/s half kneeling SA banded lat-pull-down

After even sets – 8-10/s shoulder external rotations

Fitness

B) 5 rounds for time:

– 12 SA DB hang power snatch

– 8-12 push-ups

– 12 prisoner reverse lunges

– 200m run

R60S

Performance

B) 5 rounds for time:

– 16 SA DB hang power snatch (50/35)

– 16/12 push-ups

– 16 prisoner reverse lunges

– 200m run

R60S

RX+ complete 6 rounds.

Friday 6/26

Fitness

A) E2M x 8 sets

Odd sets:

– 10 double KB heel elevated front squats w/ pause

– 10 supine medball hamstring curls

Even sets:

– 10 L-seated DB Z press

– 5/s SA ring row + reach

Performance

A) E2M x 8 sets

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

Sets 3-4: hang clean + clean

Sets 5-8: clean

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand rope sled pull

– 10-15 DB rollback tricep extensions

– 10 ring face curls

– 5-10 hanging leg raises (sub knee tuck to straight leg eccentrics)

OR

Conditioning Option

18 min AMRAP:

– 250/200m row/ski or 500/400m bike

– 8 toes to bar or hanging knee raises

– 10 plate ground to overhead (45/35)

– 12 air squats

Saturday 6/27

Fitness & Performance

TBA

Sunday 6/28

10-12pm Open Gym

Monday 6/15

Fitness

A) E3M x 5 sets:

– 5-5-5-3-3-3 deadlifts

After odd sets – 10 DB floor press w/ pause

After even sets –  10 tall kneeling banded lat pull-downs

B) E5M x 3-5 sets:

– 400m run or 1000m bike

– 16 medball reverse lunges

– 12 no squat wallballs

– 8 lemon squeezes

Performance

A) E3M x 6 sets:

– 5-5-5-3-3-3 deadlifts @ 2-3 RIR or 75-85%

B) E5M x 3-5 sets:

– 400m run or 1000m bike

– 16 KB/DB front rack reverse lunges (35/20s)

– 12 KB/DB push press

– 8 lemon squeezes

Tuesday 6/16

Fitness & Performance

A) E3M x 6 sets:

– 5-5-5-3-3-3 bench press @ 21X1 tempo

After odd sets – 8-10/s half kneeling SA banded lat-pull-down

After even sets – 8-10/s shoulder external rotations

Fitness

B) E60S x 10-20 sets:
– 6 SA DB hang power snatches 

– 6 box step-ups 

– 6/4 box push-ups

– 12 mountain climbers

Performance

B) E60S x 10-20 sets:
– 6 SA DB hang power snatches (50/35)

– 6 box step-ups (knee height)

– 6/4 push-ups

– 12 mountain climbers

Wednesday 6/17

Fitness

A) E2M x 8 sets

Odd sets:

– 10 double KB heel elevated front squats w/ pause

– 10 supine medball hamstring curls

Even sets:

– 10 L-seated DB Z press

– 5/s SA ring row + reach

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 6 double DB hang squat cleans

Even sets: 12/9 cal row + 20 single unders + 3 burpees 

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean pull + high hang clean

(pauses below knee, above knee, hip)

Sets 3-4: 2 stop clean pull + hang clean

(pauses below knee, above knee)

Sets 5-6: 1 pause clean pull + low hang clean

(pause below knee)

Sets 7-8: 1 clean 

(no pauses)

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 touch and go squat cleans (135/95, 115/75, 95/65)

Even sets: 15/12 cal row + 30 double unders + 3 burpees over the barbell

Thursday 6/18

Fitness

E10M x 3-5 sets:

– 400m row

– 16 wallballs

– 12 hanging knee raises

– 400m run

– 16 RKB swings 

– 12 box step-ups

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 wallballs (20/14) 

– 12 toes to bar

– 400m run

– 20 RKB swings (53/35)

– 12 box jump overs (24/20”)

Friday 6/19

Fitness & Performance

A) E4M x 4 sets:

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

– 10/s KB bent over rows

– 4-8 supinated pull-ups (weight or sub 2-4 supinated negatives)

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (tough)

– 10-20 banded tricep push-downs

– 10 BB slide curls

– 8 ab wheel roll-outs

OR

Conditioning Option

10 sets:

– 60 sec row, bike, ski (or mix or two)

– 60 sec rest

Saturday 6/20

Fitness & Performance

TBA

Sunday 6/21

10-12pm Open Gym

Monday 6/8

Fitness & Performance

A) E3M x 5 sets:

– 5 bench press @ 21X1 tempo

– 8-10/s half kneeling SA banded lat-pull-down

Fitness

B) E90S x 10-15 sets:

– 20 single unders or lateral hops

– 5 dips

– 6 plate ground to overhead

– 7 air squats

*sub 7 ski erg pulls or 15 sec bike for jump rope

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 5 ring dips

– 7 plate ground to overhead (45/35)

– 9 air squats

Tuesday 6/9

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) E3M x 5-8 sets:

– 12/9 cal row

– 12 SA DB hang power snatches (6/s)

– 9 tough ring or inverted BB row

– 3 burpees or up/downs

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

B) E3M x 5-8 sets:

– 15/12 cal row

– 12 SA DB hang power snatches (6/s @ 50/35)

– 9 tough ring or inverted BB row

– 6 burpees over rower

RX+ try 18/14 cal-12-12-8

Wednesday 6/10

Fitness

E10M x 3-5 sets:

– 400m row

– 12 DB thrusters (35/20s)

– 9-12 strict pull-ups

– 400m run

– 15 RKB swings (53/35)

– 9 medball OH press-out sit-ups

Performance

E10M x 3-5 sets:

– 500/400m row

– 15 DB thrusters (35/20s)

– 15 kipping or 10 strict pull-ups

– 400m run

– 20 RKB swings (53/35)

– 10 medball OH press-out sit-ups

*Can use DBs to weight feet for sit-ups

Thursday 6/11

Fitness

A) E3M x 6 sets:

– 3 front squats*

After odd sets…

– 10 seated DB press

After even sets…

– 10 tough ring rows

*Sub 8 double KB pause front squats

B) 5 rounds for time:

– 200m run or 400m bike

– 12 wallballs 

– 8 hanging knee raise or kipping knee to chest

– 8 box step-ups

R60S

Performance

A) E3M x 8 sets:

– 3 front squats @ 1-2 RIR or 80-85+%

B) 5 rounds for time:

– 200m run or 500m bike

– 15 wallballs (20/14)

– 9 toes to bar

– 6 box jump overs (24/20”)

R60S

Friday 6/12

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

B) Strength Option:

3-4 sets for quality:

– 10 DB Romanian deadlifts @ 3011 tempo

– 10-20 bodyweight barbell bicep extensions

– 10/s SA bent over KB rows

– 10/s SA lean away DB delt raises

OR 

Conditioning Option

20 sets:

– 30 sec row, bike, ski (or mix or two)

– 30 sec rest

Saturday 6/13

Fitness & Performance

TBA

Sunday 6/14

10-12pm Open Gym

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

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Monday 5/18

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

Fitness

B) E3M x 5-8 sets:

– 12/9 cal row

– 10 SA DB hang power snatch (5/5)

– 5-10 dips

– 10 air squats

Performance

B) E3M x 5-8 sets:

– 15/12 cal row

– 10 SA DB hang power snatch (5/5 @ 50/35)

– 5-10 ring dips

– 10-15 air squats

Tuesday 5/19

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

Fitness

B) E60S x 10-20 sets:

– 6 RKB swings

– 4-6 wallballs

– 4 hanging knee raises

– 2 burpees or up/downs

Performance

B) E60S x 10-20 sets:

– 8 RKB swings (53/35)

– 6 wallballs (20/14)

– 4 toes to bar

– 2 burpees to target

Wednesday 5/20

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) 4 rounds for time:

– 400m run or 1000/800m bike

– 15-12-9-6 double DB hang power snatch

Performance

A) E2MOM x 8 sets

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

Sets 5-8: 1 hang snatch + 1 snatch

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 15-12-9-6 hang power snatch (95/65, 75/55)

*Please do not drop anything less than 25s from overhead.

Thursday 5/21

Fitness

E6M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 8, 10 or 12 DB hang power clean + push press 

– 250/200m row

– 12 goblet squats

– 30 single unders

Station 2:

– 250/200m row

– 8, 10 or 12 push-ups

– 200m run or 500m bike

– 12 box step-ups

– 30 single unders

Performance

E6M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 12 DB hang power clean + push press (6/6 @ 50/35)

– 250/200m row

– 12 goblet squats

– 30 double unders

Station 2:

– 250/200m row

– 16/12 push-ups

– 200m run or 500m bike

– 12 box step-ups (20/16”)

– 30 double unders

Friday 5/22

Fitness

A) E3M x 5 sets:

– 5 front squats*

– 10 seated DB press

– 10 tough ring rows

*Sub 8 double KB pause front squats

Performance

A) E3M x 5 sets:

– 5 front squats @ 2-3 RIR or 75+%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy forward sled drag or push

– 10/s 10-15 DB tricep rollback extensions

– 10/s banded TKEs

– 10+ BB drag curls

OR

Conditioning Option

E5M x 3-5 sets:
– 400m run, 500/400m row or ski, or 1000/800m bike

– 12 plate ground to overhead

– 10 plate lunges (OH or at chest)

– 8 burpees

Saturday 5/23

Fitness & Performance

TBA

Sunday 5/24

10-12pm Open Gym