Monday 7/27

Fitness

A) E2M x 8 sets

Odd:

– 10/s half kneeling BB landmine presses

– 8 KB front foot elevated split squat (R)

Even:

– 10/s bent over DB row

– 8 KB front foot elevated split squat (L)

B) E2M x 8, 10 or 12 sets:

– 12/9 cal row

– 3 DB hang squat clean thrusters

– 3 hanging knee raises

– 3 burpees or up/downs

Performance

A) E2M x 8 sets

Sets 1-4: 2 cleans + 1 jerk

Sets 5-8: 1 clean + 1 jerk

B) E2M x 8, 10 or 12 sets:

– 15/12 cal row

– 3 squat clean thrusters (115/75, 95/65, 75/55)

– 3 toes to bar

– 3 burpees over the barbell

RX+ complete with 2 bar MU instead of T2B and 4 burpees over the barbell

Tuesday 7/28

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 16-20 top down DB bench press

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

Fitness

B) E5MOM x 3-5 sets:

– 400m run or 800m bike

– 14 RKB swings

– 8-12 push-ups

– 10 box step-ups

Performance

B) E5MOM x 3-5 sets:

– 400m run or 1000m bike

– 21 RKB swings (53/35)

– 15/12 push-ups

– 9 box jump overs (24/20”)

Wednesday 7/29

Fitness

E5M x 2-3 total rounds:

Station 1:

– 200m run or 400m bike

– 12 SA DB hang power cleans (6/s)

– 200m row

– 12 goblet squats

Station 2:

– 200m run or 400m bike

– 12 SA DB push press (6/s)

– 200m row

–  8-12 strict pull-ups

Station 3:

– 200m run or 400m bike

– 12 goblet hold or prisoner reverse lunges

– 200m row

– 12 lemon squeezes

Performance

E5M x 2-3 total rounds:

Station 1:

– 200m run or 500/400m bike

– 16 SA DB hang power cleans (8/s @ 50/35)

– 250/200m row

– 12 goblet squats

Station 2:

– 200m run or 500/400m bike

– 16 SA DB push press (8/s)

– 250/200m row

–  8-12 strict or 12-16 kipping pull-ups

Station 3:

– 200m run or 500/400m bike

– 16 goblet hold reverse lunges

– 250/200m row

– 12 lemon squeezes

Thursday 7/30

Fitness & Performance

A) E4M x 4 sets:

– 8 BB strict press

– 8-12/s SA DB bent over row

– 8 ring face pulls

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 3-5 dips

– 5-7 wallballs (20/14)

– 1-3 burpees

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3-5 ring dips

– 7 wallballs (20/14)

– 3 burpees to target

Friday 7/31

Fitness

A) E2MOM x 8 sets

Odd sets:

– 10/s SA DB incline press

– 8 ring face pulls w/ pause

Even sets:

– 10 bent over BB rows w/ pause

– 16 KB reverse lunges

Performance

A) E2MOM x 8 sets

Sets 1-4: snatch pull + hang snatch

Sets 5-8: snatch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 8 ab wheel roll-outs

– 10-15 bodyweight BB tricep extensions

– 10 BB drag curls

OR

Conditioning Option

8 rounds for time:

– 250/200m row/ski or 500/400m bike

– 10 plate ground to overhead (45/35)

– 10 box step-ups (20”)

Saturday 8/1

Fitness & Performance

TBA

Sunday 8/2

10-12pm Open Gym

Monday 7/20

Fitness & Performance

A) E2M x 8 sets

Odd: 

– 8/s SL DB/KB Romanian deadlifts

– 10 bent over reverse flys (control at top)

Even: 

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

– 8-12 dips

Fitness

B) 3 rounds for time:

– 600-400-200m run or 1200-800-400m bike

– 30-20-10 RKB swings

– 30-20-10 alternating box step ups (20”) 

Performance

B) 3 rounds for time:

– 600-400-200m run or 1500-1000-500m bike

– 40-30-20 RKB swings (53/35)

– 30-20-10 alternating box step ups (20”) 

Tuesday 7/21

Fitness & Performance

A) E3M x 6 sets:

– 5-5-5-3-3-3 bench press @ 75-80%

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

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

Fitness

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 6 up/down DB devil presses (35/20s) + 6 hanging knee raises

Even sets: 12/9 cal row + 12 prisoner reverse lunges + 12/9 push-ups

Performance

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 6 DB devil presses (35/20s) + 6 toes to bar

Even sets: 15/12 cal row + 12 prisoner reverse lunges + 12/9 push-ups

*Goal is to work fast enough to allow for 20-30 seconds of rest. Scale reps if needed. 

Wednesday 7/22

Fitness

E5M x 2-3 total rounds:

Station 1:

– 200m run or 500/400m bike

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

– 250/200m row

– 15 air squats

Station 2:

– 200m run or 500/400m bike

– 10 shoulder to overhead

– 250/200m row

– 10 strict or 15 kipping pull-ups

Station 3:

– 200m run or 500/400m bike

– 10 front rack reverse lunges

– 250/200m row

– 10 lemon squeezes

Performance

E5M x 2-3 total rounds:

Station 1:

– 200m run or 500/400m bike

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

– 250/200m row

– 15 air squats

Station 2:

– 200m run or 500/400m bike

– 10 shoulder to overhead

– 250/200m row

– 10 strict or 15 kipping pull-ups

Station 3:

– 200m run or 500/400m bike

– 10 front rack reverse lunges

– 250/200m row

– 10 lemon squeezes

Thursday 7/23

Fitness

A) E2MOM x 8 sets

Odd sets:

– 10/s SA DB incline press

– 8 ring face pulls w/ pause

Even sets:

– 10 bent over BB rows w/ pause

– 16 KB reverse lunges

B) EMOM x 15-20 sets:

– 6 DB hang power snatches

– 6 goblet squats

– 6/4 push-ups 

Scale up with rounds of 8-7-6/4

Performance

A) E2MOM x 8 sets

Sets 1-4: hang snatch + snatch

Sets 5-8: snatch

B) EMOM x 15-20 sets:

– 6 DB hang power snatches (50/35)

– 6 goblet squats

– 6/4 push-ups 

RX+ complete with rounds of 8-7-6/4

Friday 7/24

Fitness

A) E3M x 6 sets:

– 5-5-4-4-3-3 back squats @ 3111 tempo

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

After even sets – 8-12 DB floor press

Performance

A) E3M x 6 sets:

– 5-5-4-4-3-3 back squats @ 3111 tempo

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 1 lap suitcase carry

– 10/s SA banded tricep push-downs (red or orange)

– 20 alternating KB gorilla rows

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 5 DB/KB thrusters (35/20s)

– 20 double or single unders 

– 5 DB devil cleans

Saturday 7/25

Fitness & Performance

TBA

Sunday 7/26

10-12pm Open Gym

Monday 7/13

Fitness & Performance

A) E3M x 5 sets:

– 5 bench press @ 75-80%

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

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

Fitness

B) E5M x 3-5 sets:

– 400m row

– 16 RKB swings

– 12 push-ups

– 8 hanging knee raises

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 16/12 push-ups

– 12 toes to bar

Tuesday 7/14

Fitness

A) E2MOM x 8 sets

Odd sets:

– 10/s SA DB incline press

– 8 ring face pulls w/ pause

Even sets:

– 10 bent over BB rows w/ pause

– 16 KB reverse lunges

B) 5 rounds:

– 12 SA DB snatch (6/side

– 8 box step-ups

– 4 burpees

– 200m run

R60S

Performance

A) E2MOM x 8 sets

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

Sets 3-4: hang snatch + low hang snatch

Sets 5-8: pause snatch (pause at low hang)

B) 5 rounds:

– 6 touch and go power snatches (95/65, 75/55)

– 9 box jump overs (24/20”)

– 6 burpees over the bar

– 200m run

R60S

Wednesday 7/15

Fitness

A) E3M x 5 sets:

– 5 back squats @ 3111 tempo

– 8/s SA ring rows with dip + reach

– 8-12 DB floor press

B) 20 min AMRAP

– 30 single unders 

– 2 wallballs

– 10 cal row 

*Sub lateral hops or 8 ski erg strokes for jump rope

Performance

A) E3M x 5 sets:

– 5 back squats @ 3111 tempo

B) 20 min AMRAP

– 30 double unders

– 2 wallballs (20/14)

– 10 cal row 

Each round add 2 reps to wallballs

Thursday 7/16

Fitness

E3M x 3-4 total rounds

Station 1:

– 200m run or 400m bike

– 12 SA DB hang power cleans (6/side)

– 8-12 dips

Station 2:

– 200m row

– 12 goblet hold or prisoner reverse lunges

– 12 ring rows

Station 3:

– 200m run or400m bike

– 12 SA DB push press (6/side)

– 12 lemon squeezes

Station 4:

– 200m row

– 8-12 pull-ups

– 12 box step overs (20”)

Station 1, 2, 3, 4 = 1 round

Performance

E3M x 3-4 total rounds

Station 1:

– 200m run or 500/400m bike

– 16 SA DB hang power cleans (8/s @ 50/35)

– 8-12 ring dips

Station 2:

– 250/200m row

– 12 goblet hold reverse lunges

– 12 ring rows

Station 3:

– 200m run or 500/400m bike

– 16 SA DB push press (8/s)

– 12 lemon squeezes

Station 4:

– 250/200m row

– 12 kipping or 8 strict pull-ups

– 12 DB box step overs (20”)

Station 1, 2, 3, 4 = 1 round

Friday 7/17

Fitness

A) E2M x 8 sets

Odd:

– 10/s half kneeling BB landmine presses

– 8 KB front foot elevated split squat (R)

Even:

– 10/s bent over DB row

– 8 KB front foot elevated split squat (L)

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 pause jerk

Sets 5-8: 1 clean + jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10/side lean away DB lateral raises

– 10+ BB bodyweight tricep extensions

– 10 BB drag curls

– 2 laps farmers carry

OR

Conditioning Option

20 min AMRAP:

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

– 1 set of

• 10 RKB swings (53/35)
• 5 toes to bar or hanging knee raises
• 10 reverse lunges
• 5 dips

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

Saturday 7/18

Fitness & Performance

TBA

Sunday 7/19

10-12pm Open Gym

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