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

Follow the links to pre-order your shirt(s) or choice…

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Monday 8/17

Fitness & Performance

A) E4M x 4 sets:

– 8 BB strict press

– 8-12/s SA DB bent over row

– 8 ring face pulls

*Heavier than 8/7

Fitness

B) CrossFit Open WOD 18.1 (Scaled)

20 min AMRAP:

– 8 hanging knee raises

– 10 DB hang power clean & jerk (5/5 @ 35/20)

– 14/12 cal row

Performance

B) CrossFit Open WOD 18.1 (RX)

20 min AMRAP:

– 8 toes to bar

– 10 DB hang power clean & jerk (5/5 @ 50/35)

– 14/12 cal row

Tuesday 8/18

Fitness

A) E3M x 6 sets:

– 4 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:

– 4 burpee box step-ups (sub up/downs)

– 12 RKB swings

– 12 or 16 wallballs 

– 200m run

R60S

Performance

A) E3M x 6 sets:

– 4 back squats @ 80-85% (2-3 RIR)

B) 5 rounds for time:

– 5 burpee box jump overs (24/20”)

– 15 RKB swings (70/44)

– 20 wallballs (20/14)

– 200m run

R60S

Wednesday 8/19

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

B) E90S x 10-15 sets:
– 20 single unders

– 8 SA DB hang power snatch (4/4)

– 6 push-ups

– 8 air squats

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

B) E90S x 10-15 sets:
– 20 double unders

– 8 SA DB hang power snatch (4/4 @ 50/35)

– 8/6 push-ups

– 8 air squats

RX+ complete with deficit push-ups and 12 air squats

Thursday 8/20

Fitness

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

Station 1:

– 400m run or 1000m bike

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

– 250/200m row

– 12 front squats

– 8-12 strict or 12 kipping pull-ups

Station 2:

– 500/400m row

– 12 deadlifts

– 200m run or 500/400m bike

– 12 ring dips

– 16 medball press-out sit-ups

Performance

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

Station 1:

– 400m run or 1000m bike

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

– 250/200m row

– 12 front squats

– 8-12 strict or 12 kipping pull-ups

Station 2:

– 500/400m row

– 12 deadlifts

– 200m run or 500/400m bike

– 12 ring dips

– 16 medball press-out sit-ups

Friday 8/21

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

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean pull + 1 hang power clean

Sets 5-8: 1 power clean

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

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

– 10-20 band or cable tricep push-downs

– 10 ring face curls

– 5/s banded pallof press @ 5050 tempo (green)

OR

Conditioning Option

TBA

Saturday 8/22

Fitness & Performance

TBA

Sunday 8/23

Gym closed

Monday 8/10

Fitness

A) E2M x 6 sets:

– 5 push press

After odd sets – 20 alternating KB gorilla rows

After even sets – 10 tough DB goblet squats

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 DB push press

Even: 12/9 cal row + 5 hanging knee raises + 3-5 burpees

Performance

A) E2M x 6 sets:

– 5 push press

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 DB push press (35/20s)

Even: 15/12 cal row + 5 toes to bar + 5 burpees to target

*Sub 15/12 cal on bike erg or 12/9 cal on assault bike

*RX+ perform with 50/35s

Tuesday 8/11

Fitness

A) E3M x 6 sets:

– 5-5-4-3-2-2 back squats @ 3111 tempo

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

After even sets – 8-12 DB floor press

B) EMOM x 12-20 sets:

– 6 wallballs 

– 2-4 strict pull-ups

– 2 up/down DB devil cleans

Performance

A) E3M x 5 sets:

– 5 back squats @ 75-80% (3 RIR)

B) EMOM x 12-20 sets:

– 6 wallballs (20/14)

– 4 pull-ups

– 2 DB devil cleans (35/20s)

RX+ complete with CTB pull-ups

Wednesday 8/12

Fitness

E6M x 3-4 total rounds:

Station 1:

– 400m run or 800m bike

– 8 double DB hang power cleans

– 12 reverse lunges (2, 1 or no DBs)

– 4-8 burpees

Station 2:

– 400m row

– 12 DB/KB deadlifts

– 12 push-ups

– 12 lemon squeezes

Performance

E6M x 3-4 total rounds:

Station 1:

– 400m run or 1000m bike

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

– 12 front rack reverse lunges

– 8 burpees over the barbell

Station 2:

– 500m row

– 12 deadlifts

– 16/12 push-ups

– 12 lemon squeezes

Thursday 8/13

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:

– 15 RKB swings 

– 10 box step-ups

– 10 dips

– 200m run

R60S

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean pull + 1 hang power clean

Sets 5-8: 1 power clean

B) 5 rounds for time:

– 15 RKB swings (53/35)

– 10 box step-ups (20”)

– 10 ring dips

– 200m run

R60S

Friday 8/14

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

*Heavier than 8/6

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 10-15 DB tricep rollback extensions

– 10 alternating single leg crossbody raises

– 10 BB bent over row w/pause

OR 

Conditioning Option

4 rounds for time:

– 40-30-20-10 cal row/ski/bike erg

– 40-30-20-10 MB reverse lunges (20/14)

– 20-15-10-5 med ball press sit-ups

– 20-15-10-5 burpees

Saturday 8/15

Fitness & Performance

TBA

Sunday 8/16

10-12pm Open Gym

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