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

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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