Monday 7/3

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side DB/KB front foot elevated split squats

Even:

– 16-20 alt. DB renegade rows

– 16-20 banded tricep push-downs

B) EMOM x 10-20 sets

Odd sets: 12/9 or 10/7 cal row

Even sets: 6-8 alt. DB snatch + 2-4 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 1 slow 1st pull snatch

Sets 5-8: 1 snatch

*Spend 3 seconds pulling from the floor to the hang position.

*Receive as low as you’re able to with a focus on bar path. 

B) EMOM x 10-20 sets

Odd sets: 12/9 cal row

Even sets: 8 alt. DB snatch (50/35) + 4 burpees

RX+ increase row to 15/12 cal and/or 5/5 KB snatch

Tuesday 7/4 – 4th of July

Fitness

Hero WOD – “Little Daniel”

For time:

– 30 strict pull-ups in UB sets of 5 or 3 (pick one)

– 400m run

– 15 DB thrusters

– 800m run

– 15 thrusters

– 400m run

– 30 strict pull-ups in UB sets of 5 or 3

*Scale runs to 200 and 400m if needed

Performance

Hero WOD – “Daniel”

For time:

– 50 pull-ups

– 400m run

– 21 thrusters (95/65)

– 800m run

– 21 thrusters

– 400m run

– 50 pull-ups

*Scale pull-ups down to 30 if needed

Wednesday 7/5

Fitness

A) E4M x 4 sets:

– 8 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

B) EMOM x 10-20 sets:

– 4 wallballs

– 4 push-ups

– 4 box step-ups

Performance

A) E4M x 4 sets:

Set 1: 8 back squats (stay lighter)

Set 2: 8 back squats @ 2-3 RIR

*Use set 1 as a building set into sets 2-4. Go by feel to predict the best weight to get you to 2-3 RIR for sets 2-4.

B) EMOM x 10-20 sets:

– 5 wallballs (20/14)

– 4 push-ups

– 3 box jump overs

Thursday 7/6

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB b-stance Romanian deadlifts

– 8-16 dips (weighted if able)

– 8-12/side DB bent over rows

Fitness

B) E6M x 3-5 sets:

– 500m row

– 16 RKB swings

– 12 walking lunges

– 8 hanging knee raises

Performance

B) E6M x 3-5 sets:

– 500m row

– 20 RKB swings (53/35)

– 16 walking lunges

– 12 toes to bar

Friday 7/7

Fitness

A) E2M x 6 sets:
– 5-4-3-3-3  push press

*Add until you reach a tough set of 4 reps

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring rows

Performance

A) E2M x 6 sets:
– 5-4-3-3-3 push press

*Add until you reach a tough set of 4 reps

B) Strength Option

3-4 sets for quality:

– 8-16 dips (weighted if able)

– 20 alt DB weighted lunges

– 8-16 BB drag curls

– 8 wide stance chaos pallof presses @ 1212 tempo

OR 

Conditioning option

– 20, 25 or 30 min of conversational pace (Zone 2) conditioning – run, row, bike, or ski

– E5M complete:

• 30 sec plank
• 15 lemon squeezes
• 30 sec flutter kick
• 30 mountain climbers

Saturday 7/8 – Exercise & Pregnancy Seminar

Fitness

10 rounds for time w/ a partner:

– 12/9 cal row

– 10 DB/KB thrusters

– 8 box step-ups

– 10 strict pull-ups

– 12 RKB swings

Performance

10 rounds for time w/ a partner:

– 15/12 cal row

– 12 DB/KB thrusters (35/25s)

– 9 box jump overs (24/20”)

– 12 pull-ups

– 15 RKB swings (53/35)

Sunday 7/9

Open Gym 10-12pm

Monday 6/26

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 BB strict press

– 8-12 banded Spanish squats

Even:

– 8-12 medball hamstring curls

– 8-12 bent over double KB rows

*last day for these movements

B) EMOM x 10-20 sets:

– 3 double DB hang power clean + push press

– 4 hanging knee raise

– 5 air squats

Performance

A) E2M x 8 sets

– 1 clean + 1 split jerk

B) EMOM x 10-20 sets:

– 2 TnG power clean + push jerk @ 70-75% of A

– 4 toes to bar

– 6 air squats

Tuesday 6/27

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB b-stance Romanian deadlifts

– 8-16 dips (weighted if able)

– 8-12/side DB bent over rows

Fitness

B) E2M x 8-12 sets

– 10/8 cal row

– 10/8 push-ups

– 20 single unders

Performance

B) E2M x 8-12 sets

– 12/9 cal row

– 12 push-ups

– 24 double unders

RX+ complete with reps of 15/12-15-30.

Wednesday 6/28

Fitness

A) E2M x 6 sets:
– 5-5-4-4-4 push press

*Add until you reach a tough set of 4 reps

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring rows

B) 5 rounds for time:

– 200m run

– 10 DB/KB thrusters (35/25s)

– 9 pull-ups

– 8 lemon squeezes

R2M

Performance

A) E2M x 6 sets:
– 5-5-4-4-4 push press

*Add until you reach a tough set of 4 reps

B) 5 rounds for time:

– 200m run

– 10 DB/KB thrusters (35/25s)

– 9 pull-ups

– 8 lemon squeezes

R2M

RX+ complete w/ 12 thrusters & 4 bMUs

Thursday 6/29

Fitness

E8M x 4-6 sets:

– 400m row

– 8 double DB hang power snatch

– 8 alt DB renegade rows

– 6 DB reverse lunges (1 or 2 DBs)

– 6 up/downs

Performance

E8M x 4-6 sets:

– 500/400m row

– 8 hang power snatch (95/65, 75/55, 65/45)

– 8 box jump overs

– 8 front rack reverse lunges

– 8 up/downs

Friday 6/30

Fitness

A) E4M x 4 sets:

– 4-8 bench press (tough)

– 8-12 bent over banded lat pull-down

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

*heavier on BP than last week

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 80-85% 

– 4-8 tempo pull-ups @ 3111 tempo

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 banded or cable tricep push-downs

– 1 lap lateral sled drag

– 10-20 sec ring row hold

– 3/side KB turkish get-ups (tough)

OR 

Conditioning Option

For time:
– 50 cal row

– 50 RKB swings (53/35)

– 35 cal row

– 35 wallballs (20/14)

– 20 cal row

– 20 burpees over the rower

Saturday 7/1

Fitness

TBA

Performance

TBA

Sunday 7/2

Open Gym 10-12pm

Monday 6/19

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB b-stance Romanian deadlifts

– 8-16 dips (weighted if able)

– 8-12/side DB bent over rows

Fitness

B) E2M x 8-12 sets

– 12 RB swings

– 8 push-ups

– 12 air squats

– 24 single unders

Performance

B) E2M x 8-12 sets

– 15 RB swings (53/35)

– 10 push-ups

– 15 air squats

– 30 double unders 

RX+ use 70/44 w/ 45 DUs

Tuesday 6/20

Fitness

A) E2M x 6 sets:
– 5 push press

*Add until you reach a tough set of 5 reps

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring face pulls

B) E5M x 3-5 sets:

– 400m row

– 10 DB push press

– 8 kipping knees to chest

– 6 burpees

Performance

A) E2M x 6 sets:
– 5 push press

*Add until you reach a tough set of 5 reps

B) E5M x 3-5 sets:

– 500m row

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

– 9 toes to bar

– 6 burpees over the barbell

Wednesday 6/21

Fitness

E6M x 5-8 sets:

– 400m run

– 10 double DB hang power cleans

– 8 box step-ups 

– 8 pull-ups

– 6 DB front squats (sub goblet)

*Scale to 300m

Performance

E6M x 5-8 sets:

– 400m run

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

– 9 box jump-overs 

– 8 pull-ups

– 7 front squats

RX+ complete with chest to bar pull-ups

Thursday 6/22

Fitness

A) E4M x 4 sets:

– 6-10 bench press

– 8-12 bent over banded lat pull-down

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

*heavier on BP than last week

B) E90S x 10-15 sets

– 6 plate ground to overhead

– 6 plate hug walking lunges (sub prisoner style)

– 3-6 dips or push-ups

– 3-6 lemon squeezes

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75-80% 

– 8-12 bent over banded lat pull-down

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

B) E90S x 10-15 sets

– 6 plate ground to overhead (45/35)

– 6 plate OH walking lunges

– 6 ring dips

– 6 lemon squeezes

Friday 6/23

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side DB/KB front foot elevated split squats

Even:

– 16-20 alt. DB renegade rows

– 16-20 banded tricep push-downs

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang snatch

Sets 3-4: 1 low hang snatch

Sets 5-8: 1 snatch

*Receive as low as you’re able to with a focus on bar path. 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side SA seated DB presses

– 8-12 heel elevated double KB front squats

– 10-20 sec top of ring row hold

– 8/side half kneeling banded pallof press (slow and controlled)

OR

Conditioning Option

10 rounds:

– 10 cal row

– movement 1

– movement 2

Movement options: 10 wallballs, 10 RKB swings, 10 abmat sit-ups, 5 up/down DB devil presses, 10 alt DB snatch, 30 double unders, 5 burpee + box jump overs, 3 wall walks

Saturday 6/24

Fitness

TBA

Performance

TBA

Sunday 6/25

Open Gym 10-12pm

Monday 6/12

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or dKB)

After Odd sets: 16 alt. tall kneeling DB piston presses

After Even sets: 8-12 tough ring rows

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E3M x 6 sets:

– 3 front squats @ 80-85+%

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35 – empty BB)

– 30 pull-ups

*Compare to 9/19/22

Tuesday 6/13

Fitness

E8M x 4-6 sets:

– 200m row

– 12 DB goblet hold/prisoner reverse lunges

– 12 alt. DB snatch 

– 200m run

– 12 box step-ups

– 12 dips or push-ups

*Switch the order every round.

Performance

E8M x 4-6 sets:

– 250/200m row

– 16 DB goblet hold reverse lunges

– 16 alt. DB snatch (50/35)

– 200m run

– 12 box jump overs (24/20”)

– 12 ring dips

*Switch the order every round.

*RX+ perform 16 reps of all movements.

Wednesday 6/14

Fitness

A) E4M x 4 sets:

– 6-10 bench press

– 8-12 bent over banded lat pull-down

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

*heavier on BP than last week

B) E90S x 10-15 sets:

– 6 plate ground to overhead 

– 5 wallballs 

– 4 hanging knee raises

– 3 up/downs

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75-80% 

– 8-12 bent over banded lat pull-down

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

B) E90S x 10-15 sets:

– 6 plate ground to overhead (45/35)

– 5 wallballs (20/14)

– 4 toes to bar

– 3 burpees to plate

Thursday 6/15

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 12-16 alternating low hold landmine lateral squats

Even:

– 8-12 DB bench press

– 8-12 tall kneeling banded lat pull-down

B) 4 rounds for time:

– 400m run

– 12-9-6-3 up/down DB devil press 

*Scale to 300m if needed.

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause snatch + 1 snatch

Sets 5-8: 1 snatch

*Pause 2 counts at knee.

*Receive as low as you’re able to with a focus on bar path. 

B) 4 rounds for time:

– 400m run

– 12-9-6-3 DB devil press (35/25s)

Friday 6/16

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 BB strict press

– 8-12 banded Spanish squats

Even:

– 8-12 medball hamstring curls

– 8-12 bent over double KB rows

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean + 2 split jerk

Sets 5-8: 1 clean + 1 jerk

B) Strength Option

3-4 sets for quality:

– 16 BB reverse lunges (off rack)

– 4-8 strict weighted pull-ups or 2-4 negatives

– 8-12 hanging alternating strict knee raises (as high as possible)

– 8-16 DB tricep rollback extensions

OR 

Conditioning Option

6 rounds for time:

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

– 15 RKB swings

– 12 walking lunges

– 9 lemon squeezes

Saturday 6/17

Fitness

TBA

Performance

TBA

Sunday 6/18

Open Gym 10-12pm

Monday 6/5

Fitness

A) E3.5M x 5 sets:

– 4-8 bench press (1 RIR)

– 2-4 supinated pull-up negatives (2-3 sec descent)

– 8-12 ring face pulls

B) 12 min AMRAP

– 10 RKB swings

– 8 push-ups

– 6 box step-ups

Performance

A) E3.5M x 5 sets:

– 1 RIR bench press @ 75-80% 

– 4-8 strict ring or supinated pull-ups (weighted if able)

– 8-12 ring face pulls

B) 12 min AMRAP

– 12 RKB swings (53/35)

– 9 push-ups

– 6 box jump overs (24/20”)

RX+ complete w/ 6 HSPUs

Tuesday 6/6

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 12-16 alternating low hold landmine lateral squats

*Scale with regular split squats

Even:

– 8-12 DB bench press

– 8-12 tall kneeling banded lat pull-down

B) 5 rounds for time:

– 200m run

– 8 double DB hang power snatches

– 12 DB/prisoner reverse lunges

R60S

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

*Receive as low as you’re able to with a focus on bar path. 

B) 5 rounds for time:

– 200m run

– 8 power snatch (95/65, 75/55, 65/45)

– 12 front rack reverse lunges

R60S

Wednesday 6/7

Fitness

E8M x 4-6 sets:

– 200m row

– 16 wallballs

– 12 SA DB hang power cleans

– 200m run

– 12 hanging knee raise

– 8 up/downs

*Switch the order every round.

Performance

E8M x 4-6 sets:

– 250/200m row

– 20 wallballs (20/14)

– 16 SA DB hang power cleans (50/35)

– 200m run

– 12 toes to bar

– 8 burpees over the rower

*Switch the order every round.

Thursday 6/8

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 12-16 alternating low hold landmine lateral squats

Even:

– 8-12 DB bench press

– 8-12 tall kneeling banded lat pull-down

B) E90S x 10-15 sets:

– 20 single unders

– 3 DB hang power clean + push press

– 4 strict pull-ups

– 5 air squats

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean + 2 split jerk

Sets 5-8: 1 clean + 1 jerk

B) E90S x 10-15 sets:

– 20 double unders

– 3 power clean + push jerk (115/75, 85/65, 75/55)

– 4 pull-ups

– 5 air squats

RX+ use 135/95 w/ CTB pull-ups

Friday 6/9

Fitness

A) E3M x 6 sets:

– 5 deadlifts

After Odd sets: 12-16 DB floor press

After Even sets: 8-12 straight arm banded lat pull-downs

*DLs heavier than last week

Performance

A) E3M x 6 sets:

– 3 deadlifts @ 80%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 banded Spanish squats

– 12-16 seated leg lift-overs

– 8-12 BB/DB/EZ seated tricep overhead extension

– 10-20 sec top of ring row hold (tough)

OR

Conditioning Option

20 min AMRAP:

– 200m run

– 10 double KB deadlifts

– 10 lemon squeezes

– 200m run

– 10 goblet squats

– 10 dips or push-ups

Saturday 6/10

Fitness

TBA

Performance

TBA

Sunday 6/11

Open Gym 10-12pm

Monday 5/29 – Memorial Day (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 5/30

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 12-16 alternating low hold landmine lateral squats

*Scale with regular split squats

Even:

– 8-12 DB bench press

– 8-12 tall kneeling banded lat pull-down

B) E2M x 8-12 sets

Odd: 12/9 cal row + 5 double DB hang power snatches

Even: 12/9 cal row + 5 5 up/downs

Scale to 10/7 cal row if needed. 

Performance

A) E2M x 8 sets

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 low hang snatch (below knee)

*Receive as low as you’re able to with a focus on bar path. 

B) E2M x 8-12 sets

Odd: 12/9 cal row + 5 hang power snatch (95/65, 75/55, 65/46)

Even: 12/9 cal row + 5 burpees over the barbell

RX+ complete with hang squat snatches. 

Wednesday 5/31

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12/side half kneeling BB landmine press

Even:

– 8-12 KB Romanian deadlifts

– 12-16 KB gorilla rows

*Last time through these movements

B) EMOM x 10-20 sets:

– 4 DB push press

– 4 hanging knee raise

– 4 prisoner lunges

Scale up with 4-5-6 rep scheme

Performance

A) E2M x 8 sets

Sets 1-4: 2 pause split jerk (lighter)

Sets 5-8: 1 split jerk (heavier)

*Pause on the dip and the catch.

B) EMOM x 10-20 sets:

– 4 shoulder to overhead (115/75, 95/65, 75/55)

– 4 toes to bar

– 4 prisoner lunges

RX+ 135/95 and/or 2 bMUs instead of T2B w/ 6 lunges

Thursday 6/1

Fitness

A) E3M x 6 sets:

– 5 deadlifts

After Odd sets: 12-16 DB floor press

After Even sets: 8-12 straight arm banded lat pull-downs

*DLs heavier than last week

B) 3 rounds for time:
– 500m row

– 24-20-16 RKB swings

– 12-10-8 box step-ups

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 75-80%

B) 3 rounds for time:
– 500m row

– 30-24-18 RKB swings (53/35)

– 15-12-9 box jump overs (24/20”)

RX+ use 70/44

Friday 6/2

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or dKB)

After Odd sets: 16 alt. tall kneeling DB piston presses

After Even sets: 8-12 tough ring rows

Performance

A) E3M x 6 sets:

– 4 front squats @ 80-85%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 8-12 dips (weighted if able)

– 8-12 slide hamstring curls (fast in, slow out)

– 8-12 BB drag curls

OR

Conditioning Option

20 min AMRAP:

– 250/200m row

– 12 SA DB hang power cleans

– 6 up/downs

– 250/200m row

– 9 goblet squats

– 12 lemon squeezes

Saturday 6/3

Fitness

TBA

Performance

TBA

Sunday 6/4

10-12pm Open Gym

Monday 5/22

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12/side half kneeling BB landmine press

Even:

– 8-12 KB Romanian deadlifts

– 12-16 KB gorilla rows

B) E3M x 4-8 sets:

– 12/9 cal row

– 5 DB push press

– 6-9 strict pull-ups

– 3 burpees over the barbell

Performance

A) E2M x 8 sets

Sets 1-4: 1 push press + 1 split jerk

Sets 5-8: 1 split jerk

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 shoulder to overhead

– 7 pull-ups

– 3 burpees over the barbell

*Pick the weight on the barbell that makes it tough but unbroken

*RX+ complete with 6 S2O + 3 bMUs or 15/12-6-9-3 rep scheme

Tuesday 5/23

Fitness

A) E3M x 6 sets:

– 5 deadlifts

After Odd sets: 12-16 DB floor press

After Even sets: 8-12 straight arm banded lat pull-downs

*DLs heavier than last week

B) 15 min AMRAP

– 9 RKB swings (53/35)

– 9/7 push-ups

– 9 air squats

– 27 double unders

Performance

A) E3M x 6 sets:

– 5 deadlifts @ 70-75%

B) 15 min AMRAP

– 9 RKB swings (53/35)

– 9/7 push-ups

– 9 air squats

– 27 double unders

Wednesday 5/24

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or dKB)

After Odd sets: 16 alt. tall kneeling DB piston presses

After Even sets: 8-12 tough ring rows

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 wallballs (in UB sets of 10)

– 15-10-5 up/downs

Performance

A) E3M x 6 sets:

– 5 front squats @ 75-80%

B) 3 rounds for time:

– 600-400-200m run

– 40-30-20 wallballs (20/14)

– 20-15-10 box jump overs (24/20”)

Thursday 5/25

Fitness

E8M x 4-6 sets:

– 400m row

– 12 hanging knee raises

– 10 DB devil cleans 

– 16 prisoner walking lunges

– 12DB push presses

– 20 single unders

*Switch the order every round.

Performance

E8M x 4-6 sets:

– 500/400m row

– 15 toes to bar

– 10 DB devil cleans (35/25)

– 20 prisoner walking lunges

– 15 DB push presses

– 25 double unders

*Switch the order every round.

Friday 5/26

Fitness

A) E4M x 4 sets:

– 6-10 bench press

– 4 supinated pull-up negatives (2-3 sec descent)

– 8-12 ring face pulls

*heavier on BP than last week

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75% 

– 4-8 strict ring or supinated pull-ups (weighted if able)

– 8-12 ring face pulls

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 length hand over hand sled pulls

– 12 alt cossack squats (goblet hold if able)

– 10-20 dips

– 20-30 sec/side side plank

OR

Conditioning Option

20-18-16-12-10-8-6-4-2 reps for time of:

– cal row

– RKB swings

– box step ups

Saturday 5/27

Fitness

TBA

Performance

TBA

Sunday 5/28

10-12pm Open Gym

Monday 5/15

Fitness

A) E3M x 6 sets:

– 5 deadlifts

After Odd sets: 12-16 DB floor press

After Even sets: 8-12 straight arm banded lat pull-downs

B) For time:

– 600-400-200m run

– 15-12-9 double KB deadlifts

– 15-12-9 hanging knee raise

Performance

A) E3M x 6 sets:

– 5 deadlifts @ 65-75%

B) For time:

– 600-400-200m run

– 21-15-9 double KB deadlifts (53/35)

– 15-12-9 toes to bar

Tuesday 5/16

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or dKB)

After Odd sets: 16 alt. tall kneeling DB piston presses

After Even sets: 8-12 tough ring rows

B) EMOM x 10-20 sets:

– 3 DB thrusters 

– 3 strict pull-ups

– 3 up/downs

*Beef it up with 5-4-3 rep scheme

Performance

A) E3M x 6 sets:

– 5 front squats @ 70-80%

B) EMOM x 10-20 sets:

– 3 thrusters (115/75, 95/65)

– 3 pull-ups

– 3 burpees over the barbell

RX+ perform 5-4(CTB)-3 rep scheme

Wednesday 5/17

Fitness

E6M x 5-8 sets:

– 250/200m row

– 8 up/down DB devil press

– 24 single unders 

– 8 box step-ups

– 12 wallballs 

Performance

E6M x 5-8 sets:

– 250/200m row

– 8 DB devil press (35/25s)

– 32 double unders 

– 8 box jump overs

– 16 wallballs (20/14)

*Change up the order every set.

Thursday 5/18

Fitness

A) E4M x 4 sets:

– 6-10 bench press w/ 32X1 tempo

– 4 supinated pull-up negatives (2-3 sec descent)

– 8-12 ring face pulls

*heavier on BP than last week

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 65% w/ 32X1 tempo

– 4-8 strict ring or supinated pull-ups (weighted if able)

– 8-12 ring face pulls

Fitness & Performance

B) Murph Prep

For time:

– 400m run

– 3 rounds…

• 12 RKB swings (53/35)
• 12 push-ups
• 12 air squats

– 400m run

– 3 rounds…

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

-400m run

– 3 rounds…

• 8 RKB swings
• 8 push-ups
• 8 air squats

Friday 5/19

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side rear foot elevated split squats

*Scale with regular split squats

Even:

– 8-12 banded tricep push-downs

– 8-12 bent over BB rows

*heavier than last week

Performance

A) E2M x 8 sets

– 1 squat clean

*Build to a heavy single rep

*Last day for this build

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16-20 front rack (BB or KB) reverse lunges

– 12-16 DB incline presses

– 12-16 alt hanging crossbody leg/knee raises

– 8-12/side SA bent over DB/KB rows

OR

Conditioning Option

15-20 sets:

– 30 sec (row, bike, ski)

– 30 sec rest (easy spin on bike

*Goal is to keep same output throughout all work periods.

Saturday 5/20

Fitness

TBA

Performance

TBA

Sunday 5/21

10-12pm Open Gym