Monday 10/25

A) E2.5M x 6 sets – back squat

– 5 box squats w/ pause

After odd sets: 

– 8-12 DB floor press

After even sets: 

– 8-12 double DB/KB bent over row

B) 3 rounds for time:

– 400m row

– 20-15-10 wallballs

– 15-12-9 hanging knee raises

Performance

A) E2.5M x 6 sets – back squat

Set 1: 5 @ 55%

Sets 2-5: 5 @ 65%

Sets 3-6: 5 @ 70-75%

B) 3 rounds for time:

– 500/400m row

– 30-20-10 wallballs (20/14)

– 15-12-9 toes to bar

Tuesday 10/26

Fitness

E2M x 8 sets (4 each)

Odd: 8-12 /side half kneeling landmine presses

Even: 8-12 DB Romanian deadlifts + 8-12 ring rows

B) 5 rounds for time:

– 200m run

– 8 DB/BB push press (95/65, 75/55)

– 24 single unders

R60S

Performance

A) E2M x 8 sets

Sets 1-4: 3 split jerks

Sets 5-8: 2 split jerks

*Go by feel and technique. Slightly heavier than last week.

B) 5 rounds for time:

– 200m run

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

– 24 double unders

R60S

RX+ use 115/75 and/or 6 rounds.

Wednesday 10/27

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB weighted step-ups (knee height)

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side half kneeling banded pallof press

B) EMOM x 10-20 sets:

– 4 DB hang squat cleans

– 3 strict pull-ups

– 2 burpee + box step up (knee height)

Performance

A) E2M x 8 sets

Sets 1-2: 3 x high hang clean

Sets 3-4: 2 x hang clean

Sets 5-8: 1 clean

B) EMOM x 10-20 sets:

– 1 clean @ 70-80% of A

– 3 pull-ups

– 3 burpee + box jump overs (24/20”)

RX+ perform CTB pull-ups.

Thursday 10/28

Fitness

E3M x 6 sets

Station 1:

– 200m run

– 10 RKB swings

– 10 prisoner lunges

Station 2: 

– 200m row

– 10 abmat sit-ups

– 20 single unders 

R5M, then 3 sets for time:

– 200m run

– 10 RKB swings 

– 10 prisoner lunges

– 200m row

– 10 abmat sit-ups

– 20 single unders 

Performance

E3M x 6 sets

Station 1:

– 200m run

– 12 RKB swings (53/35)

– 12 OH plate walking lunges (45/35, 35/25, 25/15) 

Station 2: 

– 250/200m row

– 12 lemon squeezes

– 24 double unders

R5M, then 3 sets for time:

– 200m run

– 12 RKB swings (53/35)

– 12 OH plate walking lunges

– 250/200m row

– 12 lemon squeezes

– 24 double unders

RX+ perform 6/side OH KB walking lunges.

Friday 10/29

Fitness

E3M x 5 sets:

– 8 bench press

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse fly

Performance

A) E3M x 5 sets:

– 4-8 bench press

Set 1 @ 60%

Sets 2-5 @ 70-75%

After each set: 

– 8/side half kneeling banded lat-pulldown

– 8 bent over reverse flys

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 front rack reverse lunges

– 12-16 seated BB/DB overhead tricep extensions

– 6-8/side SA ring rows w/ reach

– 12-16 seated or prone leg lift-overs 

OR

Conditioning Option:

15-12-9-12-15 reps for time:

– cal row

– plate ground to overhead (45/35, 35/25, 25/15)

– push-ups

– air squats

Saturday 10/30

Fitness

TBA

Performance

TBA

Sunday 10/31

10-12pm Open Gym

Monday 10/18

Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 BB strict overhead press

Even: 8-12 DB Romanian deadlifts + 8-12 ring rows

B) EMOM x 10-20 sets:

– 4 DB push press 

– 4 box step overs 

– 4 hanging knee raises / abmat sit-ups

*Scale up and use DBs for step-overs

Performance

A) E2M x 8 sets:

– 3 split jerks

B) EMOM x 10-20 sets:

– 3 shoulder to overhead (135/95, 115/75, 95/65)

– 3 toes to bar

– 3 box jump overs (24/20”)

*RX+ use 115/105 and/or with reps of 3-4-5

Tuesday 10/19

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB split squats

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side banded chops (high to low – red)

B) 3 rounds for total reps…

4 min AMRAP:

– 4 alt. SA DB power cleans

– 4 push-ups

– 8 air squats

– 16 single unders / lateral hops

R2M

*Pick up where you left off after each rest period.

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean (high hang, hang, 2” below knee)

Sets 3-4: 2 stop clean (hang, 2” below knee)

Sets 5-8: 1 stop clean (2” below knee)

*each “stop” is a 1-2 sec pause

B) 3 rounds for total reps…

4 min AMRAP:

– 3 power cleans

– 6 push-ups

– 9 air squats

– 18 double unders

R2M

*Pick up where you left off after each rest period.

Wednesday 10/20

Fitness

E3M x 6 sets

Station 1:

– 200m run

– 10 alt. DB snatch

– 8 pull-ups

Station 2: 

– 250/200m row

– 10 wallballs

– 8 up/downs 

R4M, then 3 sets for time:

– 200m run

– 10 alt. DB snatch

– 8 strict pull-ups

– 250/200m row

– 10 wallballs

– 8 up/downs 

Performance

E3M x 6 sets

Station 1:

– 200m run

– 12 alt. DB snatch (50/35)

– 8 pull-ups

Station 2: 

– 250/200m row

– 12 wallballs (20/14)

– 8 burpees 

R4M, then 3 sets for time:

– 200m run

– 12 alt. DB snatch (50/35)

– 8 pull-ups

– 250/200m row

– 12 wallballs (20/14)

– 8 burpees 

Thursday 10/21

Fitness

A) E3.5M x 4 sets:

– 6-10 bench press

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 16 RKB swings

– 12 push-ups

– 8 prisoner lunges 

Performance

A) E3.5M x 4 sets:

– 6-10 bench press

Set 1 @ 55%

Sets 2-4 @ 65-70%

After each set: 

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 OH plate walking lunges (45/35, 35/25, 25/15) 

RX+ complete 4 rounds. 

Friday 10/22

Fitness

A) E2.5M x 6 sets:

– 8 deadlifts

– 8-12 L-seated DB press

– 12-16 mountain climbers

Performance

A) E2.5M x 6 sets:

– 5 deadlifts

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3-6 @ 70-75%

Fitness & Performance

B) Strength Option

3-4 sets for quality of:

– 8-12 front squat w/ pause @ 45-50%

– 8-12 DB bench press w/ pause

– 8-12/side bent over KB row

– 16 alt. seated bench leg lift overs

OR 

Conditioning Option

4-5 rounds for time:

– 20/15 cal row

– 30 walking lunges

– 40 double/single unders

Saturday 10/23

Fitness

TBA

Performance

TBA

Sunday 10/24

10-12pm Open Gym

Monday 10/11

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB split squats

– 8 L seated band row (green)

Even sets:

– 16 alternating seated DB piston press

– 8/side banded chops (high to low – red)

B) E6M x 3-4 sets:

– 400m row

– 8 DB hang squat cleans

– 12 push-ups

– 24 single unders

Performance

A) E2M x 8 sets

Sets 1-2: 3 position clean (high hang, hang, 2” below knee)

Sets 3-4: 2 position clean (hang, 2” below knee)

Sets 5-8: 1 clean (floor)

B) E6M x 3-4 sets:

– 500/400m row or 1000/800m bike

– 5 squat cleans @ 70% of A

– 15/12 push-ups

– 30 double unders

Tuesday 10/12

Fitness

E3.5M x 10-12 sets

Station 1:

– 200m row

– 8 DB/BB push press

– 12 goblet hold reverse lunges

Station 2: 

– 200m run

– 12 KB swings

– 8 strict pull-ups

RX* perform CTB pull-ups.

Sub 500/400m bike or 200m ski.

Performance

E3.5M x 10-12 sets

Station 1:

– 250/200m row

– 8 shoulder to overhead (135/95, 115/75, 95/65, 75/55)

– 12 goblet hold reverse lunges

Station 2: 

– 200m run

– 12 KB swings (70/44, 53/35)

– 8 pull-ups

RX* perform CTB pull-ups.

Sub 500/400m bike or 200m ski.

Wednesday 10/13

Fitness

A) E3.5M x 4 sets:

– 8-12 bench press

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) 10 min AMRAP:

– 3 burpee over DB

– 6 alt. DB snatch (50/35)

– 3 box jump overs (24/20”

– 6 toes to bar

Performance

A) E3.5M x 4 sets:

– 8-12 bench press

Set 1 @ 5%

Sets 2-4 @ 60-65%

After each set: 

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) 10 min AMRAP:

– 3 burpee over DB

– 6 alt. DB snatch (50/35)

– 3 box jump overs (24/20”

– 6 toes to bar

Thursday 10/14

Fitness

A) E3M x 5 sets:

– 8 deadlifts

– 8-12 L-seated DB press

– 12-16 mountain climbers

B) 5 rounds for time:

– 200m run

– 8 double KB deadlifts

– 12 lemon squeezes

R60S

Performance

A) E3M x 5 sets:

– 6 deadlifts

*Set 1 @ 55%.

*Set 2 @ 65% 

*Sets 3-5 @ 65-70%

B) 5 rounds for time:

– 200m run

– 8 double KB deadlifts (53/35)

– 12 lemon squeezes

R60S

RX+ complete 6 rounds and/or w/ 70/44 

Friday 10/15

Fitness

A) E3M x 4 sets – back squat

– 8 box squats w/ pause

– 8-12 DB floor press

– 8-12/side lean away DB lateral raises

Performance

A) E3M x 5 sets – back squat

Set 1: 6 @ 55%

Sets 2-5: 6 @ 65-70%

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 8-12 strict press @ 2RIR

– 16-20 alt. DB walking lunges

– 16-20 double KB gorilla row

– 16-20 seated banded hamstring curls

OR 

Conditioning Option

For time:

– 5-10-15-20-15-10-5 

– cal row

– abmat sit-ups

– double/single unders

Saturday 10/16

Fitness

TBA

Performance

TBA

Sunday 10/17

10-12pm Open Gym

Monday 10/4

Fitness

A) E3.5M x 4 sets:

– 8-12 bench press

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) EMOM x 10-20 sets

– 2 x (1 DB clean + 2 goblet hold lunges)

– 4 box jump step-ups

– 3 push-ups

Performance

A) E3.5M x 4 sets:

– 8-12 bench press

Set 1 @ 50%

Sets 2-4 @ 55-60%

After each set: 

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) EMOM x 10-20 sets

– 2 x (1 DB snatch + 2 OH weighted lunges) @ 35/25

– 3 box jump overs (24/20”)

– 4 push-ups

RX+ complete with 50/35

Tuesday 10/5

Fitness

A) E3M x 4 sets:

– 8 deadlifts

– 8-12 L-seated DB press

– 12-16 mountain climbers

B) E6M x 3-4 rounds:
– 400m row

– 12 double KB deadlifts

– 9 strict pull-ups

– 6 burpees

Performance

A) E3M x 4 sets:

– 8 deadlifts

*Set 1 @ 55%.

*Set 2 @ 60% 

*Sets 3-4 @ 60-65%

B) E6M x 3-4 rounds:
– 500/400m row

– 15 double KB deadlifts (53/35s)

– 12 pull-ups

– 9 burpees

Wednesday 10/6

Fitness

E3.5M x 10-12 sets

Station 1: 

– 200m run

– 6 DB hang squat cleans 

– 24 single unders

Station 2: 

– 200m row

– 12 push-ups

– 6 hanging knee raises

Performance

E3.5M x 10-12 sets

Station 1:

– 200m run

– 6 TnG squat cleans (115/75, 95/65, 75/55)

– 24 double unders

Station 2: 

– 250/200m row

– 12 push-ups

– 6 toes to bar

Thursday 10/7

Fitness

A) E3M x 4 sets – back squat

– 8 box squats w/ pause

– 8-12 DB floor press

– 8-12/side lean away DB lateral raises

B) For time:

– 40/30-28/21-16/12 cal row

– 30-20-10 wallballs (20/14)

– 30-20-10 RKB swings (53/35)

Performance

A) E3M x 4 sets – back squat

Set 1: 8 @ 50%

Sets 2-4: 8 @ 60-65%

B) For time:

– 50/40-35/28-20/16 cal row

– 40-30-20 wallballs (20/14)

– 30-20-10 RKB swings (53/35)

Friday 10/8

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:
– 8-12/side half kneeling BB landmine press

– 8-12 bent over reverse flys

Even sets:

– 12-16 alt. DB death march

– 10-20 sec hanging knee tuck

Performance

A) E2MOM x 8 sets

– 1.1 power snatch cluster

*Rest 10 seconds between each rep

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 10-20 DB incline press @ 2 RIR

– 10 DB Romanian deadlifts

– 10-20 incline chest supported KB rows

– 10 banded Spanish squats

OR 

Conditioning Option

4-6 rounds:

– 400m run

– 30 sec ring or floor FLR

Saturday 10/9

Fitness

TBA

Performance

TBA

Sunday 10/10

10-12pm Open Gym

Monday 9/20

Fitness

A) E3.5M x 3 sets – back squat

– 10 box squats w/ pause

– 10-15 box dips

– 10/side lean away DB lateral raises

B) 5 rounds for time:

– 200m run

– 8 DB or BB deadlifts

– 8 sit-ups (can anchor and weight)

– 16 single unders

R60S

Performance

A) E3.5M x 3 sets – back squat

Set 1: 10 @ 50%

Sets 2-3: 10 @ 55%

B) 5 rounds for time:

– 200m run

– 8 deadlifts @ 50%

– 12 pate weighted sit-ups* (25/15)

– 16 double unders

R60S

*Can anchor feet w/ heavy DBs for sit-up

Tuesday 9/21

Fitness

A) E2MOM x 6 sets (3 each)

Odd sets:
– 8-12 DB incline press (bench on 20” box)

– 4 ring YTWs

Even sets:

– 8-12 double KB Romanian deadlifts 

– 15-30 sec L-hang (tuck, weight tuck, or L)

B) E3M x 4-7 sets

– 9 cal row

– 7 push-ups

– 6 DB power snatch

– 5 hanging knee raises

Performance

A) E2MOM x 6 sets

– 1.1.1 power snatch cluster

*Rest 10 seconds between each rep

B) E3M x 4-7 sets

– 12/9 cal row

– 9/7 push-ups

– 6 toes to bar

– 3 TnG power snatch (115/75, 95/65, 75/55)

Wednesday 9/22

Fitness

E4M x 8 or 10 sets

Station 1:

– 200m run

– 8 double DB hang power cleans

– 10 up/downs

Station 2: 

– 200m row

– 10 KB/DB reverse lunges

– 8 pull-ups

Performance

E4M x 8 or 10 sets

Station 1:

– 200m run

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

– 12 burpees over the barbell

Station 2: 

– 250/200m row

– 12 KB/DB reverse lunges (53/35s)

– 8 pull-ups

RX+: 135/95, 70/44s, CTB pull-ups

Thursday 9/23

Fitness & Performance

A) E2MOM x 6 sets:
– 4 push press

*Heavier than last week. 

Fitness

B) 3 rounds for time

– 400m run

– 15-12-9 DB push press 

– 15-12-9 box step overs 

Performance

B) 3 rounds for time

– 400m run

– 15-12-9 DB shoulder to overhead (50/35s, 35/25s, 35/15s)

– 15-12-9 box jump overs (24/20”)

Friday 9/24

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB deficit split squats (feet on 45s)

Even sets:

– 8-12 BB bent over rows @ 2111 tempo

– 30 sec flutter kicks medball 

Performance

A) E2M x 8 sets:

– 1 front squat

*Increase load from last week if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 BB hip thrusts (off bench)

– 10-20 dips @ 2 RIR

– 10-20 alternating quadruped plank KB row

– 1 lap KB suitcase carry

OR

Conditioning Option

21-18-15-12-9-6-3 reps for time

– cal row

– RKB swing

– abmat sit-up

Saturday 9/25

Fitness

TBA

Performance

TBA

Sunday 9/26

10-12pm Open Gym

Monday 8/30

Fitness & Performance

A) E2MOM x 5 sets:
– 5 push press

*Pause/reset each rep. Not TnG

Fitness

B) 9 min AMRAP:

– 1 DB push press

– 3 toes to bar

– 18 single unders

*Add 1 S2O rep each round.

Performance

B) 9 min AMRAP:

– 1 shoulder to overhead (135/95, 115/75, 95/65, 75/55)

– 3 toes to bar

– 18 double unders

*Add 1 S2O rep each round.

Fitness & Performance

C) 3 sets:

– 6-10 BB rollouts or 30-60 sec floor FLR

– 10 banded no moneys

– 10 bent over flys

Tuesday 8/31

Fitness

A) E2.5M x 6 sets:

Odd sets:

– 8 double KB heel elevated front squats @ 3111 tempo

– 8/side half kneeling pallof press

Even sets:

– 12-16 alternating top down DB seated press

– 12-16 medball Russian twists

B) 5 rounds for time:

– 200m row

– 5 DB deadlifts (135/95, 115/75, 95/65, 75/55)

– 5 DB hang power cleans

– 5 burpees

R60S

Performance

A) E2.5M x 6 sets:

– 2-4 front squats

*Increase load from last week.

B) 5 rounds for time:

– 250/200m row

– 4 deadlifts (135/95, 115/75, 95/65, 75/55)

– 6 hang power cleans

– 8 burpees over the barbell

R60S

Wednesday 9/1

Fitness

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 15 RKB swings

– 12 push-ups

– 9 box step ups

Station 2: 

– 15/12 cal row

– 15 wallballs

– 12 strict pull-ups

– 9 up/downs

Performance

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 box jump overs

Station 2: 

– 20/15 cal row

– 20 wallballs (20/14)

– 15 pull-ups

– 5 DB devil press (35/25)

Thursday 9/2

Fitness & Performance

A) E4M x 4 sets

– 6-10 1¼ bench press w/ 50% @ tempo

– 6-10 double bend over KB rows

– 12-16 banded face pulls

*BP tempo: 3 sec down, 1 sec pause at ¼ 

*BP heavier than last week

Fitness

B) 4 rounds for time:

– 300m run

– 16 alternating DB snatches 

– 8 up/downs

R60S

Performance

B) 4 rounds for time:

– 300m run

– 20 alternating DB snatches (50/35)

– 10 burpees

R60S

Friday 9/3

Fitness

A) E3MOM x 4 sets
– 8-12 DB incline press (bench on 20”)

– 8-12 alt double band 45 degree pull-aparts

– 12-16 alt KB/DB reverse lunges

Performance

A) E3MOM x 4 sets

– 3.3.3 TnG power snatch cluster

*Rest 10 seconds between each cluster of 3 reps

B) Strength Option

3-4 sets:

– 8-12/side half kneeling landmine press

– 8-12 double DB Romanian deadlifts

– 8-12 seated band row @ 2111 tempo

– 1 lap reverse sled drag

OR

Conditioning Option

E2M x 8-12 sets:

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

Saturday 9/4

Fitness

TBA

Performance

TBA

Sunday 9/5

10-12pm Open Gym

Monday 8/23

Fitness

A) E2.5M x 6 sets:

Odd sets:

– 8 double KB heel elevated front squats @ 3111 tempo

– 8/side half kneeling pallof press

Even sets:

– 12-16 alternating top down DB seated press

– 12-16 medball Russian twists

B) 15 min AMRAP

– 15 cal row

– 12 wallballs

– 9 sit-ups w/ medball

Performance

A) E2.5M x 6 sets:

– 3-5 front squats

*Increase load from last week.

B) CF Open Workout 19.1

15 min AMRAP

– 19 cal row

– 19 wallballs (20/14)

Tuesday 8/24

Fitness & Performance

A) E4M x 4 sets

– 8-12 1¼ bench press w/ 45% @ tempo

– 12-16 KB gorilla rows

– 12-16 banded face pulls

BP tempo: 3 sec down, 1 sec pause at ¼ 

Fitness

B) For time:

– 600m run

– 30 push-ups

– 30 hanging knee raises / sit-ups

– 30 push-ups

– 600m run

*Elevated push-ups if needed

Performance

B) For time:

– 800m run

– 40/30 push-ups

– 40 toes to bar

– 40/30 push-ups

– 800m run

Wednesday 8/25

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd: 8-12 landmine squat thrusts @ 30X1 tempo

Even: 8-12/side bent over rows @ 3111 tempo

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 3 strict pull-ups

– 3 burpees over the bar

Performance

A) E2M x 8 sets

– 1 clean

*Suggested loading: 65-75-80-85-90-92.5-95-95(+)%

B) EMOM x 10-20 sets:

– 1 squat clean @ 60-70% of A

– 3 pull-ups

– 5 burpees over the bar

*RX+ perform CT pull-ups

Thursday 8/26

Fitness

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 10 DB push press

– 10 KB goblet hold reverse lunges

– 20 single unders

Station 2: 

– 200m row

– 10 RKB swings 

– 10 lemon squeezes

– 24 single unders

Performance

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 12 push press (95/65, 75/55, 65/45)

– 12 KB goblet hold reverse lunges

– 24 double unders

Station 2: 

– 250/200m row

– 12 RKB swings (53/35)

– 12 lemon squeezes

– 24 double unders

Friday 8/27

Fitness & Performance

A) E4M x 4 sets:

– 6-8 BB Romanian deadlifts w/ 3011 tempo @ 65+%

– 8-10 DB lat pull-overs

– 10-12 seated DB lateral raise

B) Strength Option

3-4 sets:
– 2 RIR DB incline press w/ pause (10-15 reps)

– 8-12 bent over BB rows

– 8/side KB front foot elevated split squats (knee over toe)

– 16 reverse snow angels

OR

Conditioning Option

For time:

– 20 cal row

– 200m run

– 40 cal row

– 400m run

– 60 cal row

– 600m run

– 40 cal row

– 400m run

– 20 cal row

– 200m run

Saturday 8/28

Fitness

TBA

Performance

TBA

Sunday 8/29

10-12pm Open Gym

Monday 8/16

Fitness & Performance

A) E4M x 3 sets

– 8-12 1¼ bench press w/ 45% @ tempo

– 12-16 KB gorilla rows

– 12-16 banded face pulls

BP tempo: 3 sec down, 1 sec pause at ¼ 

Fitness

B) For time:

– 45 single unders

– 40 cal row

– 35 RKB swings

– 30 push-ups (elevated)

– 45 single unders

– 30 cal row

– 25 KB swings

– 20 push-ups

– 25 single unders

– 20 cal row

– 15 KB swings

– 10 push-ups

Performance

B) For time:

– 60 double unders

– 50/40 cal row

– 40 RKB swings (53/35)

– 30/24 push-ups

– 50 double unders

– 40/32 cal row

– 30 KB swings

– 20/16 push-ups

– 40 double unders

– 30/24 cal row

– 20 KB swings

– 10/8 push-ups

RX+: 70/44 KB

C) 3 sets:
– 10-20 DB or BB bicep curls

– 10-20 supine band pull aparts

Tuesday 8/17

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd: 8-12 landmine goblet squats @ 3111 tempo

Even: 6-8/side SA half kneeling DB press @ 3111 tempo

B) E3.5M x 4-6 sets:

– 200m run

– 6 hanging knee raises

– 6 DB power clean + push press

Performance

A) E2M x 8 sets

– 1 clean

*Suggested loading: 60-70-75-80-85-90-90(+)-90(+)%

B) E3.5M x 4-6 sets:

– 200m run

– 6 toes to bar

– 6 ground to overhead (115/75)

*RX+ use 135/95

Wednesday 8/18

Fitness

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 12 thrusters (BB/DB)

– 10 pull-ups

– 8 up/downs

Station 2:

– 400m row

– 12 alternating DB snatch 

– 10 sit-ups

– 8 box step overs

Performance

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 15 thrusters (75/55)

– 12 pull-ups

– 9 burpees over the barbell

Station 2:

– 500/400m row

– 15 alternating DB snatch (50/35)

– 12 sit-ups

– 9 box jump overs (24/20”)

Thursday 8/19

Fitness & Performance

A) E4M x 4 sets:

– 6-10 BB Romanian deadlifts w/ 3011 tempo @ 60-65%

– 6-10 DB lat pull-overs

– 6-10 seated DB lateral raise

Fitness

B) EMOM x 10-20 sets:

– 3 up/down DB devil press

– 4 reverse lunges w/ DBs if able

– 5 bench/box dips 

Performance

B) EMOM x 10-20 sets:

– 3 DB devil press (35/25s)

– 4 DB reverse lunges

– 5 dips 

Friday 8/20

Fitness & Performance

A) E3M x 4 sets

– 6-10 overhead press

– 6-10/side bent over row

– 6-10 banded no moneys

B) Strength option

3-4 sets for quality:

– 12-16 DB floor press w/ pause

– 8/side rear foot elevated split squats

– 1 lap reverse sled power pulls

– 8-12 hannging leg raise (straight or bent knee)

OR

Contitioning option

6 rounds for time:

– 250/200m row

– 200m row

R90S

Saturday 8/21

Fitness

TBA

Performance

TBA

Sunday 8/22

10-12pm Open Gym